The SHIELD Plan: 6 Simple Steps To Prevent Alzheimer’s Disease

One of the biggest breakthroughs that emerged from The Alzheimer’s Association International Conference® suggested that an estimated 1 in 3 cases of dementia is preventable. To help safeguard your brain and mental health, Dr. Rudolph Tanzi, professor of neurology at Harvard Medical School recommends following the SHIELD plan.

Sleep

Amyloid plaque develops in the brain to protect brain cells and overall, more plaque is produced when you are awake. However, when there is too much plaque in the brain, it can interfere with cell function and bind to nerve cells, harming them over time. During sleep, amyloid plaque production decreases and the brain is able to produce more fluid to clean out excess plaque. Aim for at least eight hours of sleep each night to ensure your brain has the chance to carry out this cleanup process.

Handle Stress

Experts agree that reducing stress benefits the entire body, especially the brain. Dr. Deepak Chopra, who co-authored Super Genes with Dr. Rudolph Tanzi, recommends adopting a short and regular meditation practice to help relieve stress. Start meditating now with this quick exercise that takes less than one minute: Keep your eyes open but soft, without focusing on anything. Inhale for four seconds, pause, and then exhale. Repeat the four-second inhalation again and let your awareness float upwards toward the sky. Let your body relax and take a moment to rest before continuing on with your day.

Interact With Others

Studies suggest that loneliness can lead to additional stress and may be a risk factor for Alzheimer’s disease. Prioritize social engagement and stay in touch with family members and friends. If you’re physically separated from loved ones, call and speak to them on a recurring basis and seek out a social support network to stay healthy.

Download and print this one-sheet graphic for easy reference to the entire SHIELD plan.