Can We Prevent Alzheimer’s Disease?

By Tracy McCoy

It has been said that an ounce of prevention is worth a pound of cure! Can we truly know if preventative measures will ward off illnesses such as heart disease, diabetes and Alzheimer’s? Some believe that we can, others are not so sure, especially if genetics are involved, but getting healthier and taking care of ourselves sure can’t hurt. I have Alzheimer’s Disease and age-related dementia in my family. Alzheimer’s on my father’s side and agerelated dementia on my mother’s side. So for me I am willing to try preventative measures. I stay up to date on the newest studies and advances in the care of dementia. Honestly, it is a horrible disease that robs you of the one thing you think no one can take, your memories and your ability to think. In most cases the Alzheimer’s patient is relatively healthy but the brain is slowly shrinking and dying. They call it “the long goodbye” and that is accurate. The cost of care can be astronomical and the families trying to care for the dementia patient are under a great measure of stress and exhaustion both mentally and physically. The numbers continue to climb with more cases being diagnosed each year. According to the Alzheimer’s Association, global dementia cases are forecasted to triple by 2050. That’s scary, but we can’t just sit and be paralyzed with fear, we have to do what we can to prevent the onset or progression as much as possible.

Experts have beens studying this disease since it was discovered in the early 1900s. Some believe they have made incredible strides in understanding the disease’s affects on the brain and have learned how to make life better for the affected individuals and their families. From my personal experience I disagree with that statement. No one can pinpoint what causes it and therefore treatment options are minimal and largely ineffective in slowing progression. Again this was my experience. Research suggests that amyloid plaques are the cause but yet studies have shown that some Alzheimer’s patients don’t get these plaques and other people with the plaques never develop the disease. So 115 years later we still don’t know the root cause or how to stop this disease. What do they believe will help keep our brains healthy and functioning, possibly warding off dementia? Let’s go over what we know can’t hurt.

1. Keeping Our Hearts Healthy – According to www.alz.com

“Several conditions known to increase the risk of cardiovascular disease — such as high blood pressure, diabetes and high cholesterol — also increase the risk of developing Alzheimer’s. Some autopsy studies show that as many as 80% of individuals with Alzheimer’s disease also have cardiovascular disease.” More research is needed to understand the heart-head connection, but who doesn’t need a healthy heart and if that keeps our brains healthy too, it sounds like a win-win!

2. EXERCISE! MOVE! STAY ACTIVE! All three of these work for both heart and head. My job is often very sedentary and as more of us sit in front of computers hour after hour we move less and less. I for one and maybe you need to make an effort to get up and get out. Even ten minutes of walking every hour would have to help. Regular daily walks and enjoying the outdoors while doing it has been shown to be beneficial for increasing blood flow and oxygen in the brain. It increases those feel good hormones which might or might not help ward off brain disease, but it’ll surely make us nicer people. Talk with your doctor about what might work best for you.

3. Diet & Nutrition – The DASH diet and the Mediterranean diet seem to be our healthiest options. Both limit sodium, sweets, sugary drinks and red meat. They are high in healthy fats, fish, grains and veggies. We all know this, right, but avoiding fast food, eating out and an occasional sweet treat are hard. But let me tell you looking your daughter in the face and not knowing who she is can be much more difficult! If I and maybe you made better choices 75% of the time, how much better would we feel and how far would that go toward making us healthier from head to toe? It’s worth considering.

4. Connecting with Others – Social and mental stimulation through conversations and interaction with others has shown to have a positive affect on keeping the brain healthy. It is believed that this mental stimulation strengthens connections between nerve cells in the brain. Play those brain games on your phone, computer or tablet… it’s exercise for your brain. Keep your brain active by learning, reading and I believe a few good hugs a day is good for everybody!

5. Stay safe! - It appears that there is a strong connection between head trauma and cognitive decline. They believe that a head trauma from a fall or accident where you lose consciousness increases your risk of developing dementia. So avoid loose rugs, poor lighting, minimize clutter and wear a helmet when riding a bike or playing sports and always wear your seatbelt!

6. SLEEP! Getting enough sleep is huge! The CDC says at least 1/3 of American adults don’t get adequate sleep. Good sleep is imperative to good health.

7. Prevent High Blood Pressure and QUIT SMOKING – Much of what we’ve already talked about can help reduce blood pressure and medication can treat it if it’s high. That second one is a nobrainer! Smoking is horrible for your health. I am an ex-smoker and thank God everyday that I could quit. If I can, you can! This will not only help with your brain, it could save your lungs, heart, prevent some cancers and more.

8. Prevent and Correct Hearing Loss – My friends at Adams Hearing will be glad I mentioned this one. Hearing loss is isolating and impairs those connections we talked about earlier. When my dad first began showing symptoms of Alzheimer’s disease we honestly thought he couldn’t hear and maybe that was part of it. Studies at John Hopkins concludes that “The latest aging research not only shows the two are connected, it’s also leading scientists to believe that hearing loss may actually be a cause of dementia.” That is huge. They are also linking hearing loss to a host of other health problems. I’ll be calling Chris Adams on Monday!

9. Avoid Overindulging in Alcohol – According the National Institutes of Health, It was once thought light to moderate drinking might reduce the risk of dementia. That has changed. It is estimated that 50 million people suffer from dementia and 10 million people are newly diagnosed with dementia every year. The WHO considers dementia a health priority and are looking at ways to prevent the disease. They have this to say, “high-level alcohol consumption (greater than 14 drinks per week) is certainly linked to an increase in dementia risk, post-mortem (autopsies) show a reduction in brain volume and MRI signs of brain damage.” In Alzheimer’s the brain shrinks until there is significant loss of brain volume.

10. Supplementation – the Jury is OUT – Many health professionals “pooh-pooh” vitamins and supplements but yet some have proven heart healthy benefits and if taking care of our heart helps our brain than for me 1+1 might equal 2. Omega-3s (Fish Oil) is good for your heart, skin, hair and maybe your brain. CoEnzyme Q-10 is recommended for congestive heart failure, diabetes, Parkinson’s disease and for those taking statins. It is thought to help decrease the frequency of migraines and increase physical performance according to the Mayo Clinic. It appears to be safe when taken as directed and under a doctor’s supervision. Your body produces CoEnzyme Q10 naturally BUT as we age our levels decrease and it’s difficult to get what we need from our food. It is present in fish, meat and nuts. When we first took my dad to the doctor for his memory loss they asked if he took Vitamin B-12, he did not. So the first thing they tested was to see if he was deficient in B-12. According to Harvard University a Vitamin B-12 deficiency can mimic dementia and cause memory loss among other things. Our bodies don’t make B-12. It has to come from what we eat. Some people don’t or can’t consume enough or don’t absorb it properly. Have your doctor test you for B-12 and vitamin D while you are at it. Can’t hurt!

IMPORTANT: Since I am not a health professional, rather a person looking for ways to prevent or delay the onset of Alzheimer’s Disease, please always discuss your concerns with your Doctor.