Lower Risk of Alzheimer's and Dementia. With lifestyle.

Proven Strategies to Lower Your Risk of Alzheimer's and Dementia

Gita
June 12, 2024

Scientists say you can reduce your chances or even prevent both Alzheimer’s and dementia, regardless of genetics or having parents at risk for these conditions. Preventive measures should start at least nine years beforehand to be effective. Lifestyle changes are essential, though the extent of change needed varies from person to person. For some, the shift will be significant, while others might already be on the right path with their current habits.

10 causes that increase your risk of Alzheimer’s

Genetic Factors: Carrying two copies of the APOE4 gene, which increases the risk of developing Alzheimer’s at least tenfold.
Family History: Parents passing away from Alzheimer’s, indicating a hereditary predisposition to the disease.
Plaque Buildup: A buildup of amyloid plaques in the brain is a hallmark of Alzheimer’s. High levels of amyloid in the brain.
Vascular Damage: Vascular dementia, caused by atherosclerosis and other cardiovascular issues, can lead to brain damage and increase the risk of Alzheimer’s.
White Matter Lesions: White matter lesions, which occur when tiny blood vessels are starved of oxygen, contributing to cognitive decline.
High Homocysteine Levels: Elevated homocysteine, an amino acid, is a risk factor for brain atrophy and cognitive impairment, which can lead to Alzheimer’s.
Insufficient Omega-3 Levels: People with the APOE4 gene need higher levels of omega-3 fatty acids, which are crucial for brain health and preventing cognitive decline.
Poor Sleep Quality: Chronic poor sleep, due to jet lag, insomnia, and irregular sleep schedules, can hasten cognitive decline and increase the risk of Alzheimer’s.
Sedentary Lifestyle: Lack of physical activity and exercise contributes to weight gain and poor cardiovascular health, which can increase the risk of Alzheimer’s.
Unhealthy Diet: Consuming sugar, artificial sweeteners, alcohol, and ultra-processed foods can contribute to poor brain health and increase the risk of developing Alzheimer’s.

How to reduce the risk of getting Alzheimer’s

Lifestyle Changes: Adopting a healthy lifestyle, including a balanced diet, regular exercise, and stress management, can significantly reduce the risk of Alzheimer’s. These changes are vital, especially when started early.
Optimizing Sleep: Quality sleep is essential for cognitive health. Regular sleep schedules and proper sleep hygiene can help prevent cognitive decline associated with Alzheimer’s.
Dietary Adjustments: Following a plant-based diet, like the Mediterranean diet, and avoiding sugar, artificial sweeteners, and ultra-processed foods can improve brain health. These dietary changes help maintain overall health and reduce Alzheimer’s risk.
Exercise: Incorporating both strength training and aerobic exercises, such as brisk walking or cycling, can enhance brain function. Exercise boosts blood flow to the brain and helps maintain cognitive health.
Reducing Stress: Chronic stress can contribute to cognitive decline. Techniques like mindfulness, yoga, and other relaxation methods can mitigate stress and its negative impact on the brain.
Omega-3 Fatty Acids: Maintaining optimal levels of omega-3 fatty acids is crucial, especially for individuals with the APOE ε4 gene. Omega-3s support brain health and can reduce the risk of Alzheimer’s.
Blood Biomarkers: Monitoring blood biomarkers like amyloid and tau can help track Alzheimer’s progression. Regular testing can guide personalized interventions to reduce these biomarkers.
Supplements and Medications: Certain supplements, such as B complex vitamins for elevated homocysteine levels, can support brain health. Medications prescribed by healthcare professionals can also play a role in managing Alzheimer’s risk.
Genetic Risk Management: Even with a high genetic risk, lifestyle and medical interventions can diminish the likelihood of developing Alzheimer’s. Early and proactive measures are key.
Strength Training: Regular strength training helps maintain muscle mass, which is beneficial for overall health and cognitive function. It can also aid in weight management.
Aerobic Exercise: Aerobic activities like walking, jogging, and cycling improve cardiovascular health and brain function. They enhance oxygen and nutrient delivery to the brain.
Mental Stimulation: Engaging in mentally stimulating activities like reading, puzzles, and learning new skills can enhance cognitive reserve. Keeping the brain active is crucial for preventing decline.
Social Engagement: Maintaining social connections and engaging in social activities can support brain health. Interaction with others provides mental stimulation and emotional support.
Avoiding Harmful Substances: Limiting alcohol consumption and avoiding smoking and other harmful substances can protect brain health. These substances can accelerate cognitive decline and increase Alzheimer’s risk.
Regular Health Check-Ups: Routine medical check-ups help monitor and manage risk factors for Alzheimer’s, such as cardiovascular health and metabolic conditions. Early detection and management are crucial for prevention.

My experience

Exercise

Get your 10,000 steps everyday consistently. Opinions differ at the moment on how many steps to take in a day. My personal experience is 10,000 or more in a day keeps my waist in shape. The months that I do about 17,000 in a day I lose body fat. (which is great). I try to spread it throughout the day.

