Bridging the Gap - Health Equity for all

Alzheimer's Prevention: Is it Possible?

<blockquote> <h3>Fast Facts</h3> <ul> <li>According to the Alzheimer’s Association, about 6.7 million Americans over the age of 65 are living with the disease — and sadly, that’s a number that’s expected to grow to 12.7 million by 2050.</li> <li>Almost two-thirds of Americans with Alzheimer’s are women.</li> <li>Damage to the brain caused by Alzheimer’s actually starts years — sometimes, even decades — before any outward symptoms begin to develop.</li> <li>While risk factors such as age, genetics, sex, race, family history, and overall health all play a major role in determining a person’s risk of Alzheimer’s, 12 modifiable risk factors have been identified.</li> </ul> </blockquote> The mere mention of Alzheimer’s disease sends shivers down people’s spines. It’s a disease that strikes fear into the hearts of millions, and for good reason. It’s a disease that silently erases cherished memories, leaving a void that no current treatment can fill. Eventually, as the disease progresses, it robs people of their past, abilities, and ultimately, their independence. The scarier part about Alzheimer’s disease is that it progresses slowly over a course of several years to decades. In fact, according to the Centers for Disease Control and Prevention (CDC), damage to the brain caused by Alzheimer’s actually starts years before any outward symptoms begin to develop. When the disease does finally present itself, one of the first warning signs is memory problems that may include getting lost in familiar places, repeating questions over and over, or misplacing objects. While Alzheimer’s disease is thought to be caused by build-up of two key proteins — amyloid-beta (â) and tau — in the brain, which makes it difficult for brain cells to function properly, scientists are still not entirely sure if that’s the exact cause. A consequence of not knowing is that there are still no effective treatments available for Alzheimer’s. What we do know is that, while Alzheimer’s is a growing threat to our aging population, it isn’t a normal part of aging. Certain risk factors –age, genetics, family history, sex, and overall health –play a major role in determining a person’s risk of Alzheimer’s. But, multiple studies have concluded that modifiable risk factors likely play a significant role in many cases of Alzheimer’s too. In fact, a report by the Lancet Commission outlines 12 modifiable risk factors, which together account for 40% of Alzheimer’s cases worldwide. Meaning that some people have the potential to reduce their risk of cognitive decline, and perhaps Alzheimer’s, through simple, healthful behavior changes. Read on to learn the 10 things you can do to help lower your risk of Alzheimer’s disease. <h2>Your Alzheimer’s risk is beyond your control — or is it?</h2> Unfortunately, you can’t stop aging, you can’t choose your genes, you can’t choose your biological sex, and you can’t change your race and ethnicity. And these, unfortunately, are the greatest known risk factors for Alzheimer’s disease — and other related dementias, for that matter. While it’s true that there are risk factors that greatly increases your risk of Alzheimer’s disease, there are other modifiable risk factors that also likely play a significant role in your risk for the disease. This means you have the potential to reduce your risk of developing Alzheimer’s by adopting simple, healthy lifestyle behaviors — which puts the power to potentially lower your risk of Alzheimer’s disease in your hands. With that said, however, it’s important to note that while certain healthy lifestyle changes have been associated with a reduced risk of Alzheimer’s, they have not been directly shown to cause the reduced risk. There’s certainly a correlation between adopting a healthy lifestyle and the reduced risk of Alzheimer’s, but so far nothing has been proven to conclusively prevent the disease. And so, some people may still develop Alzheimer’s disease even though they work diligently to live an active and healthy life. Despite that, research shows that there are some lifestyle changes you can make now to help lower your risk of developing Alzheimer’s disease. <figure><img src="https://cdn.storymd.com/optimized/kAv6L6FeA1/original.jpg" alt width="967" height="470" /> <figcaption>A Healthier Outlook Source: TheVisualMD</figcaption> </figure> <h2>10 things you can do to reduce your risk of Alzheimer's</h2> Here are 10 things you can do to reduce your risk of Alzheimer’s disease and preserve your mind and memory: <h3>1. Train your brain — every day</h3> Yup, much like training your body at the gym to become stronger, turns out you can also train your brain to defend against Alzheimer's disease. Imagine your brain as a muscle, and brain training as its workout regimen. By engaging in mental exercises that challenge and sharpen memory, problem-solving, and critical thinking, you're essentially pumping iron for your mind. Brain training exercises your brain's neural networks, enhancing their efficiency and adaptability. Just as physical exercise strengthens your body, mental workouts fortify your cognitive reserve. Cognitive reserve sounds fancy, but it’s quite simple — it refers to your brain's remarkable ability to adapt, reorganize, and build a reservoir of cognitive strength throughout life. Think of it as a cognitive ‘savings account,’ built over the years through