Easy Ways to Cut Your Alzheimer's Risk

The bad news is that every 70 seconds, someone in the U.S. develops Alzheimer's disease. The good news is you can lower your odds of being one of them.

"There are no guarantees in this game, but by addressing lifestyle factors such as diet and exercise, you can decrease your risk of getting Alzheimer's," said Dr. Richard Restak, Clinical Professor of Neurology at George Washington Hospital in Washington, D.C.

In Restak's book, "Think Smart," he lays out the key points of his "optimal brain health" plan, aimed at keeping a "healthy functional brain" into old age. The same recommendations are given by the Alzheimer's Association for people diagnosed with the disease.

Eat a Healthy Diet
"What's good for your heart is good for your brain," said Restak. And that, he said, means cutting out the saturated and trans fats in your diet and eating lots of fruit and vegetables.

A study published in the Journal of American Medical Association supports him. The study found that a diet that includes lots of vegetables, fruits, fish and whole grains and that is light on red meat may protect people from dementia, as well as provide cardiovascular and cancer benefits.

"In particular, obesity has been shown to be associated with increased incidence of dementia," said Restak.

The treatment he recommends is a low-calorie diet. Such diets, which have been associated with longevity, are also associated with brain health, said Restak.

And if you want to be really proactive, said Sherry Williams, regional director of the Alzheimer's Association, "Don't drink, don't smoke, and don't take recreational drugs."

Exercise Regularly
As good at it is for the body, exercise is even better for the brain.

But that doesn't have to mean pounding it out on a treadmill for an hour a day or pumping iron in the gym. A gentle 40-minute walk three times a week should do it, said Restak. Williams recommends a pleasant 30-minute daily stroll.

"Walking a mile or two three of four times a week doesn't seem to be a big deal, but it is a big deal in terms of keeping the brain sharp," said Restak.