Alzheimer's ranks as the sixth leading cause of death in the United States, claiming more lives than breast and prostate cancer combined.
The medical community often focuses on slowing the progression of Alzheimer's with medication and therapy after its onset, rather than on prevention. However, understanding dementia can empower individuals to adjust their lifestyles to shield their brains from cognitive decline before it occurs.
The Alzheimer’s Association defines dementia as "a general term for a decline in mental ability severe enough to interfere with daily life...
Dementia is not a specific disease. It's an overall term that describes a broad range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person's ability to perform everyday activities."
As a progressive illness, dementia worsens over time. It can begin with simple forgetfulness, like misplacing keys, and escalate to forgetting familiar faces or neglecting basic needs.
The condition damages brain cells, disrupting communication between them, which impacts thinking, judgment, movement, behavior, and emotions.
If you belong to these risk factor categories, it's crucial to take steps to prevent Alzheimer's now to enhance cognitive function in later life.
Dementia vs. Alzheimer's
Alzheimer's is the most prevalent form of dementia, representing 60-80% of cases.
Other types of dementia include:
- Vascular dementia
- Dementia with Lewy bodies
- Mixed dementia
- Parkinson’s disease
- Frontotemporal dementia
- Creutzfeldt-Jakob disease
- Normal pressure hydrocephalus
- Huntington’s Disease
- Wernicke-Korsakoff Syndrome
Early indicators of Alzheimer's involve difficulty recalling recent conversations, names, or places, as well as experiencing apathy and depression.
As the disease progresses, symptoms can include compromised communication, diminished judgment, disorientation, confusion, behavioral changes, and challenges with speaking, swallowing, and walking.
Alzheimer's is marked by beta-amyloid plaques in the brain, tangled strands of tau protein, and the damage and death of nerve cells.
9 Natural Strategies for Preventing Alzheimer’s Disease
For those at high risk of dementia or with a family history of the condition, there are several proactive steps to take to reduce the risk of development.
Preventing Alzheimer's requires dedication and effort.
1. Stop Smoking
Web MD states, "Smoking has been long recognized as a contributor to cancer and heart disease mortality. Finnish researchers have provided strong evidence that smoking over two packs of cigarettes daily from age 50 to 60 significantly increases the risk of dementia later in life."
Quitting is beneficial at any stage: "Neither former smokers nor individuals who smoked less than half a pack per day seemed to have an elevated risk of developing dementia."
The researchers suggest that the heightened risk may be partially attributed to smoking's role in oxidative stress and inflammation. This connection between smoking and Alzheimer's has been corroborated by numerous studies.
For those struggling to quit, a variety of natural herbs are available to aid in breaking the habit and detoxifying the lungs post-cessation.
2. Engage in Physical Activity
Physical activity positively affects every part of the body, including the brain. It enhances oxygen and nutrient delivery to the brain and helps prevent conditions such as diabetes and high blood pressure.
A study by the Cleveland Clinic in Ohio involved nearly 100 older adults, aged 65 to 89, some with a family history of Alzheimer's disease. Half of the participants had the e4 gene, which significantly increases the risk of developing the disease.
The participants were divided into four groups:
- e4-positive who exercised
- e4-positive who did not exercise
- e4-negative who exercised
- e4-negative who did not exercise
The e4-positive individuals who did not exercise showed significant hippocampal atrophy within 18 months, with an average shrinkage of 3%. Conversely, the e4-positive exercisers and both e4-negative groups saw no change in their hippocampus size.
For brain health, it's recommended to exercise moderately at least three times a week and be active for a minimum of 30 minutes daily. Consider walking, swimming, cycling, or any activity that gets the blood flowing.
3. Vitamin B
B vitamins help reduce the levels of homocysteine, or HC, in your blood. Elevated HC can damage the vascular system, leading to strokes, heart diseases, and other vascular issues.
These conditions can severely affect your brain. Moreover, high homocysteine levels can trigger cognitive decline, poor brain function, increase dementia risk, and cause brain shrinkage.