mental challenges, lifelong learning, and mention stimulation. Regular brain training has been shown to reduce the risk of cognitive decline and delay the onset of Alzheimer's symptoms for those who may have a higher predisposition to develop the disease. And these brain-boosting activities come in various forms, from puzzles, memory games, and learning new skills to learning a new language or musical instrument. Each challenge sharpens different facets of your cognitive abilities, building a versatile defense against cognitive decline. When you learn new things or when you are intellectually challenged, your brain constantly rewires itself to maintain neural connections and cognitive function. However, it's important to keep a balanced perspective. While brain training shows promise in enhancing cognitive reserve and potentially staving off the early stages of Alzheimer's, it’s not an ironclad guarantee against the disease. And the effectiveness of brain training can vary from person to person. So, while you hit the gym to keep your body in shape, remember to give your brain a workout too. Instead of binging another series on Netflix, listen to an educational podcast, put together a puzzle, learn to play the piano, or join a book club. A little “mindless” entertainment is fine, but spending your day watching TV is a bad habit that won’t age well. <h3>2. Manage blood sugar</h3> Studies have shown that high blood sugar can have detrimental effects on the brain. It turns out that high blood sugar leads to a cascade of events that contribute to the development and progression of Alzheimer's disease. In fact, the link between high blood sugar and Alzheimer’s is so strong that Alzheimer’s disease has been nicknamed ‘type 3 diabetes.’ One of the key factors in this connection is insulin resistance. In people with high blood sugar, cells in their body become less responsive to insulin — a hormone crucial for regulating blood sugar levels. The brain is not immune to this insulin resistance. When the brain becomes insulin resistant, it hampers its ability to use glucose for energy efficiently. This energy deficiency can impair cognitive function and increase the risk of Alzheimer's. Additionally, high blood sugar is linked to chronic inflammation and oxidative stress. These processes can damage brain cells and lead to a build-up of, yes, amyloid plaques — a hallmark of Alzheimer’s disease — which interferes with brain cell-to-cell communication. But not only that, high blood sugar can disrupt blood vessel function, impairing blood flow to the brain. Reduced blood flow deprives brain cells of oxygen and nutrients, further worsening cognitive decline. So, the message is clear, to defend against Alzheimer's disease, diligently manage your blood sugar levels. This can be done very effectively by adopting a healthy lifestyle, but, when necessary, medication will help too. By doing so, not only are you preventing diabetes but you’re also protecting your memories and your brain. <h3>3. Control high blood pressure</h3> High blood pressure and Alzheimer's disease may seem unrelated, but recent research has shown a strong connection between the two. Studies have shown that people with high blood pressure in midlife are significantly more susceptible to developing Alzheimer's disease later in life. The exact mechanism isn’t clear, but it’s believed to involve the damaging effects of high blood pressure on blood vessels in the brain. High blood pressure, also known as hypertension, causes relentless pressure on blood vessels throughout the body, including those delicate ones in the brain. Over time, this constant strain can lead to structural changes in the blood vessels, making them less flexible and more prone to damage. One of the key consequences of these changes is reduced blood flow to vital areas of the brain. This diminished blood flow deprives brain cells of the oxygen and nutrients they need to function properly and optimally. But that’s not all, it also contributes to the build-up of, you guessed it, amyloid plaques. On top of that, high blood pressure can cause microvascular damage — meaning tiny tears in the blood vessel walls. These tears can trigger inflammation, leading to a release of pro-inflammatory proteins that can harm brain cells and disrupt neural networks. So, what’s considered high blood pressure, you ask? Well, a blood pressure reading below 120/80 mm Hg is within the normal range, according to the American Heart Association. Meaning that a systolic blood pressure (which measures the pressure in arteries when your heart beats) of 130 mmHg or lower is enough to delay or prevent Alzheimer’s-related symptoms. What do you do if you have high blood pressure? Treat it! It can be achieved with medication or better yet, by making healthy lifestyle changes, such as exercising, eating a low-sodium diet, and quitting smoking. Not only will managing your blood pressure potentially reduce your risk of cognitive decline and protect their brain health, but it will also benefit your heart health. <figure><img src="https://cdn.storymd.com/optimized/Ro6yNEUXAx/thumbnail.jpg" alt /> <figcaption>Monitoring Your Blood Pressure At Home Source: TheVisualMD</figcaption> </figure> <h3>4. Feed your brain</h3> You might not get to choose your genes or biological sex, but what you put in your mouth is largely under your control. The foods you eat can either feed or fight your risk for Alzheimer’s