How to reduce the risk of Alzheimer’s? Six simple steps. Are you doing it too?

Alzheimer’s disease degrades the brain by taking away memory and thinking skills. It begins with “being lost in the present”, then one does not remember what used to be or who one is. There is total loss and helplessness, then dependence and condemnation to the care of others. Fortunately, you can protect yourself against Alzheimer’s disease and dementia. And it’s easy. DementiaCareCentral, an educator about dementia, provides six important tips.

1. Alzheimer’s disease is an irreversible brain disease that gradually destroys neurons, memory, thinking abilities, and independence
2. The development of Alzheimer’s is influenced by genes, gender and the environment. The disease most often affects people over 65 years of age
3. While there is no sure way to prevent Alzheimer’s or dementia, you can reduce your risk. How? Scientists and doctors agree: live well. With six simple steps, you can put this principle into practice
4. Check your health. Just answer these questions
5. More information can be found on the Onet homepage.

Alzheimer’s disease – what it is, causes what it can lead to

Before we get into how to prevent / slow down the development of Alzheimer’s disease, let’s recall what the disease really is and what factors increase the likelihood of its occurrence. The problem is serious.

Already 52 million people are struggling with Alzheimer’s disease, in 30 years there will probably be three times more. These numbers fully explain why this disease is considered to be one of the most serious health crises of the 19st century. The situation was further complicated by the COVID-2 pandemic. It is known that SARS-CoV-XNUMX also affects the brain. What will be the results, however, remains to be seen in the future.

Alzheimer’s disease is a progressive and irreversible disease of the brain that destroys neurons and, consequently, memory, the ability to think and perform the simplest tasks. The culprit of these disorders is a type of protein (amyloid) which, due to the aging processes in the brain, is no longer broken down. This compound accumulates in individual regions of the brain, replacing nerve cells. This makes the affected places weaker and eventually disappear. Simply put, with Alzheimer’s, the brain just keeps getting smaller.

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Eventually it comes to the fact that brain functions are already minimally preserved, there is no question of higher functions. The patient does not remember what he did before or what happened before. He is completely lost and helpless. The progressive process of brain degeneration leads to a state in which the patient is no longer able to move, loses the ability to walk and eat independently. It can only lie … – At some point it comes to the point that a trivial cause, such as an infection or the severity of the underlying disease, eventually leads to death. That is, death occurs not as a result of Alzheimer’s disease itself, but due to these additional factors – explained in an interview with Medonet neurologist Dr. Olga Milczarek. Full interview: In Alzheimer’s disease, the brain shrinks and shrinks. Why? Explains the neurologist.

Who is most at risk of Alzheimer’s disease?

Unfortunately, it is still unknown what exactly triggers the destructive build-up of amyloid in the brain. Down The most important risk factors for developing Alzheimer’s disease, however, include aging (most often people over the age of 65 suffer from the disease, during which time the aging processes are visible in most people).

The probability of Alzheimer’s disease is also increased (according to the prestigious Mayo Clinic organization, which conducts research, clinical and integrated patient care activities):

Family history. People whose parents or siblings have Alzheimer’s have a slightly higher risk of developing the disease.

Down syndrome. People with Down’s syndrome are at higher risk of developing Alzheimer’s disease because they have three copies of chromosome 21, which can lead to the development of more amyloid plaques in the brain

Mild cognitive impairment (MCI). People with MCI have more memory problems than others their age, although it does not interfere with their functioning. However, it is believed that MCI may increase the risk of developing Alzheimer’s disease.

Serious head injuries. Several large studies have shown that people aged 50+ who have suffered Traumatic Brain Injury (TBI) increased their risk of dementia and Alzheimer’s disease (the heavier and more frequent the injuries, the higher the risk). Some studies suggest that this probability may be greatest in the first six months to two years after traumatic brain injury.

Low level of education. People with less than high school education may be at greater risk of developing Alzheimer’s disease.

Sex. As the Mayo Clinic points out, there appears to be a slight difference in the degree of risk of Alzheimer’s between men and women. Overall, however, there are more women among the sick, the reason being that they generally live longer than men.