Adequate intake of B vitamins, such as folic acid, B6, and B12, can decelerate brain atrophy in individuals with Mild Cognitive Impairment (MCI). Thiamine, another B vitamin, enables brain cells to convert sugar into energy, which is vital for proper brain function.
A deficiency in thiamine is associated with Korsakoff Syndrome, a severe memory disorder within the spectrum of dementia.
It's beneficial to reassess your diet to ensure it includes a variety of B vitamin-rich foods. Vitamin B12 is particularly crucial for vegetarians and may necessitate increased consumption of eggs and dairy products.
4. Vitamin D
Vitamin D deficiency is one of the most common deficiencies today, affecting 40-75% of adults globally. The body produces this vitamin when the skin is exposed to sunlight.
Vitamin D is vital for mental health and cognitive function. A 6-year study of 1,600 seniors showed a link between vitamin D deficiency and Alzheimer’s Disease.
Alzheimer’s.net reported on the study, stating, "those who were severely deficient in vitamin D were over twice as likely to develop Alzheimer’s and dementia than those with adequate levels."
To obtain your necessary vitamin D, spend at least 15 minutes a day outside with your skin exposed to sunlight without sunscreen.
5. Train Your Brain
Acquiring new information compels your brain to reorganize and form new neural pathways to integrate new and existing knowledge.
A Canadian study revealed that bilingualism supports cognitive function and can delay the onset of dementia in patients with probable Alzheimer’s Disease by an average of 4 years. For other types of dementia, the delay was about 3 years on average.
For additional benefits, engage in brain-stimulating activities like crossword puzzles and sudoku, or play strategic games such as scrabble and chess. Alternatively, learn a new instrument or enroll in a course at your local community college.
6. Prevent Head Injuries
Head injuries can cause short-term symptoms similar to dementia, such as confusion, memory loss, and alterations in speech, vision, and personality. Certain head injuries may also heighten the risk of developing dementia later in life, particularly if they result in 30 minutes to 24 hours of unconsciousness following the injury.
A study by researchers at Duke University Medical Center in Durham, North Carolina, involving 548 veterans with head injuries and 1,228 without, supports these findings.
To reduce the risk of dementia, it's advisable to wear a helmet while engaging in activities like cycling, skating, skiing, or water sports.
7. Control Your Alcohol Intake
Long-term alcohol abuse can lead to brain damage associated with Wernicke-Korsakoff syndrome and alcoholic dementia, which are not strictly classified as "dementia" since both conditions can be reversed by gradually reducing alcohol consumption.
Excessive drinking also increases the risk of Alzheimer's disease and vascular dementia.
The Alzheimer’s Society advises limiting alcohol consumption to no more than 14 units spread over at least three days per week. For context, 125ml of wine is approximately 1.5 units, and 1 pint of beer or cider is between 2 and 2.5 units.
8. Track Your Numbers
Since diabetes, high cholesterol, and obesity are all risk factors, monitoring your weight, blood pressure, and cholesterol is crucial. If you're unsure where to start, consult your doctor for personalized advice on your daily calorie intake, exercise, and dietary goals.
9. Increase Your Social Interaction
Humans are inherently social beings, and excessive isolation can deteriorate your brain. Socializing is one of the simplest and most crucial steps in preventing Alzheimer's disease.
"Feeling lonely, as opposed to simply being alone, is linked to an increased risk of clinical dementia later in life and is a significant risk factor, independent of vascular disease, depression, and other confounding factors," states a 2014 study published in the Journal of Neurology, Neurosurgery, and Psychiatry.
This study monitored 2,173 non-demented individuals living in the community over three years.
To avoid isolation, consider joining a neighbor for daily walks, enrolling in a cooking class to make new friends, or scheduling regular phone calls with family and friends.
Adopting these brain-healthy habits is a proactive way to prevent Alzheimer's and maintain mental acuity. Support your brain health by incorporating anti-inflammatory foods, fish oil, and coconut oil into your diet.
Your brain is the control center for your mind, personality, and your capacity to comprehend and appreciate the world. Taking care of it ensures many more years filled with memories and experiences.
