Strategies to Prevent and Delay Alzheimer’s Disease

Alzheimer’s Disease Prevention and Delay

How to Reduce, prevent, or delay symptoms of Alzheimer’s disease

Researchers across the world are racing towards a cure for Alzheimer’s disease. As prevalence rates climb, their focus has broadened from treatment to prevention strategies.

Although there are no magic solutions, tantalizing new evidence suggests it may be possible to prevent or delay the onset of Alzheimer’s disease through a combination of healthful habits.

Scientists now suggest you can stimulate your mind, improve your mood, sharpen your memory, and reduce your Alzheimer’s risks. Learn their discoveries and join the race towards brain vitality now.

Strategies to Prevent and Delay Alzheimer’s Disease
Get plenty of exercise Eat a brain-healthy diet Keep your mind active	Sleep regularly and restfully Learn to relax Protect your brain

Prevention and delay strategy #1: Get moving!

According to a recent Mayo Clinic review, no single lifestyle choice has as much impact on aging and Alzheimer’s disease as exercise. In a 2009 review of literature from the International Journal of Clinical Practice, scientists documented that over time, physical activity effectively reduces the probability of Alzheimer’s disease and other dementias. Additional research shows those with existing cognitive problems and dementia receive a protective benefit from regular exercise.

These tips will maximize your exercise plan:

• Exercise at a moderate pace-for at least 30 minutes five times per week. Just five workouts every seven days can reduce your risk of Alzheimer’s by as much as 35%. When serious brain damage has already occurred, brisk walking and other cardiovascular exercise can slow further injury.
• Build muscle to pump up your brain-moderate levels of weight and resistance training not only increase muscle mass, they maintain cognitive health. Combining aerobics and strength work is better than either activity alone. Add 2-3 strength sessions to your weekly routine, and your risk of Alzheimer’s is cut in half if you are over 65.
• Stretch for success-agility not only makes you light on your feet, it improves balance and reduces head injuries. Remember the Tin Man… and reach, twist, and flex often to keep your frame limber and your brain supported.
• Think movement-those who are physically active throughout life have improved cognitive forecasts. Gardening, cleaning house, and taking the stairs build brain-healthy movement throughout the day. Look for opportunities to walk, bend, stretch, and lift your way to vitality.

Stuck on the couch?

It takes 28 days for a new routine to become habit. Write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.

See Making Exercise Fun and Senior Fitness and Sports

Prevention and delay strategy #2: Eat a brain-healthy diet

In Alzheimer’s disease, inflammation and insulin resistance injure neurons and inhibit communication between brain cells. In Freedom from Disease, Alzheimer’s is described as “diabetes of the brain,” and a growing body of information suggests a strong link between metabolic disorders and the signal processing systems. In addition, the American Academy of Neurology

recently warned elevated cholesterol in your 40’s increases your risk of Alzheimer’s.

Eating habits that reduce inflammation and promote normal energy production are brain-healthy. These food tips will keep you protected:

• Follow a Mediterranean diet. Control inflammation by eating foods rich in Omega 3 fatty acids, cold water fish, nuts, whole grains, and abundant fresh produce. Avoid transfats, full-fat dairy products, and red meat, but treat yourself to a glass of red wine and a dark chocolate square.
• Maintain consistent levels of insulin and blood sugar. Eat several small meals throughout the day. Avoid packaged, refined, and processed foods, especially those high in sugars and white flour, which rapidly spike glucose levels and inflame your brain.
• Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective anti-oxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of a plant-centered, brain protective regimen.
• Drink tea daily. Green, white, and oolong teas are particularly brain-healthy. Drinking 2-4 cups daily has proven benefits. Although caffeine can inhibit stress reduction and become addictive, moderate coffee drinkers also enjoy reduced cognitive risks.
• Consider supplementing your diet. Vitamins, herbs, and amino acids may provide additional brain protection. Folic acid, vitamin B12, vitamin D, and fish oils are believed to preserve and improve memory. Studies of vitamin E, gingko biloba, and tumeric have yielded more disappointing results. Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.

Prevent and delay Alzheimer’s with simple strategies for better nutrition. Read Tips for a Healthy Diet.

Prevention and delay strategy #3: Build brain reserves

According to the 2008 Wall Street Journal review “Neurobics and Other Brain Boosters,” an active, stimulated brain reduces your odds of developing Alzheimer’s. Those who remain engaged in activities involving multiple tasks, requiring communication, interaction, and organization, who continue learning, and constantly challenge their brains earn the greatest protection.

