Alzheimer’s disease, the most common form of dementia, affects over 5 million Americans. The number of cases could triple by 2050, making it the sixth leading cause of death in the United States. While the rates for cancer, heart diseases, and other conditions have been declining, Alzheimer’s disease continues to climb.
Contributing Factors
Genetics play a crucial role in determining the risk of developing Alzheimer’s disease, but the relationship between genes and the disease is not entirely understood. For example, a gene called APOE-e4 increases your risk, but does not guarantee that you will develop Alzheimer’s. Heart health is also a significant factor. High blood pressure and cholesterol can boost your risk of Alzheimer’s and other forms of dementia. Additionally, a sedentary lifestyle, smoking, depression, diabetes, and obesity contribute to the risk of developing Alzheimer’s disease. Women seem to have a slightly higher risk for the condition, although it is unclear if this is due to differences in body makeup or because they tend to live longer than men.
Good for the Body, Good for the Brain
Exercise has been shown to delay cognitive decline, and better circulation seems to reduce the risk of Alzheimer’s. Several studies have compared the mental acuity of older adults based on their physical activity. Consistently, the people who exercised did better on mental tests and did not suffer as much cognitive decline. One study at the University of British Columbia also found that women with mild cognitive impairment improved their memory with weight training and aerobics compared to simply stretching.
Food for Thought
Eating a whole food, unprocessed diet can reduce dementia risk. Foods that protect the heart, like lean proteins, whole grains, and plenty of fruits and vegetables, can potentially improve brain health. Your meals should emphasize greens and cruciferous vegetables like broccoli, cauliflower, cabbage, kale, and collards. These are good for the immune system, detoxification, and hormone balance. Omega-3 fatty acids also support brain health. Fatty fish, like salmon, as well as nuts and flaxseed, are great sources of these fats. Some animal studies have shown that omega-3s, particularly DHA, reduce beta-amyloid plaques, a defining characteristic of Alzheimer’s.
Botanicals and Nutrients
Oxidative stress caused by unstable molecules called free radicals can damage the brain. There is growing evidence that excess oxidative stress contributes to dementia, Alzheimer’s, and general cognitive decline. Resveratrol, a compound found in high concentrations in red wine, is a potent antioxidant. Research has shown that moderate amounts of red wine lower the risk of Alzheimer’s. Animal studies have also shown that resveratrol reduces amyloid plaque.
Honokiol, extracted from Magnolia bark, is another powerful antioxidant, 1,000 times more potent than vitamin E. It has been shown in preclinical studies to be a powerful anti-inflammatory and neuroprotective agent.
Curcumin, the active ingredient in the spice turmeric, has been used in traditional Asian practices for centuries. Modern research has confirmed its benefits for brain health. In a study from the Salk Institute, a drug created from curcumin reversed Alzheimer’s in mice.
Supplements like nattokinase, found in a fermented soybean product called Natto, and the amino acid L-Carnitine, can also improve circulation and support brain health.
Mind-Body-Brain
Meditation can control stress, maintain a positive mood, and improve memory. One study observed participants, some of whom had mild cognitive decline or Alzheimer’s, performing a specific type of meditation. They increased blood flow to the brain and improved their scores on cognitive tests. Meditation has also been found to change the brain’s structure, increasing folding in the cerebral cortex and improving its ability to process information.
Making Connections
Social activity has been shown to improve brain function. Engaging in volunteer work, maintaining large social or family networks, and participating in other forms of social involvement can increase lifespan, improve health, and decrease depression.
Although there is currently no cure for Alzheimer’s disease, research continues to uncover everyday ways to address cognitive decline. A healthy diet, regular exercise, targeted nutrients, relaxation, and social connections can all contribute to keeping our minds sharp over time and offering tangible benefits for overall health.
