How To Prevent Alzheimer's Disease: Tips And Techniques
On average, people are living much longer than they could in the past. Increasing life spans are due in part to modern technology and improved medical care. However, even though medical interventions can extend people's lives, they cannot always prevent or cure the disorders and diseases associated with aging.
Alzheimer's disease is one such condition that many people develop later in life. Learning how to prevent Alzheimer’s is not a matter of surefire actions, but of implementing healthy lifestyle choices that can positively impact potentially modifiable risk factors, as well as maintain brain health. If you’d like to stay healthy and reduce your chances of developing Alzheimer's and other related cognitive disorders, consider implementing some of the below tips and techniques into your life.
Brain health: Symptoms of Alzheimer’s disease
Alzheimer's disease is marked by symptoms that progressively worsen over time. As the brain physically deteriorates, cognitive functioning declines. This decline occurs as a result of neurofibrillary tangles and amyloid plaques that continually develop inside an aging brain.
Typically, people with Alzheimer’s disease first experience difficulties with their memory. They may have a hard time selecting words and lose some ability to speak fluently. Over time, the symptoms increase and become more severe. There are treatments to slow the progression of some Alzheimer’s symptoms, but there is no known cure for this condition. Eventually, people with Alzheimer's may lose their ability to care for themselves independently.
How to prevent Alzheimer's disease by alleviating risk factors
Current research has not found any specific underlying causes for the brain changes that occur in people living with Alzheimer's. Genetics, particularly certain mutations, and environmental factors both appear to contribute to the development of Alzheimer's disease.
It also appears there is no surefire way to avoid the development of Alzheimer’s.
Risk factors of dementia and how to prevent Alzheimer’s disease
While there is no definitive solution to preventing this condition, there are steps you can take to reduce your risk, delay the onset of symptoms, or slow the progression of the disease. Alzheimer's prevention relies mainly on lifestyle factors and healthy habits.
Tip No. 1: Exercise and stay active to lower blood pressure
Research has shown that having an active lifestyle and maintaining that lifestyle into one’s senior years can help maintain overall health. Regular exercise prevents health problems such as high blood pressure, high cholesterol, and cardiovascular disease.
Researchers are still examining the extent of the connection between vascular health and the buildup of beta-amyloid plaques in the brain that result in symptoms of Alzheimer’s. However, studies have indicated that poor cardiovascular health can lead to an increased risk of Alzheimer's disease, and clinical trials on the use of statins and blood pressure medications to slow the progression of Alzheimer’s are being conducted. Another form of dementia separate from Alzheimer’s disease, vascular dementia, is directly caused by poor blood flow to the brain, so there is a clear link between vascular health and brain health.
Physical activity can help improve cardiovascular health as well as overall physical health. Research suggests that physical activity that increases blood and oxygen flow seems particularly beneficial for the prevention of Alzheimer's because it may help maintain brain cells. Of course, physical exercise also prevents other health conditions, which can then further reduce the risk of Alzheimer's. Staying active also seems to help maintain cognitive functioning in older adults.
Tip No. 2: Eat a nourishing diet for good health
Given that research has shown a link between high cholesterol, high blood pressure and Alzheimer's disease, it is also important to eat a nourishing diet. By controlling blood sugars, you can guard against heart disease and improve vascular health, which is linked to brain health.
One approach that has been particularly recommended for the potential prevention of Alzheimer’s is the Mediterranean diet. The Mediterranean diet incorporates fresh fruits and vegetables, nuts, legumes, whole grains, olive oil, fish, poultry, eggs, and dairy, while limiting the intake of red meat. Research has shown that this dietary approach does seem to help slow the progression of Alzheimer's symptoms.
Another option is the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is considered heart-healthy eating. Like the Mediterranean diet, the DASH diet emphasizes fruits and vegetables. Whole grains, beans, seeds, nuts, fish, and poultry are also included. Additionally, the DASH diet involves limiting the intake of sugars, saturated fats, fats, dairy products, and red meats. The DASH diet has proven health benefits, especially related to heart health, which research indicates also helps maintain a healthy brain.
Tip No. 3: Sleep on a regular schedule
The brain needs sleep for many different functions. While you are sleeping, your brain encodes information from short- to long-term memory. Inadequate sleep can cause memory impairment and other cognitive symptoms for anyone, not just older individuals. Consistently irregular or limited sleep may cause lifelong physical or mental health problems. When cognitive symptoms are apparent, sleep becomes even more important.
Research suggests that sleep is particularly imperative for Alzheimer's prevention. Studies have found that adequate sleep is necessary to clear amyloid from the brain, which may help to prevent amyloid plaques. Seven to eight hours of sleep per night is recommended for most people.
Tip No. 4: Stop smoking
People who smoke have a higher risk of developing Alzheimer's compared to those who never smoke. If you smoke, consider stopping, as smoking cessation can have many positive impacts on your health. Quitting smoking can reduce the risks of developing not only Alzheimer’s and related dementias but lung disease and cardiovascular disease as well.
