Long life is a wondrous gift of modern medical science, but it doesn’t always mean good health. A worst-case scenario that many people fear most is having a functioning body, but a mind stricken with dementia. The very thought of losing our memory is a frightening prospect. Alzheimer’s is the most common form of dementia and can lead to behavioral changes, disorientation, confusion, unfounded suspicions, and difficulty speaking.
Risk Factors
There is no specific test for Alzheimer’s, although brain shrinkage and amyloid plaque are typical indicators. A person’s genetic profile plays a role in the risk of developing Alzheimer’s, but this relationship is not always clear. Certain lifestyle factors, such as heart health, significantly influence cognitive health. High blood pressure and cholesterol levels can significantly raise the risk of Alzheimer’s and dementia. A sedentary lifestyle, smoking, depression, diabetes, and obesity are other significant risk factors.
Notably, avoiding everyday contact with aluminum, a common food additive in many processed foods and baked goods, cookware, and utensils, may reduce risk levels. While women seem to have a slightly higher risk for the disease, it’s unclear whether this is due to physiological differences or longer lifespans.
Can Exercise Help?
The relationship between exercise and brain power has been known for quite some time. Exercise increases the number of small blood vessels throughout the body and has been found to enhance brain connectivity. In particular, aerobic exercise, such as walking and running, is beneficial.
A number of studies have compared the mental acuity of older adults based on their activity levels. Consistently, active participants show reduced cognitive decline compared to sedentary control groups.
Strength training should not be neglected. A recent study showed women with mild cognitive impairment improved their memory following weight training.
What About Diet?
Eating well appears to reduce the risk of dementia. A diet rich in lean proteins, whole grains and legumes, healthy fats, fruits, and vegetables can all improve brain health. Omega-3 fatty acids and other healthy fats support brain health as well. In contrast, a western diet heavy in refined carbohydrates, unhealthy fats, and processed foods reduces learning and memory and contributes to other diseases, including cardiovascular disease.
Which Botanical Extracts May Help?
Research shows resveratrol, a potent antioxidant found in high concentrations in red wine, and honokiol, an active compound derived from Magnolia bark, can protect the brain from oxidative stress, a leading cause of chronic inflammation throughout the body. Increased inflammation has been linked to dementia, Alzheimer’s, and general cognitive decline.
Curcumin, the active ingredient in turmeric, benefits memory and brain function, perhaps due to powerful anti-inflammatory and antioxidant properties.
Meditation
Meditation can help control stress, maintain a positive mood, and improve memory. One study has even shown meditation can change how the brain is structured by increasing the folding in the cerebral cortex, which improves how the brain processes information.
The Importance of Social Interaction
Social engagement also improves brain function. People who volunteer, attend lectures, or work collaboratively tend to show better cognitive performance. Social connections can also reduce dementia risk. Maintaining connections with family, friends, and community is essential for mental health, especially as we age.
Take Action Today
While Alzheimer’s disease has no cure, ongoing research highlights measures that can help control cognitive decline. By incorporating a healthy diet, regular exercise, smart supplementation, meditation, and social interaction into our lives, we can take positive steps to keep our minds sharp as we age. In the process, we also boost cardiovascular health and improve our overall quality of life.
