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9. The ApoE4 gene One in four of you reading this has a specific genetic time bomb that makes you three to 10 times more susceptible to developing late-onset Alzheimers. The gene is called apolipoprotein E4. If you inherit a single variant of ApoE4 from one parent, your Alzheimers risk triples. If you inherit a double dose from both parents, your risk rises by 10 times. Ask your doctor about a DNA test to reveal your ApoE4 genotype. 10. Say yes to coffee Coffee is emerging as a tonic for the ageing brain. It is anti-inflammatory, helps block the ill effects of cholesterol in the brain and cuts the risks of stroke, depression and diabetes, all promoters of dementia. It is also high in antioxidants and caffeine which stop neuronal death and lessen diabetes, high blood pressure and strokes that bring on dementia. For most people, a moderate daily intake of coffee, two to four cups, wont hurt and may help. 11. Dangers of underweight Unexplained weight loss after age 60 or so may be a sign of Alzheimers. A study showed that women with the disease started losing weight at least 10 years before dementia was diagnosed. Among women of equal weight, those who went on to develop dementia slowly became thinner over three decades and, when diagnosed, weighed an average 12lb less that women who were free of Alzheimers. Talk to your doctor about unexplained weight loss after 60. 12. Drink wine A daily glass of wine may help delay dementia. Research says that alcohol is an anti-inflammatory and raises good cholesterol which helps ward off dementia. High antioxidants in red wine give it additional anti-dementia clout. Such antioxidants act as artery relaxants, dilating blood vessels and increasing blood flow which encourages cognitive functioning. 13. Know the early signs Memory problems are not the first clue. You may notice a decline in depth perception, for example you reach to pick up a glass of water and miss it. Or you misjudge the distance in walking across a street. Doing a jigsaw puzzle or reading a map may also be confusing. Losing your sense of smell can also be an early clue, as well as asking the same question repeatedly or misplacing belongings in odd places (like putting keys in the fridge). Be aware of memory problems as the earlier the signs are spotted, the more successful lifestyle changes and medications are likely to be. 14. Mediterranean diet The Mediterranean diet, no matter where you live, can help save your brain from memory deterioration and dementia. Studies consistently find that what the Greeks and Italians eat is truly brain food. Following this diet rich in green leafy vegetables, fish, fruits, nuts, legumes, olive oil and a little vino can cut your chances of Alzheimers by nearly half. Rather than depending on just one food or a few nutrients, it is a rich menu of many complex brain benefactors, including an array of antioxidants, which shield brain cells from oxidative damage. 15. Middle Age Obesity Your brain cares if you are fat. A study showed obese people had 8% less brain tissue and overweight people had 4% less brain tissue than normal weight people, which according to one scientist hugely increases the risk of Alzheimers. Moreover, brain shrinkage occurred in areas of the brain targeted by Alzheimers, and which are critical for planning, long term memory, attention and executive functions, and control of movement. Tackle signs of rising weight early, when you are young or middle aged. Oddly, being obese after the age of 70 does not raise the risk of Alzheimers but that doesnt mean you should neglect exercise as it is the best way of stimulating cognitive functioning and may delay the onset of Alzheimers at any age. 16. Get a good nights sleep A lack of sleep is toxic to brain cells. Sleep has surprising powers to protect your brain against memory loss and Alzheimers. It is a wonder drug that helps manipulate levels of the dreaded brain toxin peptide beta-amyloidal, a prime instigator of Alzheimers, which according to one scientist puts you at accelerated risk. Research has also found that sleeping an average of five hours or less a night is linked to large increases in dangerous visceral abdominal fat, which can cause diabetes and obesity that can lead to Alzheimers. Take naps and seek treatment for sleep disorders. 17. Have a big social circle Studying the brain of a highly sociable 90-year-old woman who died from Alzheimers, researchers in Chicago found that having a large social network provided her with strong cognitive reserve that enabled her brain to not realize she had Alzheimers. Why this happens is a mystery but interacting with friends and family seems to make the brain more efficient. It finds alternative routes of communication to bypass broken connections left by Alzheimers. So see friends and family often and expand your social network. The stronger the brain reserve you build through life, the more likely you are to stave off Alzheimers symptoms. 18. deal with stress When you are under stress, your body pours out hormones called corticosteroids, which can save you in a crisis. But persistent stress reactions triggered by everyday events like work frustration, traffic and financial worries can be dangerous. Over time, it can destroy brain cells and suppress the growth of new ones, actually shrinking your brain. Sudden traumatic events like the death of a loved one or a life-changing event like