Cross-training with these brainpower activities will keep your mind sharp:

• Set aside time each day to learn something new - read a good book, study a foreign language, play a musical instrument. The greater the novelty and challenge, the larger the deposit in your brain reserves.
• Practice memorization - start with something short and progress to the 50 U.S. capitals. Create rhymes and patterns to strengthen your memory connections.
• Solve riddles and work puzzles - brain teasers and strategy games provide great mental exercise and build your capacity to form and retain cognitive associations. Look for activities that use both sides of your brain…logic and language versus artistic and creative challenges.
• Practice the 5 W’s - observe and report like a crime detective. Keep a Who, What, Where, When, and Why list of your daily experiences. Capturing visual details keeps your neurons firing.
• Follow the road less traveled - take a new route, eat with your other hand, rearrange your computer desktop. Vary your habits regularly to create new brain pathways.

To learn more about harnessing your brainpower, read Tips and Techniques for Memory Enhancement

Prevention and delay strategy # 4: Sleep to restore memory

Your brain needs regular, restful sleep to process, store, and recall information. Nightly deprivation not only leaves you cranky and tired, but according to memory experts Dr. Andrew Weil and Dr. Gary Small, poor sleep can significantly damage your brain and central nervous system.

These tips will help you catch your Z’s and quiet the demons that keep you awake:

• Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain’s clock responds to regularity, and long term disruption has been associated with heart disease, cancer risks, and cognitive problems.
• Set the mood. Reserve your bed for sleep (and sex), take a hot bath, and dim the lights. Brisk evening exercise, comfortable temperatures, and white noise machines can also signal your brain that it’s time for deep restorative sleep.
• Stop snoring, dear! Alcohol, smoking, sedating drugs, excess weight, high blood pressure, and clogged nasal passages can rock the timbers. Snoring may signal sleep apnea, a respiratory condition that threatens your heart and mind. A new study from the University of California at San Diego estimates seventy to eighty percent of Alzheimer’s patients experience sleep apnea. Cognition is frequently improved following Continuous Positive Airway Pressure (CPAP) treatment, which mechanically regulates the rise and fall of blood pressure and oxygen to the brain.
• Quiet your inner chatter. When mental dialogues keep you awake, get up. Try reading or relaxing in another room for twenty minutes then hop back in. If repeating this cycle doesn’t work, check your stress levels. Your memory may depend on it.

Can Sleep Prevent Alzheimer’s Disease?

Do you wake up refreshed? Can you remember your dreams? Deep, dreamy sleep is critical for memory formation and retention. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of Alzheimer’s disease.

See: Sleeping Well: What You Need to Know and Tips for Better Sleep

Prevention and delay strategy #5: Learn to relax and manage stress

According to USC’s Dr. Vincent Fortanasce, lifelong stress can double or quadruple your chances of Alzheimer’s disease, yet simple daily tools can minimize its effects. The harmful stress hormone cortisol hampers nerve cell growth and connection and accelerates cognitive decline, premature aging, depression, diabetes, and other assaults on your brain.

Conquer cortisol with these proven techniques:

• Breathe! Stress alters breathing rates and impacts brain oxygen levels. Turn off your stress response with quiet, deep, abdominal breathing. From momentary inhale, hold, and exhale sequences to guided group exercises, restorative breathing is powerful, simple, and free!
• Schedule daily relaxation activities - From a walk in the park or petting your cat to Tai-chi, guided imagery, or yoga, make relaxation a priority. Keeping cortisol under control requires regular effort.
• Stay connected - We are social creatures, and the most connected fare better on tests of memory and cognition. Developing a strong support system through family, friends, exercise groups, clubs, and volunteer activities improves mood and slows cognitive decline.
• Nourish inner peace - Most scientists acknowledge a strong mind-body connection, and various studies associate personal spiritual activities with better cognitive aging. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress.

For tips to relieve stress in the moment, read How to Manage Stress.

Prevention and delay strategy #6: Protect your brain

By the time Alzheimer’s disease appears, irreversible damage has already occurred. Preventing and delaying Alzheimer’s includes three protective tips:

• Avoid toxins - Among the most preventable risk factors for Alzheimer’s disease are smoking and heavy drinking. Not only does smoking increase the odds for those over 65 by nearly 79%, researchers at Miami’s Mt. Sinai Medical Center warn that a combination of these two behaviors reduces the age of Alzheimer’s onset by six to seven years. If you stop smoking at age, the brain benefits from improved circulation almost immediately. Brain changes from alcohol abuse can only be reversed early.
• Wear a helmet - and limit distractions. A National Institute of Health study suggests head trauma at any point in life significantly increases your risk of Alzheimer’s. Dr. Andrew Weil cautions that repeated hits in sports activities including football, soccer, and boxing, or single traumatic injuries from bicycle, skating, or motorcycle accidents make Alzheimer’s disease more likely in later life. Preserve your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like driving with cell phones and running with your MP3 player. A moment’s distraction can lead to a brain-injuring thud!
• Create a brain-safe environment - The evidence on modern technology is mixed. Scientists continue to examine links between neurodegenerative diseases like Alzheimer’s and exposure to environmental contaminants. UCLA’s Memory Center Director Gary Small warns that lead, pesticides, mold, and other substances in your environment may damage your brain. Studies on the impact of electromagnetic energy from cell phones are still debated. Although definitive links to Alzheimer’s can be elusive, making choices that limit chronic exposure to environmental harm makes good sense.