No time try VILPA. (Sudden bursts of high intensity exercises for 2-5 minutes 5-6 times a day. Walk when on the phone. Climb stairs instead of the elevator.

Waiting for kettle to boil. Jog in place. Food in microwave? Do some star jumps. Waiting in your car to pick up someone go for a brisk walk around the block. Find longer routes to walk to work. Get off one stop before and foot it to work. Park the car farthest when grocery shopping. Sneak high intensity exercises at every possible chance.

I do each one of the above to increase my steps.

Sleep

Get your 7-9 hours of deep sleep. Lack of sleep will increase the risk. Try to wind down with no devices before bedtime. Avoid caffeine and a heavy meal before bedtime. Keep the room cool and dark. Play some green noise. (forest rain in forest noise.)

Reduce stress

Reduce stress, anxiety, panic. Stress increases the risks. My personal experience is meditation reduces stress; I get good deep sleep. I am relaxed and ready to face daily challenges. Being mindful throughout the day helps as well. Sometimes if I am feeling overwhelmed, I do some gratitude journaling. I find visualising for a great future destresses me. (I do guided walking meditations almost every day. It helps me to embody the grateful joyous emotions for a bright future.) it is two birds with one stone 😊. (Exercise and meditation.)

Diet

Science says the best diet to reduce the risks for Alzheimer’s is the mediterranean Plenty of fresh vegetables and fruits whole grains, fish and lean protein in moderate amount.
Second best is the DASH diet – The DASH diet emphasizes fruits, vegetables, whole grains, lean proteinand low-fat dairy. This eating pattern limits foods with added sugar and those high in saturated fat – such as fatty meats, full-fat dairy foods and tropical oils. Most importantly, the DASH diet caps sodium at 2,300 milligrams daily, which followers will often lower to about 1,500 milligrams.
Third best is a Vegan diet. Following a vegan diet means you’ll consume grains, vegetables, fruits, legumes, nuts and seeds. People who follow a vegan diet get their daily nutrients from plant-based foodsinstead of consuming any animal products, like meat, dairy products and eggs.

As a lifelong lacto vegetarian, I went plant based nine months ago. It was not a big deal as I had to just give up dairy. I feel very energetic and lost about 10 pounds. In my experience experiment with the foods. Try out a wide variety of recipes. Also up the herbs and spices to make it tasty for adherence. Eat different kinds of legumes, quinoa edamame for protein and whole grains. Eat a cup and a half of vegetable at every meal. ( including breakfast. Stuff your savory pancake with veggies. Pack veggies into your morning savory muffins) throw some spinach and kale into your smoothie. Try to sneak in vegetables at every opportunity.

Embrace the cold

Maintain a cool bedroom to ensure better sleep. Take cold showers or try open water swimming. Consider a cold plunge in an ice bath. Interestingly, swimmers who engaged in open water swimming, even during winter, showed no signs of Alzheimer’s or dementia. Personally, I start with a few minutes of warm water and then switch to the coldest setting for better results.

Resistance training

If I cannot hit the gym for resistance training I do squats, lunges and plank at home. I aim for 30 squats and at least 20 lunges.

Stress reduction

Meditation, Mindfulness, gratitude journalling all help in reducing stress. Try mindful walking also called Forest Bathing to bring down stress levels.

I find meditation and breath work twice a day energises and helps me destress. It also helps me focus better on tasks.

Adopting these lifestyle changes, in exercise, diet sleep and reducing stress could significantly reduce your risk of Alzheimer’s and dementia. While genetics play a role, proactive measures can make a meaningful difference. Embrace these habits early on for the best chance at maintaining cognitive health well into your later years.

Reference links

Johns Hopkins Medicine – This resource provides a detailed overview of how lifestyle changes, particularly in vascular health, can reduce the risk of dementia. It highlights the importance of controlling high blood pressure, managing diabetes, quitting smoking, maintaining a healthy weight, and staying physically active as key preventive measures. Johns Hopkins Medicine on Dementia Prevention
Centers for Disease Control and Prevention (CDC) – The CDC outlines several actionable steps to reduce the risk of Alzheimer’s, including managing high blood pressure, blood sugar, maintaining a healthy weight, being physically active, quitting smoking, and moderating alcohol consumption. The CDC also emphasizes the importance of sleep and managing hearing loss. CDC’s Tips on Reducing Alzheimer’s Risk
Mayo Clinic – According to the Mayo Clinic, there are no proven strategies to completely prevent Alzheimer’s, but adopting healthy lifestyle habits like the Mediterranean diet, regular physical and social activity, and avoiding smoking can help reduce the risk. The resource also discusses controlling vascular risk factors as crucial preventive measures. Mayo Clinic on Alzheimer’s Prevention

These sources provide a comprehensive look at how lifestyle choices can impact the risk of developing Alzheimer’s and dementia, emphasizing preventive measures that can be taken early on.