Alzheimer can be prevented

“About five years ago, I noticed that he was confusing names and dates,” Alexandra says of her 73-year-old father. “I was hoping it would pass. Alas, this did not happen: now he does not even always recognize me.

This is Alzheimer’s disease. The thought of it is frightening: its causes are not yet clear, so it is impossible to predict who it will overtake. But much more depends on our efforts than it seems. Even a genetic predisposition does not mean that the disease is inevitable.

“Today, experts are betting on prevention in the fight against dementia and Alzheimer’s,” emphasizes Alexander Sonin, psychologist and head of the Memini information project on dementia. By keeping our brains active and enriching our lives, we reduce risks and keep our brains young.

Watch your heart and blood vessels

Alzheimer’s disease most often occurs in the presence of other health problems. “Some chronic diseases provoke the development of cognitive impairment in old age,” notes Alexander Sonin. – First of all, it is cardiovascular disease. They need to be treated, blood pressure levels must be controlled.”

Healthy vessels provide blood flow to the brain: it supplies oxygen and nutrients and carries away toxins with it. High blood pressure means that the blood vessels are blocked or damaged: insufficient blood supply to the brain can lead to the development of Alzheimer’s disease. At the same time, after 80 years, the pressure naturally decreases, and this already becomes a threat. So if hypertension develops late, it may even protect the brain.

Avoid neurotoxins

Some substances found in food, household chemicals and in the air act like a poison on the brain. The number one danger is nicotine. Smoking increases the risk of developing Alzheimer’s disease by 14%. Another threat is pesticides, so farmers and agronomists are at risk.

Heavy metals are suspected: aluminum, which is part of cosmetics, deodorants, and mercury, which is found in dental fillings and some types of fish.

Neuroscientists at the University of Keele have found that Alzheimer’s disease has four times more aluminum in human brain tissue than healthy ones. Studies have also found traces of mercury in the brains of patients, but so far they have not been able to prove their connection with the development of the disease.

Limit convenience foods

There is evidence that malnutrition, in particular industrial products, combined with a sedentary lifestyle, causes one in four cases of Alzheimer’s disease. Studies in mice show that foods rich in unsaturated fatty acids destroy the synapses of neurons in the hippocampus, the region responsible for memory.

Unsaturated fats, or trans fats, are used industrially as a cheap substitute for butter and are often found in processed foods. The label “no trans fats” on the package does not guarantee that they are not there – most likely, this means that they are less than 0,5 grams. In addition, they may be hidden under the name of “partially hydrogenated” fats in sweets, especially cheap ones, in margarine and pastry products.

Another “accomplice” of Alzheimer’s is sugar: according to studies, it is responsible for half of the cases of the disease. Three quarters of sugar, without noticing it, we get from processed food: not only confectionery, but also canned food and semi-finished products. “Therefore, regular monitoring of sugar levels, as well as total cholesterol in the blood, is important,” emphasizes Alexander Sonin.

Maintain your tone

Brisk walking, running, dancing, cycling are just what you need to reduce the risk of disease. Any physical action in which our whole body participates is suitable.

This is confirmed by the results of a study of men and women over the age of 65, conducted at the University of Pittsburgh. Those who practiced aerobic exercise had more gray matter volume, and the risk of Alzheimer’s disease was half as much. There are several reasons.

1. Aerobic exercise has a beneficial effect on the heart and blood vessels. Through moderate but constant physical activity, the blood supplies the brain with nutrients better.
2. Uniform load on the whole body contributes to the formation of new neurons. Moreover, it is never too late to do such exercises: the result is also observed in people in old age, and even in those who already show signs of the disease.

Sleep at least seven hours a day

The brain needs periodic cleaning, and it does it in a dream. While we sleep, glial cells remove toxins accumulated during the day. In particular, they get rid of amyloids, “wrong” proteins that concentrate around nerve cells, clogging their receptors and preventing them from “communicating” with their neighbors. Due to an excess of amyloids, plaques are formed – precursors and companions of Alzheimer’s disease.

For 7-8 hours of good sleep, new connections are formed and strengthened in the brain, and partially blocked nerve cells are released.

Be sociable and curious

Nutrition and exercise help keep the brain healthy, but nerve cells need constant activity. “The better we are educated, the less likely we are to get Alzheimer’s – studies show such a dependence,” Alexander Sonin explains. It will help to master any new skills and solve problems related to creativity and mental tension.

It is even better if we have someone to share our hobbies with. “With age, the social circle narrows, our environment becomes poorer,” notes Alexander Sonin. “It is important that we have the opportunity to interact with others. You can visit various circles and clubs, join new activities that involve communication in a group, make new acquaintances.