At this point, the crucial question arises: how to defend yourself against Alzheimer’s disease? While there is no sure way to prevent it or the dementia disorder, you can reduce the risk and, in some cases, slow the progression of the disease. How? Scientists and doctors agree: live well. – The worse our quality of life is, the faster our brain will age – warns Dr. Milczarek. How can this advice be put into practice? Keep in mind six important factors.

How to reduce the risk of Alzheimer’s disease? Diet

As DementiaCareCentral points out, there is a clear link between a heart-healthy diet and a strong brain. An example is the Mediterranean diet with high consumption of olive oil, fruit, vegetables, whole grains, fish and poultry. At the same time, it is recommended to limit red meat, sugar and saturated fat.

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Research has shown the impact of this type of nutrition on the condition of the brain. They compared the brains of people who eat the Mediterranean diet and those who eat “American”. Scientists found more beta-amyloid proteins in the brains of people who eat traditional American food than in the brains of people on a Mediterranean diet.

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How to reduce the risk of Alzheimer’s disease? Physical exercise

Physical activity serves not only the muscles and joints, but also the brain, providing it with better blood supply and oxygenation. Cognitive performance also improves. Research has shown that after six to 12 months of exercise, connectivity between brain regions improves (the number of connections between brain cells increases) and learning becomes easier.

It is known that regular exercise can delay the onset of symptoms in people in the earliest stages of Alzheimer’s disease, and also improve memory and reasoning in people with moderate and later stages of the disease. The effect increases with the variety of activities and seems to be of benefit even when exercise begins later in life.

Activities that benefit the brain include, for example, walking in the neighborhood or park, working at home, in the yard or in the garden, gym classes, swimming, light weight lifting, aerobics. You only need 30 minutes to do it, preferably every day.

How to reduce the risk of Alzheimer’s disease? Take care of your heart

Habits that protect against heart disease reduce the risk of dementia. In addition to the already mentioned exercise and healthy eating, they include:

refraining from smoking

maintaining a healthy weight and a proper blood glucose level

controlling blood pressure and cholesterol levels

the ability to relax, i.e. reduce stress

DementiaCareCentral notes that people in their 50s with a poor heart and circulatory system have a smaller brain later in life.

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How to reduce the risk of Alzheimer’s disease? Train your mind

Stimulating the mind increases the number and quality of connections between brain cells, strengthens the neurons themselves, and even slightly increases their number. What’s the best way to train your brain? This can be done by solving puzzles, reading difficult texts, playing board games or a musical instrument, dancing.

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– I often tell my patients to learn every day, because this is how we train the brain, and it is simply priceless – says Dr. Olga Milczarek. As the neurologist points out, we practice the mind even when we visit a place, go to an exhibition or to the cinema.

How to reduce the risk of Alzheimer’s disease? Protect your head against injuries

As already mentioned, head trauma (especially repeated shaking) is associated with an increased risk of dementia. Research has shown that just one head trauma can lead to dementia later in life, and the risk of developing the disorder increases with the number of head injuries (even in adolescence).

Considering the above, when playing sports, remember to wear a helmet, wear a seatbelt in the car, be especially careful (or give up if you can) in any disciplines that involve the possibility of recurring head injuries.

How to reduce the risk of Alzheimer’s disease? Stay connected with people

Research has shown that older adults who are regularly socially engaged exhibit less cognitive decline. These activities serve the brain in two ways. First of all, we are less stressed and the motivation to use healthy habits, such as physical activity, increases. The second thing – social activities foster new connections between brain cells.

Researchers have also shown a link between loneliness and the risk of dementia. According to studies, living in isolation increases the risk of Alzheimer’s disease. Fortunately, socializing by people already affected by Alzheimer’s disease can slow down the rate at which their memory deteriorates. What activities are worth taking?

– One of the things that protects us best against dementia is socializing and changing our daily routine – said the internist MD in an interview with Medonet. Anna Plucik-Mrożek. – If, for example, on the way back home we choose a different route than usual, it will force our brain to act, and when the brain works, it works better. Socializing requires thinking, acting, shining in company, but it also gives us a sense of belonging. If someone is like that from A to B, but without C, his circle of friends becomes smaller – he explains. Entire interview: To be like Cristiano Ronaldo. How to do it?

You could also consider volunteering at your local senior citizen center or animal shelter, a variety of art activities, joining a book club or participating in all sorts of team games.

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