Your evening habits can have a significant impact on your brain health, particularly when it comes to reducing the risk of Alzheimer’s disease. While certain risk factors like age and genetics are unavoidable, everyday choices can either weaken or strengthen your brain’s defenses. Research has linked poor sleep and certain dietary habits to an increased risk of cognitive decline. Making a few simple changes to your nighttime routine can make a big difference. By avoiding certain habits, such as consuming sugary drinks and heavy meals before bed, you can help support brain health and potentially lower your risk of Alzheimer’s.
What is Alzheimer’s disease?
Alzheimer’s disease is the leading cause of dementia, characterized by a build up of proteins in the brain that form amyloid plaques and neurofibrillary tangles. This process causes brain cells to die and the brain to shrink over time.According to MayoClinic, initial symptoms include forgetfulness, particularly of recent events or conversations. As the disease progresses, it leads to severe memory loss and impairs daily functioning. In advanced stages, it can cause life-threatening complications such as dehydration, malnutrition, or infection. However, medications can help manage symptoms or slow cognitive decline.Unfortunately, there is no cure for Alzheimer’s. Although support programs and services can provide assistance to individuals with Alzheimer’s and their caregivers.
6 things to avoid in the evening to prevent Alzheimer’s disease
According to EatingWell, you should avoid consuming the following items to prevent Alzheimer’s disease. Heavy meals: To promote better sleep and optimal cognitive function, avoid heavy meals at night. Eating a large meal close to bedtime can disrupt digestion, leading to indigestion, discomfort, and poor sleep quality. For better sleep and brain health, try to finish your last substantial meal at least 2-3 hours before bedtime. Instead, opt for lighter, balanced options in the evening that include fiber, healthy fats, and protein to keep you satisfied without feeling weighed down.
Sugary sweetened beverages: If you’re used to having sweet tea or soda with dinner, it might be time to rethink that habit. Limiting sugary drinks altogether is crucial for brain health. Research has shown that consuming just seven servings of sugar-sweetened beverages per week can significantly increase the risk of dementia. Excessive added sugars can lead to inflammation, insulin resistance, and oxidative stress, all of which can harm the brain over time.
Excess sodium: Excess sodium has been associated with a greater chance of developing Alzheimer’s disease, as it tends to increase inflammation, lower blood flow to the brain, and damage blood vessels. Excess sodium may also lower nitric oxide levels (a compound that helps relax the blood vessels and helps support healthy circulation). To reduce your sodium intake, be aware of sodium-rich foods in your diet (e.g. canned soups, frozen dinners, processed snack foods).
Alcohol: Your evening glass of wine might be affecting your brain health by disrupting your sleep. Quality sleep is essential for mental health and cognitive function, and consuming alcohol before bed can significantly impair sleep quality. Alcohol can interfere with melatonin production, leading to fragmented sleep, reduced deep sleep, and frequent nighttime wake-ups.
Caffeine: Consuming caffeine too close to bedtime can disrupt your sleep, which is crucial for brain health. Experts recommend 7-9 hours of sleep per night, and large doses of caffeine near bedtime can significantly impact sleep duration and quality. Research suggests avoiding coffee at least 8 hours before bedtime and highly caffeinated supplements at least 13 hours before sleep.
Dark chocolate: While dark chocolate is often considered a healthy choice, eating it in the late afternoon or evening may not be the best idea. Dark chocolate contains caffeine and theobromine, two stimulants that can disrupt sleep. Poor sleep is not only exhausting, but it’s also a significant risk factor for long-term cognitive decline.
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