Three Tips to Prevent Alzheimer’s Disease

Kathryn Adel June 10, 2019 Alzheimer's, Eat Well, Health, Mediterranean diet

2) Be physically active

Adults 65 years of age and older should perform cardiovascular exercises (for example, walking and cycling) for a duration of at least 150 minutes per week of moderate-intensity physical activity or at least 75 minutes per week of high-intensity physical activity, or an equivalent combination of moderate and high intensity physical activity. The exercises can be divided into several segments lasting at least 10 minutes each. In addition, it is important to perform weight training exercises involving major muscle groups at least two days per week. People with reduced mobility should do exercises to improve balance and prevent falls at least three days a week.

It should be noted that for those aged 65 and over, physical activity includes walking, cycling, commuting to work if it involves movement, physical exercise engaged in at work, housework, recreation activities that include exercise, as well as planned physical activity in the context of family, community and everyday activities.

3) Limit your alcohol consumption

Scientific evidence clearly indicates that excessive alcohol consumption increases the risk of dementia and cognitive decline. It is recommended to limit alcohol consumption to one drink or less per day for women and two drinks or less per day for men. An alcoholic drink is considered to be a bottle of beer (340 ml or 12 oz), 140 ml (5 oz) of wine, or 45 ml (1.5 oz) of spirits.

Reference

• World Health Organization (2019). Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines, 80 pages.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.