How to reduce your risk for Alzheimer’s

Table of Content

• What is Alzheimer’s disease, its causes, symptoms and risk factors?

• The Role of Diet and Nutrition in Brain Health

• Exercise and Brain Health: What You Need to Know

• Mental Stimulation: Keeping Your Brain Active and Engaged

• Stress and Sleep: Managing Your Mental Health to Reduce Alzheimer's Risk

• Treatment of Alzheimer's disease

• When to See a Doctor

• Take-Home Points

• FAQ on How to reduce your risk for Alzheimer’s

Introduction

Alzheimer’s disease is a neurodegenerative disorder. It is the most common cause of dementia in old age. It has been centuries since the first case of Alzheimer’s disease was reported, and ever since then, scientists are struggling to find a cure for this disease. Alzheimer's disease is incurable but we can reduce the risk of getting it

In this blog, we'll explore:

• What is Alzheimer’s disease, its causes and what risk factors?

• The Role of Diet and Nutrition in Brain Health

• Exercise and Brain Health: What You Need to Know

• Mental Stimulation: Keeping Your Brain Active and Engaged

• Stress and Sleep: Managing Your Mental Health to Reduce Alzheimer's Risk

• Treatment of Alzheimer's disease

What is Alzheimer’s disease, its causes, symptoms and risk factors?

Alzheimer's disease gradually affects your memory, thinking, and behaviour. This disease is the most common cause of dementia, a condition that makes it difficult for you to perform your everyday tasks.

People suffering from Alzheimer's disease may experience memory loss, confusion, difficulty in communicating with others, and changes in mood and behaviour. As disease advances, people may lose the ability to perform even simple day-to-day tasks, they fail to recognize their loved ones, and eventually become dependent on others for care.

The pathogenesis of Alzheimer's includes deposition and altered breakage of beta-amyloid protein(amyloid plaques) in brain tissue. There are genetic and environmental factors which also play a role in the development of Alzheimer’s disease.

Causes

• A buildup of amyloid plaques(misfolded beta-pleated protein) and tau tangles in the brain

• Genetics

• Environmental factors

Symptoms

• Memory loss

• Difficulty completing familiar tasks

• Confusion

• Mood swings

• Communication problems

Risk factors

• Age

• Family history

• Down syndrome

• Head injury

• Poor cardiovascular health

The Role of Diet, Nutrition and lifestyle changes in Brain Health

Nutrition is an important modifiable risk factor that plays a role in the strategy to prevent or delay the onset of Alzheimer’s. Proper nutrition can help reduce the risk of cognitive decline and support brain function.

How You Can Reduce Your Risk of Alzheimer's

• Balanced diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is important for brain health.

• Antioxidant-rich diet: Certain nutrients like omega-3 fatty acids, B vitamins, vitamin E, and antioxidants can protect against cognitive decline and improve brain function.

• Reduce Processed Foods: Diets high in saturated fats, processed foods, and sugary drinks have been linked to an increased risk of cognitive impairment.

• Keep yourself Hydrated: Adequate hydration is also essential for brain function. Dehydration can cause cognitive decline, headaches, and fatigue.

• MIND DIET: The MIND diet, a hybrid Mediterranean-Dietary Approaches to Stop Hypertension diet, was associated with slower cognitive decline. The Mediterranean dietary pattern is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood. It has been associated with numerous health benefits and may help stabilise blood sugar levels, promote heart health, enhance brain function, and more

• Quit Smoking: Quitting smoking helps in maintaining brain health and also reduces the risk of getting heart disease, cancer disease and lung disease.

• Control High blood sugar: Research suggests that people with type 2 diabetes have higher risk of developing Alzeihmer’s.

• Get your hearing loss treated: A study conducted in Taiwan suggested that people with hearing loss are at more risk of developing Alzheimer's Disease

Exercise and Brain Health: What You Need to Know

According to scientific research Patients with Alzeihmer’s disease who presented with long-term exercise interventions appeared to have improved blood flow, increased hippocampal volume, and improved neurogenesis.

Physical exercise seems to be effective in improving several neuropsychiatric symptoms of Alzheimer’s disease.

Importance of exercise in cognitive function

• Enhanced memory and learning: Regular exercise can increase blood flow to the hippocampus and other memory centres of the brain this increases the size of the hippocampus, a brain region involved in memory and learning.

• Reduce oxidative stress: Physical activity can help reduce inflammation and oxidative stress, which are both linked to cognitive decline.

Exercises

• Jogging and Cycling: Aerobic exercises, such as jogging or cycling, have been shown to improve cognitive function and reduce the risk of cognitive decline.

• Weight lifting: Resistance training, such as weight lifting, can improve executive function and memory.

• Gardening: Even moderate physical activity, such as walking or gardening, can have a positive impact on brain health.

