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Life Warriors!
In a society like ours, in which we live longer and longer, diseases related to age-related deterioration are increasingly common. It is estimated that 55 million people in the world live with some type of dementia, and that this number will rise to 139 million by 2050 . Although great advances have been made in the knowledge of this disease, its specific causes still remain unknown. The causes are likely to include a combination of age-related changes in the brain, along with genetic, environmental and lifestyle factors, although these risk factors may differ from person to person . How to reduce the risk of Alzheimer? Today we want to propose three ways, proven by science, that offer us a very significant risk reduction and are completely within your reach. Let’s see them!
- Supplement with Creatine
As we shared in a previous article , creatine supplementation provides benefits for our cognitive functions in addition to muscular functions. Furthermore, this other study shows promising results that, although not conclusive, give us one more reason to supplement with Creatine.
2. Supplement with Vitamin D
We see in this study of Alzheimer’s Association on more than 12,000 individuals, how vitamin D supplementation was associated with a 40% reduction in the incidence of the disease in those people who supplemented. If you live in a sunny location, this is your most direct, healthy and cheap way to get your vitamin D; All you have to do is stand in the sun (yes, even in winter). If you are not so lucky, then you will have to turn to one of the many vitamin D supplements available on the market.
How long should I be in the sun to get the vitamin D I need? Not much really . As shown in this article, between 5 and 30 minutes of sun exposure on your hands, arms, and face, at least three times a week, will give you enough vitamin D. Keep in mind that more is not necessarily better, and that depending on your skin type, you will need more or less exposure.
3. Train!!
In fact, training is one of the most effective actions you can take against Alzheimer’s. This meta-analysis of 29 studies on more than two million individuals showed an overall 15% reduction in the incidence of Alzheimer’s in the population that exercised regularly. However, this reduction was up to 44% in those people who exercised intensely .
Training with intensity does not necessarily mean breaking a world record, it simply means that you have to train at a level that challenges you, that makes it difficult for you to finish your session. If you don’t know where to start, you will find many ideas on our Instagram profile, our YouTube channel, on this blog… Here you can find links to all our platforms . If you still can’t find anything that motivates you, write to us and we will help you!
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