For many, the concept of Alzheimer's prevention is both encouraging and elusive. As anyone with Alzheimer’s disease knows, it is a condition that currently has no cure. And for those who have concerns about Alzheimer’s as they get older, knowing that there can be some form of prevention is promising.
Alzheimer's disease, a debilitating neurodegenerative condition, affects millions of people worldwide, and the numbers continue to rise. While there is currently no cure for Alzheimer's, there is growing evidence to suggest that certain lifestyle choices and habits can significantly reduce the risk of developing this devastating disease.
When it comes to Alzheimer's prevention there are several actionable steps you can take that recent research shows can help protect your cognitive health and reduce your risk.
Understanding Alzheimer's Prevention
Alzheimer's prevention refers to the proactive steps someone can take to lower the risk of developing this cognitive disorder. It is important to note that Alzheimer's disease is understood to be influenced by a combination of genetic, environmental, and lifestyle factors.
Yet, while genetics may play a role, lifestyle choices and environmental factors are within our control, and this makes them the focus of Alzheimer's prevention efforts.
Here are seven Alzheimer’s prevention actions and activities you should try to implement:
Maintain a Healthy Diet
A nutritious diet is one of the cornerstones of Alzheimer's prevention. Research suggests that a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. In particular, the Mediterranean diet, characterized by its emphasis on olive oil, nuts, fish, and fresh produce, has shown promise in reducing Alzheimer's risk. This diet is rich in antioxidants and anti-inflammatory compounds, which can protect brain cells from damage. Additionally, consider incorporating foods high in omega-3 fatty acids, such as fatty fish (salmon, trout, and mackerel), into your diet. These fatty acids have been associated with cognitive benefits.Stay Physically Active
Regular physical activity offers numerous health benefits, including reduced Alzheimer's risk. Exercise improves blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Strength training exercises that target major muscle groups should also be part of your fitness routine. These activities help maintain muscle mass, which is essential for overall health as you age.Challenge Your Brain
Mental stimulation is another critical aspect of Alzheimer's prevention. Engage in activities that challenge your brain, such as puzzles, crosswords, chess, or learning a new language. Continuous learning and cognitive engagement can help build cognitive reserve, which may delay the onset of Alzheimer's symptoms. Social interaction is equally important. Stay connected with friends and family, join clubs, or volunteer in your community. Meaningful social connections can enhance cognitive well-being and emotional health.Prioritize Quality Sleep
A good night's sleep is essential for brain health. During deep sleep, the brain cleanses itself of toxins and consolidates memories. Chronic sleep deprivation has been linked to an increased risk of cognitive decline and Alzheimer's disease. Establish a consistent sleep schedule and create a sleep-conducive environment. Limit exposure to screens before bedtime and avoid caffeine and heavy meals close to bedtime. If sleep problems persist, consult a healthcare professional.Manage Chronic Health Conditions
Conditions like diabetes, hypertension, and obesity can increase the risk of Alzheimer's disease. Managing these conditions through a combination of medication, lifestyle changes, and regular medical check-ups is crucial for Alzheimer's prevention. High blood pressure, in particular, has been associated with an increased risk of Alzheimer's. By controlling your blood pressure through diet, exercise, and medication, when necessary, you can potentially reduce your risk.Stay Mentally and Emotionally Healthy
Chronic stress, depression, and anxiety can take a toll on your brain health. Engage in stress-reduction techniques such as mindfulness meditation, deep breathing exercises, or yoga. Seek professional help if you are experiencing symptoms of depression or anxiety. Maintain a positive outlook on life and engage in activities that bring you joy and fulfillment. Emotional well-being is closely linked to cognitive health.Limit Alcohol and Avoid Smoking
Excessive alcohol consumption can damage brain cells and increase the risk of cognitive decline. If you drink alcohol, do so in moderation. In fact, according to one source, “Even moderate alcohol use—two drinks or less in a day for men and one drink or less in a day for women—can affect the brain and may accelerate Alzheimer’s disease progression, according to research funded by BrightFocus Foundation’s Alzheimer’s Disease Research program.”
Smoking, too, is a significant risk factor for Alzheimer's disease. The harmful chemicals in tobacco can lead to brain cell damage. If you smoke, seek support and resources to quit.
New Research Brings New Prospect for Alzheimer’s Prevention
Research into Alzheimer’s and other types of dementia is ongoing and robust. The results have been that new discoveries are being made at a relatively rabid pace. Among these are potential methods and practices that are quite promising for Alzheimer’s prevention.
Here are a few:
The Power of Volunteering
According to the Alzheimer’s Association,
“A new study reported at AAIC ( Alzheimer’s Association International Conference) 2023 found better memory cognition in older adults who volunteered. Volunteering may help protect the brain against dementia.”
The organization’s press release went on to note that volunteering may be important for better cognition in late life and could serve as a simple intervention in all older adults to protect against risk for Alzheimer’s disease and associated dementias.
New Drug Offers Hope
While not a cure, The Harvard Gazette and other publications have been reporting on the dramatic results seen with the use of lecanemab, a recent FDA approved drug. Trial results published in January 2023 showed that for the first time a drug has been able to slow the cognitive decline characteristic of the disease. Lecanemab is a monoclonal antibody that works by binding to a key protein linked to the malady, called amyloid-beta, and removing it from the body.
In addition, the AHEAD study is investigating the effects of lecanemab when administered earlier, in cognitively normal individuals who have elevated brain amyloid, to see whether there is a preventative benefit.
Risk Reduction Does Not End at Diagnosis
Alzheimer's prevention is an ongoing process that involves making informed choices about your lifestyle and health. By adopting a healthy diet, staying physically and mentally active, prioritizing sleep, managing chronic health conditions, and maintaining emotional well-being, you can reduce your risk of developing Alzheimer's disease.
And those with dementia can implement healthy lifestyle changes aimed at slowing the progression of the condition.
Remember that Alzheimer's prevention is a lifelong commitment. Start making positive changes today to protect your cognitive health for years to come. While there are no guarantees, these steps can enhance your overall well-being and potentially reduce your risk of this challenging condition.
Those suffering from Alzheimer’s disease, and their families, often face challenges in finding quality dementia care. We understand that finding the right senior care services in Sonoma County is an important decision for both you and your elder loved one.
And we also understand how important it is for you to do what is best in providing senior health care.
Interim HealthCare is a Positive Approach to Care® (PAC) Designated Organization and we are certified as PAC Competent. PAC is a highly renowned and specialized program developed by dementia specialist Teepa Snow that we provide to our staff.
At Interim HealthCare, we offer a wide variety of home care ranging from respite care to assisted living at home to Alzheimer's care, and much more. If you or someone you know are in need of elder dementia care or other in-home care services, contact us today.
To schedule your No-Obligation in-home evaluation, call our Santa Rosa office at (707) 545-4986.