Alzheimer’s disease is often thought of only in terms of memory loss, but it goes far beyond that, as it influences how people eat, sleep, socialize, and move through the world. While there is no single way to prevent it, experts agree that everyday choices can play a powerful role in keeping the brain resilient.

Research claims small lifestyle shifts may help lower the risk of Alzheimer’s and support sharper thinking for longer. The good news is that these habits don’t require dramatic changes as they can be woven into routines in simple, sustainable ways.

What Causes Alzheimer’s Disease?

Alzheimer’s disease develops due to a mix of age-related changes in the brain and the build-up of two abnormal proteins, amyloid plaques and tau tangles. These proteins damage and eventually destroy brain cells, leading to memory loss and impaired function. Experts at the Mayo Clinic note that other factors such as genetics, chronic inflammation, blood vessel damage, and certain lifestyle habits like obesity, smoking, high blood pressure, and diabetes can further increase the risk of developing Alzheimer’s.

ALSO READ: Chronic Insomnia Could Increase The Risk Of Dementia By 40%: Study

Alzheimer’s Prevention: Expert-Backed Lifestyle Tips

Dr. Satwant Sachdeva, Senior Consultant – Neurology, Manipal Hospital, explains, “Alzheimer’s is often seen as a ticking clock that silently impacts memory and thinking in our daily lives. While there’s no cure yet, treatments can manage symptoms and slow its progress.”

Medications such as cholinesterase inhibitors and memantine can support memory and thinking, while lifestyle changes and cognitive therapies help improve day-to-day living. According to our xpert, small but consistent habits can keep the brain sharper and slow down the rate of decline:

• Stay Mentally Active: Reading, solving puzzles, or learning new skills keeps the brain stimulated and engaged.
• Move Your Body: Regular exercise like walking, cycling, or even light workouts improve blood flow to the brain, supporting cognitive health.
• Eat Smart: A nutrient-rich diet with fruits, vegetables, fish, and nuts nourishes brain cells. Staying hydrated is equally important.
• Prioritise Sleep: Quality rest helps the brain clear toxins linked to memory loss, keeping the mind refreshed.
• Stay Connected: Socializing with friends and loved ones reduces isolation and keeps conversations and emotions flowing.

Is Alzheimer's Genetic?

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Alzheimer’s may feel like a race against time, but these expert-backed steps show that even small changes in lifestyle can make a real difference. Early recognition and proactive care can help improve not just the quality of life, but also the sense of independence and confidence in those living with the condition.

Everyone focuses on how they start their day, but how you end your day is just as important maybe even more so, for your long-term health and well-being. In a recent video, Sanjay Bhojraj MD, Board Certified Interventional Cardiologist explained that a good evening routine sets you up for a great night's sleep, which is when your body does its most important work of repairing itself. A poor evening routine, on the other hand, can silently harm your health over time, speeding up the aging process without you even realizing it.

Lesser-Known Effects Of Poor Sleep

When you don't get enough quality sleep, your body pays a big price. Poor sleep quietly makes you age faster in a few key ways:

Raising Cortisol

Cortisol is often called the "stress hormone." When your body is stressed, it releases cortisol. If your evening routine is off, your body stays in a stressed state all night long. This prevents you from truly relaxing and recovering, which can lead to feeling burned out and worn down over time.

Destabilizing Blood Sugar

Sleep plays a big role in controlling your blood sugar. When you don't sleep well, your blood sugar levels can become unbalanced. This can cause inflammation, which is linked to many chronic diseases, and it can also lead to energy crashes and cravings the next day, making it hard to stay focused.

Weakening Repair Systems

Dr Sanjay said that one should think of sleep as their body's nightly repair crew. During deep sleep, our body fixes damaged cells and tissues. When our sleep is interrupted or not long enough, these repair systems don't get to do their job properly. This means our cells can't fully recover, which can lead to a quicker breakdown of your body over time.

What Daily Activities Are Affecting Your Sleep?

According to Harvard Health, some of the most common reasons you might not be sleeping well and some simple solutions to help you get the rest you need are,

What Food You Eat

What you eat and drink can have a big impact on your sleep. Spicy foods can cause heartburn, and large meals can make you feel uncomfortably full. Both can make it hard to fall asleep. While a glass of wine might make you feel sleepy, it actually prevents you from getting deep, restorative sleep.

