Lifestyle Strategies May Reduce Alzheimer's Risk

As we wrap up Alzheimer's & Brain Awareness Month, let's keep the momentum going. Brain health is important year-round, not just in June. 

The statistics are heartbreaking. Almost 7 million Americans have Alzheimer's Disease. That number is expected to double by 2050, according to the Alzheimer’s Association nearly. In 2021, it was the 5th leading cause of death for people over 65. Long-term care costs are predicted to reach $1 trillion by 2050.

There is no cure yet for Alzheimer's and dementia, but we have reason to be hopeful. Research shows that a brain-healthy lifestyle may help reduce risks and improve brain function as we age. 

Let's take proactive steps today to delay the onset and slow the progression of these diseases.

What is Alzheimer’s Disease & Dementia

Alzheimer's disease is a brain disorder. It destroys memory and thinking skills. Eventually, it takes the ability to do even simple tasks. It's the cause of most dementia–memory loss and other serious cognitive impairments that interfere with daily life.

Abnormal proteins accumulate and form plaques and tangles in the brain, leading to the death of brain cells. As the disease progresses, symptoms worsen, and brain tissue shrinks. 

Alzheimer's disease causes, symptoms, and stages

It's normal for people to experience mild forgetfulness. We may struggle to remember a word or name as we get older. For people with Alzheimer's disease or other forms of dementia, forgetfulness, and cognitive issues become more frequent and severe over time.

For instance, anyone might temporarily misplace their keys. A person with Alzheimer's may put them in a strange place like the refrigerator.  They may completely forget the purpose of keys altogether. This type of worsening memory problem is an early warning sign.

Other early signs of Alzheimer's can include:

• noticeable changes in personality
• impaired movement or gait
• difficulties with language and word-finding
• low energy levels
• mood swings
• problems maintaining focus or orientation
• struggles with simple math skills that weren’t a problem before

Alzheimer's disease advances slowly. The total duration ranges from 2 to 20 years after symptoms first begin. 

The average disease progression time in the United States is around 7 years. Scientists have discovered that Alzheimer's is present in the body long before we notice any signs. They call this the pre-clinical or pre-symptomatic stage of the disease.

Symptoms grow more severe as a person moves through the earliest mild stage toward the final stage. The symptoms worsen as more areas of the brain become damaged by the disease. 

Early detection and diagnosis is important. Treatments are most effective at slowing decline during the initial mild stages.

Lifestyle factors that increase Alzheimer's risk

Some risk factors for Alzheimer's are unavoidable, like getting older. However, there are unhealthy lifestyle habits that increase your risk:

• Uncontrolled chronic conditions such as high blood pressure or hearing impairment
• A lifestyle with little physical activity
• Poor dietary habits
• Alcohol abuse or misuse
• Cigarette smoking
• Too little sleep or poor quality sleep
• Social isolation and lack of interaction
• Lack of mentally stimulating activities

Healthy habits, like exercise and an unprocessed diet, plus plenty of sleep, social engagement, and brain stimulation, promote well-being for the brain and body.

For helpful information about eating a healthy diet that lowers your risk for disease, check out Understanding Unprocessed Foods

Brain-healthy diet, exercise, social engagement tips

Healthy habits reduce inflammation. They also improve blood vessel health and strengthen the brain. This helps it withstand damage from Alzheimer's and dementia.

Here are some tips for a brain-healthy lifestyle. They may help prevent or delay Alzheimer's and dementia. 

Diet Recommendations:

• Eat a diet rich in vegetables, fruits, whole grains, and legumes. Include healthy fats like olive oil and nuts.
• Enjoy foods high in antioxidants, like berries, dark leafy greens, and dark chocolate.
• Eat omega-3 fatty acids from fatty fish, walnuts, flax and chia seeds
• Drink plenty of water
• Limit processed foods, added sugars, saturated fats, and alcohol

Exercise Recommendations:  

• Do aerobic exercise. This means brisk walking, jogging, swimming, or cycling for 150+ minutes per week.
• Do strength training 2-3 times per week to build muscle mass
• Practice mind-body exercises like tai chi  or qi gong 
• Add balance and coordination workouts like dance classes

Social Engagement Tips:

• Join group classes, clubs, or social organizations to meet new people
• Volunteer in your community, at church, or at a cause you care about  
• Make social plans with friends and family regularly
• Learn a new skill or hobby in a group setting
• Exercise your brain by playing games, doing puzzles, or reading

We can’t 100% prevent Alzheimer’s Disease.  The key is to adopt a lifestyle with healthy habits. These habits should cover diet, exercise for our body and brain, and socializing.

We can be good stewards of the body God blessed us with. Good choices reduce our risk for chronic disease and dramatically improve our overall health.