40 percent of all cases of dementia could be prevented or delayed with a healthier lifestyle. Exercise plays a crucial role in preventing Alzheimer’s. We will therefore tell you which 7 sports best protect you from Alzheimer’s dementia.
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Can Alzheimer’s dementia be prevented?
Alzheimer’s disease is the most common form of dementia and one of the most serious diseases in old age. In Germany, around 1.7 million people are affected by dementia. There are still no effective drugs or other therapeutic approaches that can stop or even reverse the disease. Fortunately, however, there are a few things you can do preventatively to prevent Alzheimer’s. A report in the scientific journal The Lancet concluded from the study results of the last decades that about 40 percent of all dementia diseasesworldwide can be prevented or delayed by healthy lifestyle factors. This includes regular exercise. Find out below which form of physical activity has the greatest effects.
These sports protect you against Alzheimer’s dementia
Many scientific studies deal with the topic of Alzheimer’s prevention through sport. A meta-analysis of 11 studies in 2018 showed which form of exercise protects the most against mental deterioration . In it, the research team compared the effects of cardio training, strength training, and a combination of both on the cognitive abilities of people with intellectual disability . Both regular strength training and the mixture of strength and endurance training led to an improvement in the subjects’ cognitive abilities. The effects were significant, but less than the effects of pure endurance training. The subjects regularly engaged in moderate endurance sportsdrove, in fact, benefited from the greatest improvement in their cognitive abilities.
The following sports offer the best protection against Alzheimer’s dementia:
- to jog
- To go biking
- swim
- Nordic Walking
- hike
- Inline-Skating
- cross country skiing
The right dose: Experts recommend at least 150 minutes, even better 300 minutes of exercise per week at a moderate intensity (so that you can still have a conversation while jogging).
Endurance sports are not your thing and you prefer weight training, dancing, volleyball or football? Do not worry! Because other sports can also protect against dementia, as you will learn below.
That is why sport protects against dementia
Any form of physical activity over time leads to the creation of new connections in the brain that improve our ability to remember and think. Pure endurance training is the most effective here, but other sports also help effectively to prevent Alzheimer’s dementia. Researchers see certain growth factors such as BDNF (brain-derived neutrotrophic factor) and proteins such as irisin as the most plausible cause for these effects. These are formed and released during movement and physical exertion and then stimulate the formation of new synapses and nerve cells in the brain. This prevents the brain from breaking down and shrinking. So find a sport that you enjoy and enjoy so that you stick with it.
early detection of dementia
The earlier in your life you start taking action to control Alzheimer’s disease through exercise and other lifestyle changes, the better. This is because pathological changes in the brain, such as plaque formation, can already be detected in the brain 10 to 15 years before Alzheimer’s is diagnosed . Recently, researchers at the University Medical Center Göttingen (UMG) even discovered molecules in the blood – so-called microRNAs – that can be used to predict imminent dementia. Appropriate blood tests could facilitate early detection in the future and thus enable timely intervention. By avoiding the following factors, you minimize your risk of developing dementia.
These 13 risk factors promote Alzheimer’s dementia
The following 13 risk factors make the occurrence of dementia diseases such as Alzheimer’s significantly more likely. Avoid as many of them as possible to minimize your risk of mental decline:
- physical inactivity
- overweight and obesity
- high blood pressure
- Diabetes
- smoking
- alcohol consumption
- depressions
- hearing loss
- brain injuries
- air pollution
- low level of education
- increased cholesterol level
- arteriosclerosis
Tip: You can hardly influence some of the risk factors yourself, eg air pollution. Likewise, genetic mutations can promote Alzheimer’s disease. It is therefore all the more important to minimize your personal risk with a healthy lifestyle, regular exercise and a diet rich in foods that prevent Alzheimer’s .
More tips to prevent dementia
Here is more information about the condition, the symptoms it causes, and preventive measures you can take:
- How to recognize the first symptoms of dementia >>
- 7 tips to prevent Alzheimer’s & Co. >>
- These foods increase your risk of Alzheimer’s dementia >>
- 4 Healthy Recipes to Prevent Alzheimer’s Dementia >>
- The 9 Best Foods to Prevent Alzheimer’s >>