disease. Enter “brain foods” such as: <ul> <li>Fatty fish that are swimming with omega-3 fatty acids, particularly docosahexaenoic acid (DHA), like salmon, mackerel, and trout. Omega-3 fatty acids have been shown to be integral to maintaining the structural integrity of brain cell membranes. They also have anti-inflammatory effects, which can safeguard against brain inflammation, which some studies have shown to be a potential precursor to Alzheimer’s disease. </li> <li>Berries like blueberries, strawberries, and raspberries. These little bursts of sweetness are brimming with antioxidants that fight oxidative stress and inflammation, which help preserve brain function and prevent premature aging of brain cells. </li> <li>Leafy greens, such as spinach, kale, and collard greens, are rich in vitamin K, which has been linked to better cognitive performance. Vitamin K has also been found to contribute to the formation of myelin, a substance that insulates and protects nerve fibers. These greens also contain folate, which helps break down homocysteine — an amino acid. Elevated levels of this amino acid have been associated with an increased risk of Alzheimer’s disease.</li> <li>Nuts, like almonds, walnuts, hazelnuts, and Brazilian nuts, are a good source of vitamin E, which has been touted for its potential to stave off cognitive decline. Vitamin E acts as an antioxidant, guarding against oxidative stress that can harm brain cells. It also helps improve blood flow, ensuring that the brain receives an ample supply of oxygen and nutrients. </li> <li>Turmeric — a vibrant yellow spice that contains an active compound called curcumin — is known for its potent anti-inflammatory and antioxidant properties. Some studies suggest that curcumin may break down and clear the brain of amyloid plaques.</li> <li>Olive oil is a healthy fat rich in monosaturated fats that contribute to healthy blood vessels — even those in the brain, which is key to ensuring that the brain receives an adequate blood supply. Olive oil is also a staple of the Mediterranean diet, which multiple studies have shown to have the potential to reduce the risk of Alzheimer’s disease. The antioxidants in olive oil may also play a role in protecting brain cells from the damage caused by oxidative stress.</li> <li>Red wine, in moderation, has been associated with a reduced risk of cognitive decline. Red wine contains resveratrol — an antioxidant that may enhance blood flow to the brain and promote neuroplasticity, the brain’s ability to adapt and learn. It also promotes better blood flow throughout the brain and body.</li> <li>Dark chocolate has been shown to be a brain-boosting treat! High-quality dark chocolate with a high cocoa content is jammed packed with flavonoids, which have been linked to improved memory and cognitive function. </li> </ul> Incorporating these brain-boosting foods into your diet isn’t just about fighting Alzheimer’s disease — it’s also about nurturing your brain’s well-being throughout your life. With that said, however, it’s important to note that diet alone isn’t a silver bullet, and that no single food item has the power to single-handedly lower your risk of Alzheimer’s disease. Rather, it’s making the choice to eat more of these foods and less processed foods that may offer protection. So, the next time your tummy is rumbling, ditch the potato chips and reach for some berries, nuts, or a leafy green salad. Your brain — and body — will surely thank you! <h3>5. Move your body — everyday </h3> Breaking a sweat can do more than keep your body fit, it can also help keep your mind sharp. How, you ask? Well, the brain is home to millions — if not billions — of nerve cells called neurons. These neurons communicate with one another through complex networks, forming the foundation of your thoughts, memories, and overall cognitive function. So, where does exercise come into this picture? When you engage in physical activity, whether it's a brisk walk, a jog, or a vigorous strength training workout, several remarkable things happen inside your brain. These changes not only benefit your mood and overall well-being but also serve as a line of defense against Alzheimer's disease. Exercise has a direct impact on the brain's structure and function. It stimulates the release of chemicals like brain-derived neurotrophic factor (BDNF), often referred to as "fertilizer for the brain." BDNF encourages the growth and maintenance of neurons, fostering the formation of new connections between them, which is crucial for learning and memory. <figure><img src="https://cdn.storymd.com/optimized/7og55pCjqx/original.jpg" alt width="1096" height="298" /> <figcaption>Exercise Changes Brain Chemistry Source: TheVisualMD</figcaption> </figure> Additionally, exercise enhances blood flow to the brain, ensuring that it receives a steady supply of oxygen and essential nutrients. This increased circulation supports the brain's ability to repair and regenerate, potentially counteracting the damage caused by amyloid plaques and tau tangles. On top of that, exercise also seems to reduce inflammation. Chronic inflammation in the brain can lead to the destruction of neurons and the disruption of neuronal networks. By dampening this inflammatory response, exercise may provide a protective shield for the brain. But there's more to this story. Exercise doesn't just address the physical aspects of your Alzheimer's risk, it also tackles the psychological and cognitive parts too by: <ul> <li>Reducing stress. Chronic stress not only takes a toll on your mental health but also contributes to brain cell damage. Regular exercise helps you keep your stress in check, which helps make your brain more resilient.