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The one activity everyone should be doing aged 45 to 65 to protect against Alzheimer’s, say researchers
Read on for seven other ways to lower your risk of Alzheimer's
SCIENTISTS have urged people aged 45 to 65 to do a key activity in order to help prevent Alzheimer's disease.
Whether we develop the memory-robbing disease - caused by a building of toxic proteins in the brain - won't always be within our control.
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But scientists say that increasing the amount we exercise each week could help protect our brain health.
A new study conducted by experts at the Barcelona Institute for Global Health and the Barcelonaβeta Brain Research Centre said boosting physical activity during middle age could be particularly beneficial.
In fact, it's been estimated that 13 per cent of Alzheimer's disease cases worldwide could be linked to physical inactivity.
Previous research has shown that exercise reduces the risk of Alzheimer's disease by improving cardiovascular and mental health.
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More recent studies suggest that physical activity may directly affect how Alzheimer's develops in the brain.
Lead author of the new study published in Alzheimer's & Dementia - doctoral researcher Müge Akıncı - said: “We conducted a four-year follow-up of middle-aged residents of Catalonia with a family history of Alzheimer's disease.
"We used physical activity questionnaires to assess changes in activity over a four-year period and neuroimaging tests to analyse the effects of exercise on brain structure and function."
The World Health Organisation (WHO) recommends that adults engage in 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous exercise per week.
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Participants were classified as adherent if they met WHO exercise recommendations, non-adherent if they exercised less than recommended or sedentary if they didn't exercise at all.
Alzheimer's disease is thought to be caused by the abnormal build-up of proteins in and around brain cells.
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One of the proteins involved is called amyloid, which forms plaques around brain cells.
The other protein is called tau, which forms tangles within brain cells.
This process can begin years before symptoms of Alzheimer's begin to appear.
Participants who increased their physical activity to meet WHO-recommended levels showed less beta-amyloid accumulation in their brains than those who remained sedentary or exercised less.
Researchers also found that participants who increased their physical activity had reduced amyloid deposits in their brain.
Participants who exercises often also had more cortical thickness in brain regions associated with Alzheimer's disease.
Other ways to reduce your Alzheimer's risk
Be physically active
Regular physical activity is crucial for overall health and may help reduce the risk of dementia, including Alzheimer's disease. Aim for at least 150 minutes of moderate-intensity activity per week.
Eat a healthy diet
A balanced diet, potentially including the Mediterranean diet, can help reduce your risk of dementia, as well as other health conditions.
Stay mentally active
Keeping your mind active can strengthen your brain's ability to cope with disease. Engage in activities like reading, learning new skills, or playing brain games.
Manage other health conditions
Maintaining healthy blood pressure, cholesterol, and blood sugar levels can also contribute to reducing your risk of dementia.
Prioritise sleep
Aim for seven to eight hours of quality sleep each night, as sleep deprivation can negatively impact brain health.
Maintain good heart health
Taking care of your heart health, including avoiding smoking and excessive alcohol consumption, can also lower your risk of dementia and other diseases.
Seek medical advice
If you have any concerns about your health or a family history of Alzheimer's, consult with a healthcare professional.
Cortical thickness in the medial temporal area of the brain is important for memory, so any thinning or loss of volume can be an early sign of cognitive decline.
Dr Akıncı said: “Even those who did less physical activity than recommended had greater cortical thickness than sedentary people, suggesting that any amount of exercise, no matter how minimal, has health benefits."
Researchers added that increasing activity over time rather than trying to reach a specific amount of hours a week seemed to benefit participants' brain health.
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Lead investigator Eider Arenaza-Urquijo said: “These findings reinforce the importance of promoting physical activity in middle age as a public health strategy for Alzheimer's prevention."
“Interventions aimed at promoting increased physical activity could be key to reducing the incidence of the disease in the future."
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