How to reduce stress to reduce the risk of Alzheimer’s disease?

Alzheimer’s disease is a common disease that affects your cognitive abilities and makes up the majority (60-80%) of dementia cases. In addition to Alzheimer’s disease, other types like vascular and Lewy body dementia contribute to this challenging landscape. Recognizing signs and symptoms in their early stages is crucial to potentially mitigating their effects on individuals and their families. It is also important to avoid certain risk factors that could make symptoms worse. Did you know that stress also increases the risk of Alzheimer’s?

Chronic stress has been linked to an increased risk of cognitive decline and can exacerbate symptoms in those already affected. It is essential to understand how managing stress and adopting relaxation techniques can play a vital role in potentially reducing the risk of Alzheimer’s disease.

First signs of Alzheimer’s disease

The first signs of Alzheimer’s disease often involve memory problems and language difficulties, gradually progressing to difficulty with daily activities. Individuals may experience slight forgetfulness, difficulty finding the right words, or difficulty organizing their thoughts. As the disease progresses, severe memory loss, confusion, and significant impairments in cognitive functions become apparent. Although living alone does not directly cause Alzheimer’s disease, social isolation can potentially impact cognitive health. Therefore, fostering social connections, as well as medical intervention, becomes essential in our collective approach to meeting this challenge.

Read also: 8 early signs of Alzheimer’s disease that you shouldn’t ignore

Stress increases the risk of Alzheimer’s disease. Image provided by: Shutterstock

How does stress increase the risk of Alzheimer’s?

Stress is known to have detrimental effects on overall health, including the brain. Chronic stress triggers the release of hormones like cortisol which, when persistently elevated, can lead to inflammation and damage to brain cells. Over time, this can contribute to the development and progression of Alzheimer’s disease.

How to manage stress to reduce the risk of Alzheimer’s?

Effective stress management is essential to reduce the risk of Alzheimer’s disease. Here are some strategies that can help you:

1. Mindfulness and meditation

Practicing mindfulness and meditation can significantly reduce stress levels. These techniques focus on being in the present moment, promoting relaxation and reducing anxiety.

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2. Regular exercise

Exercising regularly is an effective way to combat stress. Exercise releases endorphins, the body’s natural mood boosters, which help reduce stress and anxiety.

3. Sufficient sleep

Ensuring sufficient, quality sleep is essential for managing stress. Lack of sleep can increase cortisol levels and harm brain health.

4. Healthy eating

A balanced diet rich in antioxidants, omega-3 fatty acids and other essential nutrients promotes brain health and resilience to stress.

5. Therapeutic activities

Indulging in hobbies, creative activities, or spending time in nature can be therapeutic and help reduce stress.

Also read: Alzheimer’s disease: signs that your elders could be suffering from it

stress and Alzheimer's
Therapeutic techniques can help reduce the risk of Alzheimer’s disease. Image provided by: Shutterstock

How do relaxation techniques help manage Alzheimer’s disease?

Incorporating relaxation techniques into one’s routine can complement stress management efforts and further reduce the risk of Alzheimer’s disease:

  • Deep breathing: Deep breathing exercises can promote relaxation and reduce stress levels by calming the nervous system.
  • Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to release physical tension and induce relaxation.
  • Yoga and Tai Chi: These mind-body practices combine gentle movements with focused breathing, promoting relaxation, flexibility and stress reduction.
  • Aromatherapy and essential oils: Certain scents, such as lavender or chamomile, can have a calming effect on the mind and body, promoting relaxation.

Take away

Although Alzheimer’s disease remains a complex and difficult disease, a holistic approach including stress management and relaxation techniques can significantly help reduce risk. Recognizing early signs of Alzheimer’s disease and proactively adopting lifestyle adjustments, along with medical intervention and social engagement, is critical to improving brain health and overall well-being . By fostering a supportive environment and prioritizing stress management, we can collectively work toward a future where the burden of Alzheimer’s disease is reduced.

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