</li> <li>Improving sleep. Quality sleep is essential for cognitive function. Exercise has been shown to improve sleep patterns, promoting the kind of restorative rest that your brain craves.</li> <li>Boosting mood. Alzheimer's often coexists with mood disorders like depression and anxiety. Exercise releases endorphins, those feel-good chemicals that can lift your mood and reduce symptoms of depression. A happier brain is a healthier one.</li> <li>Building cognitive reserve. Engaging in mentally stimulating activities alongside physical exercise can build what's known as cognitive reserve. This reserve acts as a buffer against cognitive decline, potentially delaying the onset of Alzheimer's symptoms.</li> </ul> So, how often and how intense should your exercise sessions be to help prevent Alzheimer’s disease? Well, according to the CDC and the Alzheimer’s Association, any physical activity that gets your heart rate up, such as a brisk walking, jogging, swimming, or cycling is the goal. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise. Don't forget to include strength training, balance, and flexibility exercises in your regimen too, like weightlifting, yoga, and stretching. A couple of things to keep in mind: consistency is key to reaping the brain-boosting benefits of exercise and it's never too late to start incorporating exercise into your life — whether you're in your 20s or your 70s. Start now and make it a habit, and your brain will thank you in the long run. So, lace up those sneakers, and take that first step towards a sharper, healthier mind! <h3>6. Sleep well</h3> It doesn’t get easier than sleeping as a way to prevent Alzheimer’s. But hold on, it’ not just any sleep. Rather, it’s good quality sleep where your brain cycles through all the stages of non-rapid eye movement (NREM) and rapid eye movement (REM) for a good length of time — between 7 to 9 hours per night — that may help protect your brain from Alzheimer’s disease. You may be wondering, “how on earth can sleep possibly reduce the risk of Alzheimer's?" Well, you may think of sleep as passive resting, but while you sleep, your brain is incredibly active, working diligently to keep itself healthy. One of the most important things your brain does while you sleep is engage its cleansing mechanism — known as the glymphatic system. This cleansing mechanism flushes away waste products your brain has accumulated throughout your day, including harmful amyloid-â proteins. This nightly cleansing process is crucial for brain health because, as you know, if amyloid-â protein isn't effectively cleared away, it can build-up and form sticky plaques that interfere with neuronal communication. Over time, these amyloid plaques can lead to the neuronal damage. Sleep also plays a pivotal role in memory consolidation. While you dream, your brain sifts through the day's experiences, storing essential information and discarding the trivial things. Dreaming also allows your brain to engage in problem-solving and creative activities, making connections that you may not have made while awake. Lack of adequate sleep, on the other hand, can impair cognitive function, weaken decision-making, cause mood swings, and increase your risk of mental health issues. More than that, chronic sleep deprivation has been linked to Alzheimer's disease. So, tuck yourself in, close your eyes, and let your brain do its invaluable work. Because remember, when you crawl under the covers, you're not just sleeping, you're also helping your brain keep Alzheimer’s away. <h3>7. Treat depression </h3> It turns out that there’s a surprising connection between depression and Alzheimer's disease. While these two conditions may seem unrelated, recent research suggests that effectively treating depression could be a powerful strategy for lowering your Alzheimer's risk. So, how does this connection work? Well, depression isn't just about feeling blue, it also takes a toll on your brain's structural integrity. It can speed up brain aging, making it more vulnerable to Alzheimer's. The constant stress and inflammation that comes with depression can lead to cellular damage and neuroinflammation — both of which are observed in the early stages of Alzheimer's. But more than that, depression has the potential to shrink the hippocampus, a region vital for memory and emotion regulation. This shrinking is also a hallmark of early Alzheimer's. The good news is that depression is a highly treatable condition with either antidepressants or therapy. Talk therapy doesn't just lift your spirits, it can also act like a workout for your brain. As you talk through your emotions, feelings, and stressors, it can help strengthen cognitive resilience. Then there are antidepressant medications such as selective serotonin reuptake inhibitors (SSRIs), which can either be used on their own or along with therapy. Not only do they help reduce depression, but they might also help reduce inflammation in your brain, potentially warding off Alzheimer's. But that's not all. Treating depression often encourages a lifestyle change. Think about it — if you’re in a happy mood, you’re more willing to get out of the house, have a social