Mental Stimulation: Keeping Your Brain Active and Engaged

Participation in cognitively-stimulating activities has emerged as an effective way of altering the development of Alzheimer’s disease. Studies have found that participation in mental stimulation activities reduces the rate of degeneration of the hippocampus, and there are many ways to keep your brain engaged and challenged. Here are some tips:

• Learning new things: Once a person reaches a certain age, they are no longer capable of learning new skills. Fortunately, research does not support this common saying. What’s more, research on brain health tells us that adults who problem-solve and learn new skills are engaging in behaviours shown to protect against dementia and memory loss.

• Engage in a variety of brain activities: Neuroplasticity is the scientific term used to describe the process of maintaining, repairing, and creating new neural connections in the brain. To reduce our risk of developing memory loss, research tells us that we need to engage in a variety of activities that provide mental stimulation. The key is variety. For example, participating in community education classes.

• Read and write: Reading and writing stimulate the brain and can improve memory and cognitive function.

• Try new hobbies: Trying new hobbies, such as painting or learning a new instrument, can keep the brain engaged and challenged.

Stress and Sleep: Managing Your Mental Health to Reduce Alzheimer's Risk

Stress is critically involved in the development and progression of the disease. From the stress of undergoing treatments to facing your mortality, the physiological processes that stress drives have a seriously detrimental effect on the ability to heal, cope and maintain a positive quality of life. Stress can exacerbate the symptoms of Alzheimer’s disease.

• Importance of sleep: Poor sleep quality, including inadequate duration or disrupted sleep patterns, has been linked to an increased risk of Alzheimer's disease. During sleep, the brain clears out toxins and waste products, and consolidates memories, making quality sleep crucial for brain health.

• Stress management techniques: Practicing stress-reducing techniques such as mindfulness, yoga, and deep breathing can help lower stress levels and promote better brain health.

• Prioritizing sleep: Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can all contribute to better sleep quality and reduce the risk of Alzheimer's disease.

Treatment of Alzheimer's disease

For decades scientists have struggled to find a permanent cure for Alzheimer’s disease. Although there is no permanent cure, there are certain medications and preventive steps that trained physicians suggest to reduce the progression of Alzheimer’s disease.

Medications

• Cholinesterase inhibitors: Acetylcholine is an important neurotransmitter in the brain and its deficiency is associated with decreased memory and thinking skills. These Drugs like Galantamine(Razadyne), rivastigmine(Exelon), and donepezil(Aricept) reduce the breakdown of acetylcholine in the brain and hence increase its level.

• Memantine: Memantine is used to treat the symptoms of Alzheimer's disease. Memantine is in a class of medications called NMDA receptor antagonists. It works by decreasing abnormal activity in the brain.

Non-Pharmacological Interventions

We have discussed them in the above section,

• Cognitive Stimulation

• Physical Exercise

• Social Engagement

Clinical Trials

• Research is ongoing to develop new treatments for Alzheimer's disease through clinical trials. Participation in clinical trials can provide access to cutting-edge treatments and contribute to the advancement of knowledge about the disease.

When to See a Doctor

Recognizing the signs and symptoms of Alzheimer's can be challenging, and it's not always easy to distinguish between normal age-related memory changes and early Alzheimer's. However, early diagnosis can help improve treatment outcomes and quality of life. It's important to seek medical attention if you or a loved one experience any of the following symptoms.

• Memory loss that starts affecting day-to-day life

• Difficulty completing familiar tasks like dressing up, and caring for yourself.

• Trouble understanding visual images and spatial relationships

• New problems with words in speaking or writing

• Misplacing things and losing the ability to retrace steps

• Decreased or poor judgement

• Withdrawal from work or social activities

If you notice any of these symptoms, it's important to schedule an appointment with a doctor or healthcare provider. 

Take-Home Points

• Alzheimer's is a brain disease that gradually affects your memory, thinking, and behaviour.

• The pathogenesis of Alzheimer’s disease includes deposition and altered breakage of beta-amyloid protein(amyloid plaques) in brain tissue.

• Alzheimer’s disease is a disease of old age, hence age is one of the important risks for Alzheimer’s disease. Apart from this genetics, environmental factors have also been found to be associated with the development of Alzheimer’s disease

• The MIND diet, a hybrid Mediterranean-Dietary Approaches to Stop Hypertension diet, was associated with slower cognitive decline.

• Regular exercise can increase blood flow to the hippocampus and other memory centres of the brain; this increases the size of the hippocampus, a brain region involved in memory and learning.

• Mental stimulation, such as reading, playing games, and learning new skills, can help keep the brain active and engaged, which may reduce the risk of Alzheimer's disease.

• Chronic stress and poor sleep can increase the risk of Alzheimer's disease, so it's important to manage stress levels and prioritise good sleep habits.

• Although there is no permanent cure, there are certain medications and preventive steps that trained physicians suggest to reduce the progression of Alzheimer’s disease.

• It's important to seek medical attention if you or a loved one experience memory loss, confusion, or other cognitive changes that interfere with daily life.