Act now to prevent and delay Alzheimer’s disease

It is never too early or too late to protect yourself and your family against Alzheimer’s. Start a multi-step strategy now, and begin actively preventing or slowing this disease.

The race to cure Alzheimer’s is expected to continue for some time. Investing in your diet, exercise, mental stimulation, and rest will help you feel better now and keep your brain working stronger…longer.

Related Articles

Alzheimer’s Disease Symptoms and Stages: Understanding the warning signs	Stress Management: Relax and unwind to keep Alzheimer’s in check
Healthy Eating: Tips for A Healthy Diet: Simple strategies to delay Alzheimer’s disease	Improving Your Memory: Mental aerobics and brain strategies for preventing Alzheimer’s disease.

Related Links and Selected References:

Lifestyles for a healthy brain

Alzheimer's Disease - signs, symptoms and lifestyle changes to prevent and treat Alzheimer’s disease (UCLA Health Library)

Maintaining your brain – Lifestyle choices may prevent brain deterioration as you age: stay mentally and physically active, socially involved, and adopt a brain-healthy diet. (Alzheimer’s Association)

The Four Pillars of Prevention – Building a better memory with diet and vitamins, stress management, mind and body exercise and pharmaceuticals. (Alzheimer’s Prevention Foundation International)

Exercise and preventing Alzheimer’s disease

President's Fitness Challenge - calculate your BMI, set your program, reach your fitness goals, and delay Alzheimer’s (President’schallenge.org)

Invest in your brainpower to reduce your risk of Alzheimer’s disease

Brainbashers! - neurobics, puzzles, teasers and games to ward off memory loss and Alzheimer’s Disease (brainbashers.com)

Greylabyrinth - hundreds of free brain games, and a community of puzzle geeks (Greylabyrinth.com)

Healthful eating to prevent and delay Alzheimer’s disease

Dietary Supplements - comprehensive information about dietary supplements and their effective uses (National Institute of Health)

Feed Your Head - healthful eating to protect your brain and memory (AARP)

Mediterranean Diet - the basis of a brain-rich eating plan (Mayo Clinic)

Popular Diets of the World: Mediterranean Diet - learn the principles, identify the ingredients, and try recipes from this brain supporting lifestyle (WebMD)

Stress reduction and rest for preventing Alzheimer’s

Mind Over Malady – Learn to relax and control major Alzheimer’s disease factors (Prevention)

Books about Preventing Alzheimer’s

Freedom from Disease - Peter Morgan Kash and Jay Lombard, D.O., St. Martin’s Press 2008

The Alzheimer’s Action Plan - P. Murali Doraiswamy, M.D. and Lisa P. Gwyther, M.S.W. St. Martin’s Press, 2008

The Healthy Brain Kit - Andrew Weil, MD, and Dr. Gary Small. Sounds True, 2007

The Anti-Alzheimer’s Prescription - Vincent Fortanasce, MD. Gotham Books, 2008

The Memory Bible - Dr. Gary Small, Hyperion 2002

Other References:

“Don’t Let Obstructive Sleep Apnea Affect Your Cognition.” Mind, Mood, and Memory, Massachusetts General Hospital, August 2008.

Drinking, Smoking Up Early Alzheimer’s - Mt. Sinai Medical Center study shows combination of smoking and heavy drinking are linked to Alzheimer’s disease (Medicinenet.com)

Enzymes Link Brain Injury to Alzheimer's Disease - new research on the biochemical links between brain injury and Alzheimer’s (Reuters)

High Cholesterol in Your 40's Increases Risk of Alzheimer's Disease - study of nearly 10,000 shows importance of controlling cholesterol to combat Alzheimer’s disease (American Academy of Neurology)

“Neurobics and Other Brain Boosters,” Melinda Burns, Wall Street Journal, June 3, 2008–review of literature includes studies on brain activities and boosting effects of sleep.

Treating Sleep Apnea in Alzheimer's Patients - UC San Diego study shows treatment of sleep apnea in Alzheimer’s with CPAP improves cognition

Melissa Wayne MA, Jeanne Segal PhD and Robert Segal MA.collaborated on this article. Last modified April, 2009.

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