night out with friends, engage in regular exercise, and adopt better eating habits. So, treating depression isn't just about lifting your spirits, it's also a powerful defense strategy against Alzheimer's disease. It's a win-win for your mood and your brain's health! <h3>8. Stay social </h3> Yup, staying social isn't just good for the soul, it's also a key player in keeping the brain healthy. In fact, research has uncovered a strong link between social interaction and a reduced risk of Alzheimer's disease. When you stay socially active, your brain undergoes a workout of sorts. Conversations, debates, and even small talk all demand cognitive effort that stimulate cognitive functions, keeping your mental gears well-oiled and sharp. But it's not just about keeping the brain busy. Social interactions can have a protective effect on the brain. They stimulate the formation of new neural connections, known as synapses, which can act as a buffer against Alzheimer's. These connections essentially create a cognitive reserve that can help compensate for any damage to brain cells. More than that, a rich social life can help reduce and manage stress and depression, both of which are risk factors for Alzheimer’s disease. The emotional support, camaraderie, shared experiences, and sense of belonging that come from social connections act as a protective shield for your mental well-being. So, if you've been looking for another reason to have a social night out with your friends, remember that you’re not just enjoying life, you’re also helping your brain keep Alzheimer's at bay. From meaningful conversations to gatherings with friends, every social interaction could be an investment in your long-term brain health. <h3>9. Protect your head</h3> You might not realize it, but protecting your head might can be a powerful defense against Alzheimer's disease. Because the link between head injuries and Alzheimer's risk is a puzzle piece that's starting to fit. Head injuries, even those that seem minor, can set off a chain reaction in your brain. They can trigger the build-up of amyloid plaques and tau tangles, which can gunk up your brain and cause damage — and even death of brain cells. It's not just about those dramatic accidents either. Even the subtle, repetitive bumps, common in contact sports or from falls, can stack the deck against your brain's well-being over time. Now, here's the good news, you can prevent head injuries through prevention. Wearing a helmet while cycling, fastening your seatbelt in the car, and strapping on protective gear during sports all contribute to lowering your head injury risk. <figure><img src="https://cdn.storymd.com/optimized/RdaR45SXql/original.jpg" alt width="650" height="433" /> <figcaption>Bike crash - road traffic accident Source: Alextredz/Wikimedia</figcaption> </figure> Remember, defending your head isn't just about avoiding bumps and bruises, it's a strategic move to help reduce your risk of Alzheimer's disease. Your brain will thank you for it! <h3>10. Protect your hearing </h3> You might not think hearing loss could be connected to Alzheimer’s disease, but it turns out, it’s another piece of the Alzheimer’s puzzle. Studies have found that preserving your hearing could play a role in staving off the disease. Hearing loss isn't just about missing out on conversations, it can lead to a cascade of brain changes. When you struggle to hear, your brain must work harder to process what’s coming in and decipher sounds, which then diverts your brain’s energy and resources away from forming memory and other cognitive functions. But here's the kicker — it's not just about the hearing itself. Hearing loss can lead to social isolation, and loneliness has been linked to Alzheimer's disease. So, what do you do? Start taking steps to prevent and address hearing loss now. Hearing aids, for example, can not only boost your hearing but also keep your brain active and engaged in conversations, which effectively helps lighten the cognitive load on your brain. Protecting your hearing isn’t just about being able to watch a movie or have a conversation without asking, “what did he say?” It's a proactive move to help lower your risk of developing Alzheimer’s disease. It's an investment in your brain's well-being and your overall quality of life. So, keep those ears sharp and your brain sharper! <h2>The takeaway </h2> Does Alzheimer's prevention truly exist? The answer is complex, but the truth is, there’s no guarantees when it comes to completely preventing the disease. There is, however, a mountain of evidence supporting the idea that certain lifestyle choices and early detection can significantly reduce your risk of Alzheimer's. Prevention doesn’t mean that you can ward it off completely, but rather, that there are ways you can take control of your brain health to help reduce your chances of developing Alzheimer’s disease. <h2>More on Alzheimer's Disease</h2><ul><li><a href="https://soulivity.storymd.com/journal/wzzxak9ilw-dementia-prevention" target="_blank">How to Reduce Your Risk of Alzheimer's and Related Dementias</a></li><li><a href="https://soulivity.storymd.com/journal/qjo8do91nm-alzheimer-s-disease" target="_blank">Alzheimer's Disease: Risk Factors, Treatment, Prevention</a></li><li><a href="https://soulivity.storymd.com/journal/xjnpdvv0rm-healthy-brain-aging" target="_blank">Healthy Brain Aging</a></li></ul>

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