Also, caffeine stays in your body for a long time—it can take up to six hours for just half of it to clear out. This means that a cup of coffee in the afternoon could still be keeping you up at 4 a.m.

Lack of Exercise

Exercise and sleep go hand in hand. Regular workouts can help you sleep better, and getting good sleep makes it easier to work out. However, the timing of your exercise matters.

Pain

Pain from conditions like arthritis can make it very hard to get comfortable and sleep soundly. A lack of sleep can also make your pain feel worse, creating a difficult cycle.

How Does Improving Sleep Help Your Health?

Dr Sanjay explained that he has worked with many people who followed all the rules, eating a perfect diet and exercising regularly, but they still felt tired and older than they should.

The real improvement came when they changed their evening habits to help them sleep better. Once they started getting consistent, good quality sleep, their energy, focus, and ability to recover from a workout got so much better. The simple truth is that longevity isn't built in the gym or at the dinner table; it's built while you sleep.

Waking up every morning is different for everyone. While some people like to do it early morning, getting a head start into your day, while other like to sleep in till the last moment they can. Out of the two, the first one is a better choice as it gives you time to gather yourself and work towards a productive day. While sleeping in late, not only means you are rushing, but it also stresses you out.

But what if you find out that another aspect of your health is being affected by an essential part of your morning routine?

In a post shared on 16 September, Dr Sudhir Kumar MD, neurologist, explained that your morning routine may be suffering due to the one thing that is responsible for waking you up: alarm clocks!

Do Alarm Clocks Harm Our Health?

While alarms are a part of modern life, relying on them daily can have negative effects. An alarm often forces you out of a deep sleep cycle. This sudden interruption can lead to something called "sleep inertia," that foggy, disoriented feeling that can take a long time to shake off.

If you find yourself constantly needing an alarm, it's often a sign that you're not getting enough sleep in the first place or that your sleep schedule is out of whack. The chronic stress of an alarm clock can also lead to a higher morning blood pressure.

Of course, alarms are sometimes necessary for non-negotiable schedules, like getting to work, class, or catching an early flight. But for your general health, they're best used as a backup, not a routine.

What is The Best Way To Wake Up?

Waking up naturally is the gold standard for your health. When your body is ready to wake up, it does so on its own, signaling that you've completed all your necessary sleep cycles. This means you're more likely to wake up during a lighter stage of sleep, like REM or N2 sleep. The result is that you feel more refreshed and energized, without the grogginess often associated with a jarring wake-up.

There's another huge benefit: no sudden stress. A loud alarm can cause an abrupt jump in cortisol, your stress hormone, as well as an increase in your heart rate and blood pressure. Waking up naturally avoids this sudden shock to your system. People who wake up without an alarm tend to have a better mood and improved mental sharpness throughout the day. This simple act is a sign that you're getting enough quality sleep that's in sync with your body's natural internal clock, or circadian rhythm.

How Can You Wake Up Without An Alarm Clock?

To start waking up naturally, you can train your body's internal clock, also known as your circadian rhythm. The Sleep Foundation explains that by making a few simple adjustments to your daily routine, you can help your body learn when it’s time to feel alert and when it’s time to wind down for sleep.

Use Morning Light

Getting morning light is one of the most powerful ways to regulate your body clock. Just a little sunlight in the morning tells your body it’s time to wake up. This makes you feel more alert during the day and helps you get sleepy later in the evening. Aim for at least 30 minutes of daylight exposure every morning.

Use a Wake-Up Light to Mimic Dawn

A wake-up light, also called a "dawn simulator," can be a great tool for helping you transition away from a standard alarm clock. These devices work by gradually increasing the light in your bedroom over 15 to 45 minutes, just like a natural sunrise. This gentle light helps nudge you toward waking up more smoothly.

Dim the Lights Before Bed

Just as morning light signals your body to wake up, bright lights at night can trick your body into staying awake. Too much artificial light in the evening can delay your circadian rhythm, making it harder to fall asleep and wake up naturally. Try to dim the lights in your home about two hours before bedtime.

