Lifestyle & Prevention

At present, there are no definitive facts to support any particular measure that is an effective prevention of Alzheimer’s disease. However, mental and physical exercise, together with a healthy lifestyle may lower the risk of Alzheimer’s disease. Below are some useful tips and lifestyle changes you can consider adopting:

Prevention of Alzheimer's - Exercise

Exercise regurlary

  • Consider activities such as brisk walking, Yoga, Tai Chi, swimming or routine activities such as cleaning and gardening.
Prevention of Alzheimer's - active brain

Keep your brain active and challenged

  • Learn something new to stimulate your brain and mental health.

  • Eat with your non-dominant hand from time to time.

  • Learn a foreign language, sign language or a musical instrument. Consider reading or take up a new hobby.

  • Engage in crossword puzzles, board games or card games such as Scrabble or Sudoku.

  • Play online memory games or video games.

Prevention of Alzheimer's - healthy diet

Adopt a healthy diet

  • Eat a well-balanced diet of fruits, vegetables, beans, whole grains and fish.
  • Reduce dairy foods and red meats. Avoid foods high in trans fats.
  • Minimise foods that are rich in saturated fats and simple carbohydrates (mono and disaccharide).
  • Choose foods high in flavonoids such as cocoa, red wine and tea.
  • Regular consumption of green tea may enhance memory and mental alertness and slow ageing of the brain.
Prevention of Alzheimer's - improve sleep quality

Improve sleep quality

  • Majority of adults require at least 8 hours, while the elderly require to 5-6 hours of sleep each night.

  • Jeff  Iliff – One more reason to get a good night’s sleep
    Jeff Iliff, a neuroscientist, talks about how sleeping helps the brain to clear waste accumulated, including amyloid beta proteins which aggregate to form plaques in Alzheimer’s diseased brain.

socially active

Stay socially active

  • Become a volunteer or join a club or social group.

  • Stay connected with friends and get to know your neighbour.

  • Engage in outdoor activities.

avoid smoking

Avoid smoking

  • Smoking causes deterioration in blood circulation which in turn affects brain efficiency.

Monitor blood pressure and cholesterol levels

  • Keep your blood pressure and cholesterol levels under control.
  • Both high blood pressure and high total cholesterol are associated with an increased risk of both Alzheimer’s disease and vascular dementia.