Tip No. 5: Prevent head trauma
Research has shown strong links between head trauma and the risk of developing Alzheimer's disease later in life. The risk is further increased if the head injury was associated with a loss of consciousness. Reduce your risk of Alzheimer's by preventing falls and defending your head. Wear a seat belt in the car and wear a helmet while riding a bike or participating in any sports activities.
Tip No. 6: Keep your mind active
Research has shown that keeping the mind active can help preserve cognitive function during aging, possibly preventing disorders such as dementia and Alzheimer's disease. There are many ways to keep the mind active and maintain or build connections between nerve cells. Research suggests that one of the most effective forms of mental stimulation is learning new information, which could be done through reading and other activities.
Tip No. 7: Stay socially connected
Just as continual physical and mental activity helps to maintain cognitive functioning in older adulthood, so can social activity. It can sometimes be challenging for seniors to remain socially connected as they retire from their jobs, children leave home, and loved ones pass away. Still, it’s important for older adults to remain connected to family and friends. Seniors can stay socially active by picking up new hobbies and volunteering. These activities can also help them feel fulfilled and give their life a continual sense of meaning and purpose. In contrast, not being active can make older adults feel alone or that they are stagnating.
Tip No. 8: Receive regular medical care
Receiving regular medical care is important for the maintenance of your physical and mental health and the prevention of various medical problems. Certain health conditions can increase the likelihood of developing Alzheimer's. Even something like hearing loss can contribute to a higher risk of cognitive impairment over time.
Tip No. 9: Manage stress and anxiety
Research shows that stress, especially when it is chronic or persistent, can lead to changes in the brain. Those changes can reduce nerve cell growth and increase the risk of Alzheimer's disease. Stress management is scientifically shown to reduce this risk. You can manage stress with breathing techniques and relaxation activities, among other methods.
Online therapy with BetterHelp
Another way to optimize a healthy lifestyle is by tending to your mental and emotional well-being. To this end, many people seek out therapeutic support, which can be particularly helpful for coping with the changes associated with aging. You can have therapy online through BetterHelp and be matched with a licensed counselor.
Trained therapists can help improve the quality of life for seniors living with Alzheimer’s as well as people caring for them. Since Alzheimer’s can drastically impact a person’s daily life, finding the time to go to therapy may be difficult. Online counseling may be a more reachable way to receive care, as you can attend appointments from the comfort of your home. You can connect with your therapist in a way that feels comfortable to you, whether it’s through a phone call, video chat, or in-app messaging feature.
The efficacy of online therapy
Online therapy has grown in popularity as it becomes more readily available. Many people are turning to online mental health care because of its convenience and ease of availability. Additionally, research supports the efficacy of online therapy. One study examined a telehealth intervention for caregivers of dementia patients. Results showed that participants experienced “significantly lower” rates of depression after engaging in online therapy and that their risk of mental health impairment was also reduced. Telehealth may be a viable alternative to traditional face-to-face therapy for those seeking mental health support.
Takeaway
Aging naturally leads to changes in memory and cognitive functioning. When those changes are severe and negatively impact daily life, it could indicate a condition such as Alzheimer's disease. Despite ongoing clinical trials, there is no current cure for this chronic disease. However, by taking preventative measures, memory loss and cognitive decline can be significantly slowed down, and you can potentially avoid other harmful medical issues. Confiding in an online therapist may help you cope with a recent diagnosis or guide you in making healthy lifestyle choices that lower your risk of developing dementia as you age.
How can you reduce your risk of Alzheimer's disease?
Some risk factors for Alzheimer’s disease—like genetics—cannot be changed. But the Centers for Disease Control and Prevention (CDC) has identified several actionable things you can do to reduce your dementia risk, including:
- Stop smoking
- Increase physical activity
- Eat a healthy diet
- Limit alcohol consumption
- Go to the doctor regularly
- Treat high blood pressure and high blood sugar
- Prevent hearing loss, when possible, and correct hearing loss with hearing aids
- Get enough sleep
While incorporating all of these healthy lifestyle changes into your routine may sound overwhelming, you can break them down into more manageable chunks. For example, you could begin by reducing your alcohol or cigarette use, going to the doctor for an annual exam, walking for 15 minutes per day, or getting to bed 20 minutes earlier.
What causes Alzheimer's disease?
Alzheimer's disease is not a normal part of healthy aging. It is a form of dementia marked by cognitive decline and worsening memory that affects around 5.6 million older adults in the United States. Alzheimer’s disease is likely caused by a variety of environmental, lifestyle, and genetic factors, resulting in the damage and breakdown of neurons in the brain.
What are seven things that activate Alzheimer's?
