Can you sidestep Alzheimer's disease?

Alzheimer's disease is the seventh leading cause of death in the US, affecting more than six million Americans. This devastating brain disorder slowly erodes memory, thinking skills, verbal communication, and even personality, while exacting a heavy emotional, physical, and economic toll on families.

Many factors shape your risk of developing Alzheimer's. Some, such as age, gender, and family history, are beyond your control. But others are not: as it turns out, the pillars of a healthy lifestyle, including exercise, weight management, and eating well, appear to lower Alzheimer's risk.

5 steps to lower Alzheimer's risk

There is no guaranteed way to prevent Alzheimer's, but these five steps may lower your risk and improve your overall health at the same time.

Maintain a healthy weight. If you need to shed pounds, trim calories and increase physical activity.

Check your waistline. A National Institutes of Health panel recommends waist measurements of no more than 35 inches for women and 40 inches for men. To measure accurately, wrap a tape measure around the narrowest part of your waist, usually at the level of your navel and lowest rib.

Eat mindfully. Emphasize colorful, vitamin-packed vegetables and fruits; whole grains; proteins such as fish, lean poultry, tofu, and beans and other legumes; and healthy fats. Cut back on empty calories from sweets, sodas, refined grains like white bread or white rice, unhealthy fats, fried and fast foods, and mindless snacking. Watch portion sizes too.

Exercise regularly. This simple habit does great things for your body. Regular activity helps control weight, blood pressure, blood sugar, and cholesterol. Moderate to vigorous aerobic exercise (walking, swimming, biking, rowing) also chips away at total and abdominal fat over time. Aim for 2 1/2 to 5 hours a week of brisk walking (at 4 mph), or half that time at a vigorous pace like jogging (at 6 mph).

Keep an eye on important health numbers. Beyond weight and waistline, ask your doctor whether your cholesterol, triglycerides, blood pressure, and blood sugar sit within healthy ranges. Exercise, weight loss if needed, and medication if necessary can keep these numbers on target.