Reducing the risk of Alzheimer's Disease
It is estimated that a third of people age 85 or older develop Alzheimer’s disease (AD). This condition is characterized by the death of neurons in the forebrain, hippocampus, and cerebral cortex, causing a loss of neuroplasticity.
Are there factors that we can control that could be helpful in staving off cognitive decline?
Looking at the risk factors which are hypertension, dyslipidemia, and altered glucose metabolism, each being treatable, then the answer has to be yes.
Does diet play a role?
Diabetes and high insulin states both increase the risk of Alzheimer’s disease therefore reducing the intake of high glycemic index foods like breads, pasta and sugary snacks is essential.
Colourful fruits and vegetables rich in vitamins, minerals, and phytonutrients and foods which provide healthy fats, protein, vitamin E and omega-3 fatty acids are beneficial.
Because inflammation plays a role in the development of Alzheimer’s disease it is important to eliminate foods that cause inflammation. This includes foods to which you may be allergic or sensitive. Be aware that consumption of gluten-containing foods, even in people who do not have celiac disease or a wheat allergy, can also contribute to an inflammatory response, and with this foggy thinking.
Nutritional support for a healthy brain
Deficiencies of certain vitamins, minerals, and other essential nutrients are associated with Alzheimer’s disease. For example, homocysteine levels have been observed to be significantly higher in patients with Alzheimer’s disease, and can be due to deficiencies in vitamin B6, folate, B12 or B2.
Lion’s mane mushroom (Hericium erinaceus) has a long history of traditional use for supporting the health of the nerves, including those in the brain. Lion’s mane has been shown to significantly increase cognitive function scores, as well as reduce depression and anxiety. It can also be of benefit in alleviating peripheral neuropathy (weakness, numbness, or pain in the hands and feet) which often can occur with age due to diabetes, vitamin B12 deficiency, or unknown causes. Preliminary studies suggest that lion’s mane may even help reverse cognitive deficits in people with early AD.
Zinc has critical functions in the brain, and lack of zinc can cause neuronal death.
Supplements that help
reduce inflammation and oxidative stress can be helpful. A higher total intake of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), is associated with a reduced risk of Alzheimer’s disease. DHA helps to reduce beta amyloid peptide accumulation and oxidative damage, which are significant contributors to AD. In South Africa our intake of cold-water fatty fish is hopelessly inadequate so supplementing omega-3s is essential to help fill in the gaps.
Curcumin has also been shown to reduce the accumulation of the beta amyloid plaques associated with Alzheimer’s disease. It has been shown to improve working memory, attention, and reduce cognitive decline in healthy elderly patients.
Vitamin E and CoQ10 are fat-soluble, brain-protective antioxidants that support not only a healthy brain, but also healthy blood vessel function and cholesterol balance. As supplements, they may help to reduce the risk of a stroke, which also can cause dementia.
Ginkgo biloba we know well as a go-to herb for supporting the microcirculation, which also is important for cognitive function. Ginkgo is protective in part due to its antioxidant effects and supports circulation in the small vessels by reducing platelet activation and aggregation. Ginkgo has been shown to improve cognitive function, memory, and even balance, which is also something that can be an issue with AD.
Building a healthy gut microbiome by taking pre- and probiotic supplements can be simple yet powerful strategy for supporting brain function and easing depression and anxiety.
Last but not least, there are significant associations between vitamin D deficiency and AD. Since most people do not get enough vitamin D, supplementation with this vitamin is recommended.
Lifestyle factors that support cognitive function
Many lifestyle choices can help reduce the risk of cognitive decline and AD. Exercise has been shown to improve cognitive function, possibly even increasing brain volume, and helps reduce the risk of AD. Exercise, of course, also reduces the risk factors for AD,ie. the hypertension, dyslipidemia, and hyperglycemia. So the need to be physically active is a no-brainer.
Cognitive stimulation supports brain function, and may include activities such as reading a book, playing a game of cards, or learning a musical instrument or new skill. Healthy sleep is also important for cognitive function and preventing dementia.
Eliminating smoking and excessive alcohol intake also should be a part of a dementia prevention protocol. Cigarette smoking contributes to cardiovascular disease and hypertension, both of which are risk factors for AD. Chronic use of alcohol in excess can lead to high blood sugar and nutritional deficiencies, which on a longer-term basis may promote memory problems as well as AD.
Friends are everything
We sometimes neglect the importance of community and the impact of happiness on our overall health. Community can give life, purpose, and meaning and becomes especially important in an aging population as the passing of a partner or lifelong friends becomes more commonplace. Group activities not only stimulate the brain, but provide community as well.
So, in conclusion, the good news is that a combination of nutritional supplements, diet and lifestyle choices can support healthy function of the brain for years to come.