Some of the factors involved in triggering Alzheimer's disease include:
- Older age: Your risk doubles every five years after age 65
- Head injuries: Some head injuries may increase the risk of Alzheimer's disease and related dementias, but more clinical trials are needed
- Lifestyle factors: Smoking cigarettes, drinking alcohol, and untreated high blood pressure can increase the risk of Alzheimer’s
- Family history: You may have a higher risk of Alzheimer’s if you have a parent with the disease
- Down’s syndrome: Down’s syndrome can cause amyloid plaque buildup in the brain, increasing the risk of Alzheimer’s
- Cardiovascular disease (CVD): CVD is linked to Alzheimer's disease and related dementia. This risk can be reduced with through prevention, such as healthy eating and exercise education.
- Other factors: Unaddressed hearing loss, major depressive disorder, social isolation, and a sedentary lifestyle are also risk factors of Alzheimer’s disease
Can Alzheimer's be prevented if caught early?
Alzheimer's is a progressive disease that degrades brain health. Currently, there is no known way to prevent or halt the progression of the disease, even when it’s caught in the early stages. However, some treatment options and medications may significantly slow disease progression, and researchers are currently working towards finding more effective treatment options and a cure.
Is Alzheimer's preventable?
There are several lifestyle changes you can make to reduce your risk of Alzheimer's and related dementias. These changes include consuming a healthy diet, reducing alcohol consumption, not smoking, engaging in cognitive activities, and getting regular exercise. In a review of almost 3,000 research participants, researchers found a 60% reduced risk of Alzheimer’s disease in people who adhered to four of these five activities.
However, some Alzheimer’s disease risk factors—like genetics—cannot be altered. Therefore, while you can reduce your risk of dementia, it’s not possible to eliminate the risk entirely.
How do I improve my memory and prevent dementia?
There are some cognitive exercises and habits that can improve your memory, including the following:
- Exercise: The Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity per week (about 20 minutes per day). In addition to improving cognitive functions and memory, routine exercise can improve mood, reduce stress, and reduce the risk of many chronic diseases.
- Engage your mind: Puzzles, word games, reading, learning a new language or instrument, volunteering, or picking up a new hobby can help you keep your mind sharp and active.
- Prioritize sleep: People who consistently get enough high-quality sleep have a lower risk of developing memory less. If you’re finding it challenging to get between 7-9 hours of sleep per night, it might be beneficial to talk with your doctor.
- Socialize: Loneliness, stress, and depression are linked to dementia. Strengthening connections with friends, family, and community members can reduce loneliness and strengthen cognitive function. For example, volunteering in your community or taking classes at a community center can be especially beneficial if you live alone.
If you’re experiencing signs of memory loss, it’s a good idea to reach out to your medical practitioner.
What are the five warning signs of Alzheimer's disease?
Everyone forgets a name or piece of information from time to time, which can make it difficult to discern between regular aging and dementia. The early warning signs of Alzheimer’s disease are typically more noticeable and worsen with time. These signs may include:
- Memory problems, such as forgetting names, misplacing items, or using notes or other cues to remember information
- Losing track of a sentence or having trouble thinking of the right word
- Difficulty concentrating
- Asking repetitive questions
- Inflexibility, depressive tendencies, apathy, self-isolation, or reluctance to try new things
These early signs may vary from person to person, and they can be difficult to recognize in the early stages. If you notice any signs or symptoms of memory loss, you should reach out to your healthcare provider for an evaluation.
Who is most likely to get Alzheimer's?
People at the greatest risk of developing Alzheimer’s are those ages 65 and older. While fewer than 10% of cases occur before 65, the risk of developing the disease doubles every five years after 65.
What foods should I eat to lower blood pressure and avoid Alzheimer's?
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is often recommended to reduce the risk of dementia. This diet consists of:
- Vegetables, particularly dark leafy greens
- Berries and other fruits
- Beans and legumes
- Whole grains
- Nuts and seeds
- Fish and occasional lean meats
The diet limits the consumption of cheese, red meat, added sugar, fried food, saturated fats, and heavily processed foods. However, some studies show that the benefits of the MIND diet may not be much greater than a mild caloric restrictive diet.
What is the No. 1 way to prevent Alzheimer's?
The most effective action to reduce your risk of Alzheimer's disease likely depends on your personal health. For example, if you smoke cigarettes, stopping smoking may be the most effective strategy. If you have untreated diabetes, taking blood sugar medications may reduce your risk the most.
Overall, researchers have found a 60% reduction in Alzheimer's risk when people adhere to four out of five of these activities:
- Eat a nutritious diet full of vegetables and whole grains, such as the Mediterranean or MIND diet
- Limit alcohol consumption
- Quit smoking
- Get cognitive exercise
- Engage in routine physical activity
You can manage some of the other risk factors by seeing your doctor for an annual exam, getting treatment for high blood pressure and high blood sugar, and maintaining an active social life.
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