retirement can leave a hangover of severe psychological stress that precedes dementia. Be aware that chronic stress can increase older peoples vulnerability to memory decline and dementia. Seek professional advice. Antidepressants, counseling, relaxation techniques and other forms of therapy may head off stress-related memory loss if treated early. 19. Take care of your teeth Bad gums may poison your brain. People with tooth and gum disease tend to score lower in memory and cognition tests, according to US dental researchers who found that infection responsible for gum disease gives off inflammatory byproducts that travel to areas of the brain involved in memory loss. Consequently, brushing, flossing and preventing gum disease may help keep your gums and teeth healthy but also your memory sharper. In another study, older people with the most severe gingivitis inflamed gums were two to three times more likely to show signs of impaired memory and cognition than those with the least. 20. Get enough Vitamin B12 As you age, blood levels of vitamin B12 go down and the chance of Alzheimers goes up. Your ability to absorb it from foods diminishes in middle age, setting the stage for brain degeneration years later. Researchers at Oxford University found that a brain running low on B12 actually shrinks and a shortage can lead to brain atrophy by ripping away, myelin, a fatty protective sheath around neurons. It can also trigger inflammation, another destroyer of brain cells. Take 500 to 1000mcg of vitamin B12 daily after the age of 40. If you or an older family member has unexplained memory loss, fatigue or signs of dementia, be sure to get tested for vitamin B12 deficiency by your GP. 21. Vinegar in everything There is plenty of evidence that vinegar sinks risk factors that may lead to memory decline, namely high blood sugar, insulin resistance, diabetes and pre-diabetes and weight gain. Researchers in Phoenix, Arizona, have noted in studies of humans and animals that the acidic stuff packs potent glucose-lowering effects. Studies have also found it can curb appetite and food intake, helping prevent weight gain and obesity, which are associated with diabetes, accelerated dementia and memory loss. Pour on the vinegar add it to salad dressings, eat it by the spoonful, even mix it into a glass of drinking water. Any type of vinegar works. 22. Have your eyes checked If you preserve good or excellent vision as you age, your chances of developing dementia drop by an astonishing 63%. And if its poor, just visiting an optician for an eye test and possible treatment at least once in later life cuts your dementia odds by about the same amount. Exactly how vision problems promote dementia is not clear but impaired vision makes it difficult to participate in mental and physical activities such as reading and exercising, as well as social activities, all believed to delay cognitive decline. Be aware that your eyes reflect and influence how your brain is functioning, especially as you age. Dont tolerate poor vision as often it can be corrected. 23. Eat curry Curry powder contains the yellow-orange spice turmeric, packed with cur cumin, a component reported to stall memory decline. One study showed elderly Indians who ate even modest amounts of curry did better in cognitive tests. Cur cumin works by blocking the build-up of Alzheimers-inducing amyloidal plaques (deposits found in the brains of sufferers) then nibbles away at existing plaques to slow cognitive decline. It is recommended to eat two or three curries a week, and make it a yellow curry. Otherwise, sprinkle the spices on your food. 24. Diabetes control Having type 2 diabetes makes you more vulnerable to Alzheimers. Studies show it may double or triple your risk and the earlier diabetes takes hold, the higher the odds of dementia. Some experts refer to Alzheimers as diabetes of the brain. The two disorders have similar causes obesity, high blood pressure, high cholesterol, high fat and high sugar diets, low physical activity as well as high blood sugar. In short, diabetes can deliver a double whammy to the brain, destroying neurons and increasing inflammation. Do everything possible to keep blood sugar levels low and stick to a low-saturated fat diet and regular exercise. 25. Drink more tea Evidence suggests that tea stalls the cognitive loss that precedes Alzheimers and that the more tea you drink, the sharper your ageing memory is. Teas secret is no mystery. The leaves are packed with compounds able to penetrate the blood-brain barrier and block neuronal damage. One particular green tea antioxidant can block the toxicity of beta-amyloidal, which kills brain cells. Make a point of drinking black and green tea. Dont add milk, it can reduce teas antioxidant activity by 25%.