Alzheimer’s is among the most dreaded diseases of aging. Cognitive decline, causing loss of memory and independence, has a devastating effect on Alzheimer’s patients and their families. While there has been limited success in treating Alzheimer’s disease, prevention of dementia is key to a long independent life.
Recent research which examined the diets of 2,148 older adults (age 65 and older) without dementia, showed that certain foods were linked to a decreased risk of developing Alzheimer’s, and others seemed to up the risk. With this new research in mind, let’s look at ten things you can do now to lower your Alzheimer’s risk.
Eat more fish and veggies
According to the study mentioned above, older adults who ate diets rich in salad dressing, nuts, fish, tomatoes, poultry, fruits and cruciferous and dark and green leafy vegetables, and avoided high-fat dairy, red meat, organ meat and butter reduced their risk of developing alzheimer’s disease. This combination of foods provides a good supply of omega-3 and 6 fatty acids, as well as vitamin E, B12 and folate – nutrients which have been linked to alzheimer’s prevention.
Drink more coffee.
A study by Florida Alzheimer’s Disease Research Center has shown that caffeine can reduce beta-amyloid plaques in the brain and improve memory in laboratory animals. This is interesting because it means that caffeine has the potential to not only prevent, but also reverse the symptoms of Alzheimers. A person would need to consume about 500mg of caffeine per day to get the same amount for their body weight as the mice in this study. Depending on how it is brewed, this is the amount of caffeine in 2-5 cups of coffee.
Eat less protein
Another study on how diet impacts the development of Alzheimer’s showed that mice predisposed to developing alzheimers that were fed a high protein, low carbohydrate diet had smaller brains. The cerebral cortex shrinks in Alzheimer’s disease, and the results of this research suggest that a diet high in protein could make neurons more vulnerable to the type of plaque that is characteristic of Alzheimer’s.
Lose weight
Being overweight in midlife increases the risk of developing dementia and Alzheimer’s disease as you age. This may be linked to the increased risk of diabetes and other medical problems linked to obesity. Maintaining a healthy adult weight will decrease your risk of many longterm medical conditions.
Put on some weight
Considering my previous statement, this recommendation probably sounds odd, but in the elderly, weight loss is actually associated with the development of dementia. It’s not known whether weight loss is a symptom of early dementia, or whether there is a common mechanism which links the two. It seems however, that carrying more weight later in life reduces your dementia risk.
Treat depression
A study has shown that depression greatly increases the risk that diabetics will develop dementia. Diabetics with depression were more likely to be overweight and lead sedentary lifestyles. It makes sense that being depressed could cause apathy and poor management of diabetes and other health issues that up the risk for Alzheimer’s.
Take a nap, or at least a rest
Napping and periods of wakeful rest help improve learning. Naps seem to empty your short term memory, allowing the brain to transfer information to longterm memory and clear “space” for learning new things. It’s possible that decreased sleep later in life impacts our ability to learn as we age, and researchers feel this information could provide some clues to the development of Alzheimer’s.
Find purpose in life
A study published in the March 2010 issue of Archives of General Psychiatry shows that having a greater purpose in life may reduce the risk of developing Alzheimer’s and mild cognitive impairment. Purpose in life was measured by the level of agreement with statements such as, “I feel good when I think of what I have done in the past and what I hope to do in the future”. Results showed that individuals with greater purpose had a lower risk of Alzheimer’s and slower rate of cognitive decline. This data is consistent with other studies linking psychological factors with the development of dementia.
Use your cell phone
Researchers looking at the effect of electromagnetic fields produced by cell phones on the brain found something surprising when they exposed mice that were genetically engineered to develop symptoms of Alzheimer’s disease to electromagnetic waves. They saw that mice who were exposed to electromagnetic waves were protected from developing Alzheimer’s, and those with Alzheimer’s showed improvement in their symptoms.
Protect your head
Closed head injuries can increase your risk for developing cognitive problems. By wearing a helmet and taking appropriate safety precautions when participating in activities like biking, skiing, climbing or motorcycle riding, you’ll reduce your risk of brain injuries that could lead to dementia.
There is still a lot we don’t know about Alzheimer’s and how it develops. However, it seems clear that healthy lifestyle choices and good mental health decreases the risk of diabetes, obesity, vascular disease and injury, and works to help prevent the development of Alzheimer’s disease and dementia.
______________________________________________________________
Related Articles:
- Caffeine May Reverse Memory Problems seen in Alzheimer’s
- Exercise and Mediterranean-type diet combined lower risk for Alzheimer’s
- Scientists develop a new, inexpensive way to predict Alzheimer’s
- Alzheimer’s Disease
- Reversing Alzheimer’s and Stroke
- Could Cold Sores Lead to Alzheimers?
______________________________________________________________
References:
- Arendash et al. Caffeine Reverses Cognitive Impairment and Decreases Brain Amyloid-β Levels in Aged Alzheimer’s Disease Mice. Journal of Alzheimer’s Disease, 2009;17(3).
- Arendash et al. Electromagnetic Field Treatment Protects Against and Reverses Cognitive Impairment in Alzheimer’s Disease Mice. Journal of Alzheimer’s Disease, 2010;19(1).
- Burns et al. Reduced Lean Mass in Early Alzheimer Disease and Its Association With Brain Atrophy. Arch Neurol. 2010;67(4):428-433. doi:10.1001/archneurol.2010.38
- Gu et al. Food Combination and Alzheimer Disease Risk: A Protective Diet. Arch Neurol. 2010;67(6). doi:10.1001/archneurol.2010.84
- Paddock. Napping Boosts Brain Power. Medical News Today. 24 Feb 2010. http://www.medicalnewstoday.com/articles/180304.php
- Pedrini et al. Dietary composition modulates brain mass and solubilizable Aβ levels in a mouse model of aggressive Alzheimer’s amyloid pathology. Molecular Neurodegeneration 2009; 4(40).
