Today, Alzheimer’s disease (AD) is the 7th leading cause of death in the US. And it’s growing at a dramatic pace. Between 2000 and 2018, Alzheimer’s-related deaths have risen by 146%. Now, that’s an alarming statistic, especially considering how the top five leading causes of death have fared. Heart disease, for instance, which tops the list, had declined by 7.8% during the same period.
Clearly, Alzheimer’s is now an undeniable threat to our aging population. So, understanding AD, its potential causes, and what you can do to minimize its risk factors would be pivotal to fight its growing advances.
So, what is Alzheimer’s?
Alzheimer’s is a degenerative disease where dying brain cells lead to impaired cognitive functions. It’s the most common form of dementia, accounting for 60–70% of reported cases.
AD is typically identified by a loss of memory, which could lead to further complications by altering thinking and behavior. Alzheimer’s is a progressive disease. This means the symptoms of memory loss will continue to worsen with time. So, what starts out with misplacing things could develop into difficulties in carrying out a conversation, recognizing loved ones, and performing daily tasks like making a cup of tea or even forgetting where you live.
Here are the typical symptoms of Alzheimer’s disease.
- Loss of memory, which progressively worsens over time.
- Impaired thinking, reasoning, and decision-making abilities.
- Feeling disoriented, mood swings, irritability, aggressiveness, and hallucinations.
- Behavioral changes such as social withdrawal and distrust.
- More chronic symptoms could include a lack of bladder and bowel control, loss of speech, and difficulty swallowing.
AD is much more common among those aged 65 and above, although early-onset Alzheimer’s is detected among younger adults, too. Age remains the biggest risk factor, while family history may also have an impact.
How can you minimize the risks of Alzheimer’s disease?
Of course, there’s little you can do to alter your genetics and the aging process. But there might be steps you can still take to minimize lifestyle and environmental risk factors for developing Alzheimer’s disease.
Here’s what research suggests.
1. Protect your sleep health
Studies show that depriving yourself of just one night of sleep could increase beta-amyloid, a brain protein linked to Alzheimer’s disease. This is a significant finding that’s backed by various other studies tying up sleep health with cognitive functions.
A 5-year study, for instance, suggests a two-fold increase in risks for mild cognitive impairment among those with sleep-disordered breathing. Sleep could also affect concentration, clarity in thinking, and the ability to rationalize and make decisions.
2. Drink alcohol in moderation
Scientists have long found links between heavy drinking and accelerated shrinking of the brain, or atrophy, and cognitive decline.
But early findings show that moderate drinkers were 23% less likely to develop Alzheimer’s disease compared to non-drinkers. But this doesn’t suggest that non-drinkers should take up alcohol to ward off the risks of developing AD. Besides, certain health conditions may make it essential to keep away from alcohol for some individuals.
3. Quit smoking
Among the many detrimental health implications associated with smoking is Alzheimer’s disease. Research by the University of California indicates that smoking is a “significant risk factor” for AD. Even passive smoking could pose a similar risk.
Nicotine could cause oxidative stress and inflammation in brain cells, both of which are linked to Alzheimer’s. So, putting an end to smoking might be essential to minimize the risks of developing AD and a host of other chronic health conditions.
4. Eat a healthy diet
A healthy and well-balanced diet is essential for your brain health. A 2020 study published in the journal Alzheimer’s & Dementia confirms that a high intake of fish could significantly slow down cognitive decline. Besides, an unhealthy diet and poor nutrition may elevate other risk factors of Alzheimer’s disease, like oxidative stress, inflammation, obesity, high blood pressure, and diabetes.
The Alzheimer’s Association suggests two types of diets — the Mediterranean Diet and the Dietary Approaches to Stop Hypertension, better known as DASH. A Mediterranean Diet includes less red meat and lots of fish, vegetables, fruits, nuts, and healthy fats. The DASH Diet recommends less sodium, sweets, and red meat, and more fruits, vegetables, nuts, whole grains, low-fat dairy, and foods low in saturated fat.
5. Minimize risks of heart disease and diabetes
Research suggests that cardiovascular disease and its risk factors could lead to cognitive decline and Alzheimer’s disease. For instance, elderly patients with high blood pressure are more likely to have Alzheimer’s biomarkers. And an eight-year study found that a higher variation in blood pressure could lead to increased risks of dementia. Both high cholesterol levels and type 2 diabetes are also linked to AD.
So, minimizing the risks of developing these health conditions is important to fight Alzheimer’s. And if you already experience their symptoms, following a proper treatment plan and taking your medication on time should be a top priority.
6. Exercise regularly
Physical inactivity is a common preventable risk factor for AD. Research on adults of an average age of 82 shows that the 10% with the least physical activity are more than twice as likely to develop AD compared to those in the top 10%.
According to studies, regular exercise can reduce the risks of Alzheimer’s disease by as much as 45%. And long-term interventions seem to improve blood flow, increase hippocampal volume, and improve neurogenesis among patients with AD.
7. Keep on learning
Lifetime intellectual enrichment could work as a protective strategy against cognitive decline as you age. And research by Prashanthi Vemuri and the team suggests that both early/mid-life intellectual enrichment with higher education and occupation as well as mid/late-life cognitive activity could provide protection against Alzheimer’s disease.
Dr. Penny Dacks, a former Director of Aging and Alzheimer’s disease Prevention at the Alzheimer’s Drug Discovery Foundation, suggests volunteering and learning new skills to boost cognitive activity. You can also take up a new hobby like dancing or playing an instrument.
According to Dr. Thomas Bak at the University of Edinburgh, bilingual adults developed Alzheimer’s much later than those speaking only one language. So, learning a new language might be a good idea, too.
A healthier lifestyle to beat Alzheimer’s
Alzheimer’s disease still has no cure. Treatment plans with medication can only help you manage or slow down its symptoms and improve quality of life. There’s still much to be uncovered to understand this chronic disease, so effective treatments could be developed to combat its debilitating effects. Until then, minimizing its preventable risk factors with sound lifestyle choices should be a priority.
