Most of the risk factors for Alzheimer’s can be a positive influence. The Neuro-physician, Dean and Ayesha Sherzai are convinced. In her book, “The Alzheimer’s solution” do you have suggestions on how this works. For this, everyone should know, first, where the personal weaknesses are.
With an extensive questionnaire, the Alzheimer’s experts, Dean and Ayesha Sherzai want to convey to the readers of your book “The Alzheimer’s solution”, how high your risk is of developing Alzheimer’s disease. “By answering the following questions, you should get information about where your risks lie and how you can best benefit from the prevention program,” they write.
And: “Unfortunately, we are still far from to be able to the risks absolutely to determine. In our test bow, it is merely the attempt of a risk-weighting.“ There is, therefore, not a classical Test analysis. It only applies, in General, A high “Plus”score is associated with a higher risk of Alzheimer’s, and Vice versa, many “Negative”points will reduce the personal risk of Alzheimer’s.
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A. risks to which they have no influence
Risk factor AGE
The risk of developing Alzheimer’s disease increases with age. Make a note of the item number for your current age.
- <65 Years, 1 Point
- 65-69 Years, 2 Points
- 70-74 Years-4 Points
- 75-79 Years-8 Points
- 80-84 Years Is 16 Points
- >85 Years 32 Points
Risk factor GENES
a) There are family members with a dementia disease and Alzheimer’s disease at the age of 65 or older:
- Father ( 4)
- Mother ( 4)
- Siblings ( 2 for each sibling)
b) family members with a dementia disease or Alzheimer’s before the age of 65. Age:
- Father ( 8)
- Mother ( 8)
- Siblings ( 2 for each sibling)
c) family members who suffer from cardiovascular disease (stroke, coronary heart disease, peripheral arterial disease):
- Father ( 2)
- Mother ( 2)
- Brothers and sisters ( 1 for each)
To calculate your non-modifiable risks, add the point number of the sections of the age and genetic profile will. This measure is the risks, which are not subject to their influence.
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B. risks that you can modify
Among the risks that we can influence, nutrition, physical activity, Stress, sleep, mental activities, social activities and diseases that are due to the life style. All of these risks by means of correspondingly adjusted life habits have a strong influence.
Here, select the food that you have taken during the last two years, every day, and you count the points for it.
- Beans, 150 g (– 2)
- Berries, 60 g of (– 2)
- Leaf – and Brassica vegetables, 200 to 300 g (– 2)
- other vegetables, 200 to 300 g (– 2)
- Fruit, 150 to 200 g of (– 2)
- Nuts, 50 g (– 2)
- Seeds, 1-2 Teaspoons (– 2)
- Whole Grains, 2-3 Servings Of (– 2)
- Sugar, 6 teaspoons or more per day ( 4); at more than 6 teaspoons add one point per teaspoon. (1 teaspoon equals 5 grams)
- Meat more than once per week ( 3)
- Dairy products (500 ml of milk or yogurt or 125 grams of cheese or Butter) and/or eggs (more than 1 Egg
- per week) ( 4)
- Packaged, highly processed foods ( 2)
- Dietary Supplement: DHA/Omega-3 (– 2)
- Dietary Supplements: Turmeric (– 2)
- Alcoholic drinks, 350 ml ( 2 in the case of more than four drinks per week)
- Alcohol dependence (for example, according to the CAGE Test) ( 6)
Also read: food for dementia – 20 foods that will help and 9, the damage
2. Sport and exercise
You determine the level of their sporting activity and their consequent risk.
- Sports and exercise at least 120 minutes per week of vigorous endurance sports, where you get out of breath (– 10)
- Sport and movement (within the last year), a minimum of 120 minutes per week of vigorous endurance sports (5)
- Sports and exercise (the last month), a minimum of 120 minutes per week of vigorous endurance sports (2)
- 3 or more hours per day sitting (in the last five years) ( 5)
You can determine your normal level of stress and the associated ill at the end of the stress risk do.
- A minimum of 20-30 minutes of daily Meditation or Mindfulness/breathing exercises within the last ten years (to 10)
- A minimum of 20-30 minutes of daily Meditation or Mindfulness/breathing exercises within the last two years (– 5)
- Long walks (at least 120 minutes a week) within the last ten years or longer (– 10)
- Long walks (at least 120 minutes or more per week) in the last two years (– 5)
- Stress (on the whole life span considered) ( 10)
- Stress (in the last five years) ( 8)
- Stress (in the last few months) ( 2)
You can determine your quality of sleep, and the associated Alzheimer’s disease risk by long-term poor sleep.
- 7 to 8 hours of restful sleep per night in the last ten years (to 10)
- 7 to 8 hours of restful sleep per night in the last two years (– 5)
- year long sleep apnea without a sleep mask, ( 16)
- Sleep disorders, over many years ( 4)
- Taking sleeping pills for many years ( 4)
Read also: dementia is announced years in advance: These signs you must not ignore
5. Mental Activity
This is where you determine the level of your mental activity and the associated risk.
- Significant mental activity (every day is a mental challenge) over the entire life span (– 20)
- Demanding profession (predominantly responsive demands on thinking and mind) over a period of ten years and longer (– 16)
- Mental challenges for several hours of the day or daily brain training over a period of ten years and longer (– 10)
- Lack of mental activity over a period of ten years and longer ( 10)
- Lack of mental activity in the last two years, ( 4)
6. Social Activity
You determine the level of their social activities and contacts, and the associated risk.
- A significant proportion of social activities (three or more in-depth discussions in the week on different days with more than one Person) within the last ten years or longer (– 16)
- A significant proportion of social activities in the last two years (– 6)
- Minimal social exchanges (less than three extensive conversations per week) within the last ten years or longer ( 10)
- Lack of significant close relationships (i.e., those that are emotionally satisfying) within the last two years ( 2)
7. Risks due to existing treatable diseases
You can also add here the points of complaints/diseases, which are not or have not been previously treated medically.
- Long existing (poorly controlled) Diabetes ( 10)
- Untreated Diabetes in the last two years ( 6)
- Increased blood sugar and Diabetes-a precursor ( 4)
- High Cholesterol ( 4)
- Made By Mini-Strokes ( 4)
- Made by TIA (transitory ischemic attack) ( 2)
- Existing heart disease/coronary heart disease (CHD) ( 4)
- Existing Atrial Fibrillation ( 1)
- Existing COPD (chronic obstructive pulmonary disease) and other lung disease ( 4)
- Long-standing Depression ( 6)
- Depression in the last two years ( 2)
- Long-standing Fears/anxiety disorder ( 6)
- Pronounced Fears in the last two years ( 2)
- Thyroid disease ( 4)
- Current Smoking Status ( 2)
- Smoking status for more than ten years ( 4)
- Vitamin B12 deficiency, or levels in the lower reference range ( 2)
- Body Mass Index greater than 30 ( 4)
Where the points pile up, are the greatest risk factors
Together, count the points in each of the categories. The highest value indicates the area in which you have the highest risk. We recommend that you, the NEURO-schedule (note the Red.: you will find an Overview to start here) in this area and the other areas are on the increase.
Now compare the two risk types A and B. this means A high, not affecting, the risk that they may delay with Changes in the habits of life a lot and improve. A high-influencing risk means that you even have the ability to prevent the development of Alzheimer’s – if you banish the relevant risk factors consistently out of your life.