7 ways to cut your risk of Alzheimer's disease

One in every 20 Canadians over the age of 65 is affected by Alzheimer's disease, according to the Alzheimer Society of Canada -- and one in four Canadians over the age of 85. And while "the biggest risk factor for Alzheimer's is aging," says Jack Diamond, scientific director of the Alzheimer Society of Canada, there's a number of lifestyle-related factors that can affect your chances of developing the degenerative disease. According to one BBC News story, Alzheimer's may start developing 20 or 30 years before the first symptoms appear, so it's vital to maintain a healthy lifestyle today. Here are seven ways to reduce your risk. 

1. Don't smoke
"It turns out that all the things that are bad for your heart are also bad for your brain," says Dr. Sandra E. Black, professor of neurology at the University of Toronto. And that includes smoking, which contributes to high blood pressure (see #5 below) and hardening of the arteries, thereby reducing optimal blood flow through the body -- and the brain. (Trying to quit smoking? Read our guide.)

2. Up the antioxidants
A number of studies have linked high consumption of antioxidants with lower rates of dementia. Good food sources of antioxidants include green tea, blueberries and other berries, and red wine -- just make sure not to drink too much wine, as its benefits will be outweighed by the adverse effects of too much alcohol consumption.

3. Exercise
Your brain depends on a steady supply of oxygen from the blood, and exercising regularly helps your body keep things moving. Not only does physical activity help keep your brain healthy, but it staves off two of the major risk factors for Alzheimer's disease -- high blood pressure and diabetes. (Read about more benefits of exercise.)

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4. Think
"A healthy brain is also a stimulated brain," says Black. "It's an additional need of the brain as compared to other organs. That doesn't mean you have to do crosswords, if that's not what you like to do -- it may also mean having conversations with people. Stimulation can mean having a job that you care to do and that you do well. If your work isn't as stimulating, you need to pursue hobbies that keep your mind active." (Learn about 5 life-nurturing reasons to enjoy a hobby.) 

5. Watch your blood pressure
High blood pressure is a proven risk factor for developing Alzheimer's disease, says Diamond. It's important to get your blood pressure checked regularly by your doctor and to stay on top of keeping it at a healthy level.

6. Eat a healthy diet
A brain-healthy diet follows the same pattern as a heart-healthy diet, according to Black: lots of fruits, veggies and whole grains, fish, good fats such as olive oil rather than saturated and trans fats, and lean meats -- although meat consumption should be kept to a minimum, she says.

7. Get your EFAs, folate and vitamins C and E
Various studies have linked lower incidence of Alzheimer's with higher intake of essential fatty acids (EFAs), folate and vitamins C and E. Although the results aren't conclusive, these are all things that are recommended in any healthy diet, so dig in! Take a multivitamin to supplement your healthy diet, and try to include food sources of EFAs, such as seeds (including hemp, flax, pumpkin and sunflower), walnuts, and fish and shellfish. You may also want to take a supplement if you feel you aren't getting enough EFAs from your diet.

For more information about Alzheimer's disease, visit www.alzheimer.ca, or speak to your doctor.

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