Alzheimer's is a progressive disorder that causes memory loss, confusion, and eventually, the inability to care for oneself. As the diseases progresses, individuals may experience difficulty with language, problem-solving, and recognizing familiar people or places.
The cause of this condition is unknown. However, diet and sleep play critical roles in its progression. Maintaining a healthy diet and sleep routine can protect your cognitive health. It’s not too late to be off the Alzheimer’s path. You can look forward to a brighter future you’ll remember with a proper diet and lifestyle.
There is currently no cure for Alzheimer’s and the disease could worsen over time. However, did you know that Alzheimer’s disease is not an “old person’s disease”? Anyone who is genetically predisposed to have Alzheimer’s may show symptoms at any age. Poor diet and sleeping habits will only speed up Alzheimer’s disease development.
Food additives that can worsen Alzheimer’s risk
- Baking powder: Baking powder is a leavening agent for baked goods. It basically helps the dough rise, increasing the volume and making the texture of the baked goods lighter. Most commercially available baking powder contains an aluminum ingredient.
Aluminum in food and topically applied products have been linked to earlier onsets of Alzheimer’s disease. Some may argue that exposure to a little or in moderation is okay. However, aluminum can accumulate in the body over time.
Baked products to avoid:
- Pretzels
- Donuts
- Cakes
- Pancake mixes
TIP! Take it a step further. Avoid using aluminum foil in food preparation.
The good news? You don’t have to avoid baked goods entirely!
It is no longer hard to source aluminum-free baking powder and find alternative leavening agents. For example, baking soda combined with a natural acid, such as lemon or apple cider vinegar, may deliver the same purpose as baking powder.
Poor sleeping habits can increase your Alzheimer’s risk
While some argue that a consistent bedtime is crucial for a well-rested mind and body, others believe that sleep duration is all that matters.
Why is sleep important?
- It is essential for the regeneration of tissues in every single body organ, including the brain.
- Poor sleep quality results in a decline in mental capacity.
- The time you go to bed may be a factor for cognitive decline.
- Sleep deprivation may lead to many chronic diseases such as dementia and Alzheimer’s disease.
TIP! The best length of time of sleep is 7-8 hours per night while the best time to go to bed is around 10:00 PM.
Sleep and diet tips to reduce Alzheimer’s risk
- Avoid sugary drinks and snacks. These foods won’t do you good in preventing Alzheimer’s disease and other types of dementia, high sugar intake can cause inflammation and lead to chronic conditions.
- Stay hydrated. Ensure you are well hydrated to protect the quality of your sleep and overall health. Follow a healthy and consistent sleep schedule. Make it your practice to go to bed and wake up at a specific time every day.
- Practice relaxation techniques. You can establish sleep discipline with the help of relaxation or calming activities before bedtime.
- Avoid using devices when going to bed. Electronic devices like your mobile phone emit a blue light that blocks the melatonin hormone and causes sleep interruption.
- Stick to a healthy diet. Choose nutrient-dense foods such as whole and unprocessed foods that are free from ingredients that may increase your Alzheimer’s risk.
Establish healthy routines. Quality sleep and a healthy diet can significantly reduce your risk of Alzheimer's disease and support overall brain health. If you are concerned about your risk or are experiencing symptoms, consult with a healthcare professional.
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