Hepatitis B, known to affect millions each year, is one of the most infectious diseases in the world. Being the cause of death for 820,000 people every year, multiple organizations like UNICEF, WHO and Hepatitis Foundation, emphasize how important the vaccines are to ensure the safety of children.

However, the Hepatitis B vaccine, that is mandatory in many countries like India, is now under scrutiny in US. In recent news, the importance of Hepatitis B vaccines has been questioned. Robert F Kennedy junior, the US health Secretary, and Centers of Disease Control and Prevention Advisory committee will review and vote on the recommendations for Hepatitis B, measles-mumps-rubella-varicella and COVID-19.

The group is expected to vote on whether to recommend that the hepatitis B vaccine, which is currently given to newborns, be delayed until children are four years old.

This is a big departure from the current practice, which has been in place for more than 30 years. Since this vaccine was recommended for all newborns, the number of hepatitis B cases in children and teens has dropped by 99%.

The reasoning they gave behind this decision, as the new chairman of the ACIP, Martin Kulldorff, explained is that delaying the vaccine for newborns might be a good idea if the mother is not known to have the virus. He has said that since the disease is mainly spread through sexual contact and drug use, a newborn who is not at high risk doesn't need the vaccine right away.

What Is Hepatitis B And Can It Be A Fatal?

Hepatitis B is a serious viral liver infection that poses a significant threat to global health. According to the Hepatitis B Foundation, it is the leading cause of liver cancer, the second deadliest cancer worldwide. The virus is highly contagious—up to 100 times more infectious than HIV.

The infection can be short-lived and severe (acute) or long-term (chronic). A chronic infection can put people at a high risk of developing life-threatening conditions like cirrhosis (scarring of the liver) and liver cancer, explains the World Health Organization.

When Was Hepatitis B Discovered?

The story of the vaccine begins in 1965, when Dr. Baruch Blumberg discovered the hepatitis B virus, a finding that later earned him a Nobel Prize. He and microbiologist Irving Millman went on to develop a blood test for the virus.

By 1971, blood banks began using this new test to screen blood donations, which significantly reduced the risk of getting a hepatitis B infection from a blood transfusion. A few years later, the two scientists created the very first hepatitis B vaccine.

How Does Hepatitis B Spread?

The virus is most commonly transmitted through contact with infected blood and other bodily fluids, including saliva, vaginal fluids, and semen. It can also be passed from a mother to her child during birth. Other ways the virus spreads include:

• Needlestick injuries
• Tattooing and piercing with unsterilized equipment
• Sharing or reusing contaminated needles, especially among people who inject drugs.
• Sexual contact, particularly among unvaccinated individuals with multiple partners.

It is much more common for the infection to become chronic if it is acquired during infancy or early childhood (about 95% of cases) compared to adulthood (less than 5% of cases). This is why vaccinating infants and young children is a top priority.

How Can You Identify Hepatitis B?

Many people who are newly infected with hepatitis B have no symptoms at all. However, some people may experience an acute illness lasting several weeks with symptoms such as:

• Yellowing of the skin and eyes (jaundice)
• Dark urine
• Severe fatigue
• Nausea and vomiting
• Abdominal pain

What Is The Best Way To Prevent Hepatitis B?

In 1981, a more advanced vaccine called "Heptavax" was approved for public use. This vaccine was made from the blood plasma of people infected with the virus. The blood was carefully treated with heat and other methods to inactivate the virus, making the vaccine safe. However, this type of vaccine was later discontinued and is no longer used in the U.S.

A major step forward came in 1986 with the development of a second generation of hepatitis B vaccines. These new vaccines are genetically engineered and do not contain any blood products. They are made synthetically, which means it is impossible to get hepatitis B from the modern vaccines used in the United States today.

Can Hepatitis B Be Eliminated?

According to WHO, about 304 million people around the world are living with chronic hepatitis B or C, and most of them don't have access to the testing and treatment they need.

To aid future immunization, WHO has created a plan to eliminate viral hepatitis as a major public health problem by 2030. The goal is to dramatically reduce both new infections and deaths. However, this needs quick action without sustained action viral hepatitis is projected to cause millions of new infections, liver cancer cases, and deaths by 2030.