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How does moderate physical activity affect Alzheimer's?
The number of people with dementia is progressing worldwide. Researchers have now found that moderate physical activity of at least 150 minutes a week is beneficial for cognition and slows the development of Alzheimer's. People can also protect themselves from Alzheimer's by eating right.
In their current study, Alzheimer's Association scientists found that 150 minutes of moderate physical activity a week can help protect people from developing Alzheimer's and dementia. The experts published the results of their current study in the English-language journal "Alzheimer's and Dementia".
How much exercise do you do per week?
Unfortunately, especially in old age, many people are not physically active enough. This can promote the development of diseases and also some forms of dementia. How many hours a week do you devote to your physical activity? Spending 150 minutes a week walking, running, swimming, or doing aerobics will result in reduced cognitive decline. Such activity also causes the development of Alzheimer's to be delayed.
Physical activity affects the build-up of tau protein
Physical activity particularly affects patients with what is known as autosomal dominant Alzheimer's disease, a rare genetic form of the disease in which the development of dementia is inevitable at a relatively young age, the doctors say. People who were more physically active were found to have lower levels of biomarkers for Alzheimer's disease. This included the tau protein, the structure of which influences the health of the brain. The results of this study are encouraging and do not only affect people with rare genetic Alzheimer's disease, explain the doctors.
372 people took part in the study
A total of 372 subjects were examined for the study. Participants were divided into different groups depending on the amount of physical activity. The subjects' cognitive performance, functional status, cognitive decline and certain biomarkers in the cerebrospinal fluid were analyzed. The results show that people with a genetic risk of dementia should be encouraged to stick to a physically active lifestyle, the study's authors say.
Eat these foods to protect against Alzheimer's
While researchers around the world are still working on how to reverse Alzheimer's, many experts claim that dietary control can delay degenerative disease. Here are some foods that are known to protect brain health.
- Turmeric: Curcumin is an extract from turmeric that affects so-called amyloid beta plaques, which have already been linked to Alzheimer's in various studies.
- Omega-3 fatty acids: Foods that are particularly rich in omega-3 fatty acids, such as flaxseed, walnuts and high-fat fish, are known to have a positive effect on brain health and its diverse functions. Omega-3 fatty acids also help to reduce inflammation.
- Green leafy vegetables: These vegetables are particularly rich in vitamin K and folic acid, which supports brain function. Green leafy vegetables also help to strengthen memory and prevent dementia.
- Berries: Berries are considered a super food for the brain. Researchers have found that blueberries can protect the brain from oxidative stress and reduce the effects of Alzheimer's or dementia.