I just finished reading a detective novel with a terrific plot. And by doing that, I hope I have made a little contribution to safeguarding my brain against Alzheimer’s disease.

That might sound strange and funny, but you will understand me better as the article goes on.

Alzheimer’s disease, also simply known as Alzheimer’s, is a neurodegenerative disease of the elderly (usually age 65 years and older), and is the cause of 60-70% of all cases of dementia. ^[1]

Alzheimer’s is terrible! Once upon a time, I was regularly briefed about its progression in an elderly sufferer I know. From what I learned, you will certainly not wish it on your worst enemies.

The disease affects the brain gradually, shutting down all brain functions till the patient can barely function on his/her own. The disease is chronic –  it is very difficult (almost impossible) to reverse its symptoms, and it is usually terminal.

Alzheimer’s encroach on its victims gradually, starting with mild forgetfulness and learning problems and worsening over time.

At the early stage, patients usually experience difficulties remembering recent events, but as it progresses, they may start experiencing problems with language and forgetting the names of common things, patients will also start experiencing serious disorientation – they get lost easily, and may be unaware of where they are. Indeed, the elderly sufferer I knew often knock on neighbors’ doors, demanding entrance into his “house.”

As this brain disease progresses, patients might become depressed and/or easily excited. Many get aggressive and confrontational; they experience bizarre mood swings and cease to notice or care about their hygiene. These constitute some of the most trying moments for caregivers of the affected.

At the last stages of the disease, patients will often withdraw from family and society^[2], and gradually lose bodily functions (including motor functions). When this happens, sufferers soon die.

While Alzheimer’s disease might not be immediately diagnosed in people exhibiting such symptoms, the onset of these symptoms themselves, and especially the worsening of it, are usually a good indicator of Alzheimer’s disease in a patient. After diagnosis, most patients only have three to nine years to live before succumbing to the ravages of the disease. ^[3]

Sadly, it is believed that some of us are guaranteed to have the disease, and some currently have it without being aware of it. The reason for this is that the earlier manifestation of Alzheimer’s is often mistakenly blamed on aging or stress. ^[4]

As for people guaranteed to have it, they are people with certain mutations in their genes. While people in this category cover only an extremely few numbers of Alzheimer’s cases, scientists insist the presence of these genes in anyone is a guarantee for the development of the disease in their brain in the future. ^[15]

What Causes Alzheimer’s Disease?

What causes Alzheimer’s disease is currently poorly understood. Apart from pieces of evidence for genetic factors, scientists have little much else to say.

The only certain thing is that Alzheimer’s can be inherited, which is only a reinforcement of the genetic origin of the disease. In fact, experts claim that about 70% of the risk of developing Alzheimer’s is inherited from a person’s parent. ^[5]

Other factors that might put a person at risk of developing Alzheimer’s have been studied, but none of them is definite as we shall soon see.

These other potential risk factors run the gamut from a history of head injury(ies) to hypertension, smoking, exposure to air pollution, and even obesity. These are just a few of them, and none can be unequivocally linked to Alzheimer’s disease. But they are risk factors nonetheless, and they will be directly or indirectly discussed as the article progresses.

But for now, it will be responsible to state that almost nothing can prevent Alzheimer’s disease if genetic or age factors make a person already predisposed to it. Even as lifestyle modifications or health factors that promise to reduce the incidents of Alzheimer’s disease exist, a great deal of research work is needed to prove their effectiveness.^[6]

Is There a Drug That Can Cure It?

There is currently no known rigorously tested and scientifically proven drug that can cure Alzheimer’s disease or greatly slow down its progression, even despite extensive laboratory and clinical research over the years.^[7] Although some drugs might temporarily improve symptoms.^[1]

The focus of care is on assisting patients in carrying out major (and even minor) day-to-day live activities as the disease progresses. This is otherwise known as caregiving. Caregiving often places a heavy burden on caregivers of Alzheimer’s patients, which are usually family and friends.

If only for the reason that no reasonable person would wish to be a burden on their family and friends during the elderly phase of their lives, it is always wiser to stay safe. “Staying safe” might mean trying to avoid some of what are considered risk factors in getting Alzheimer’s disease, some of these might mean the avoidance of these predisposing factors to Alzheimer’s disease. We have briefly mentioned some of them above.

And although while “staying safe” is not a guarantee that a person won’t develop Alzheimer’s in the future, it doesn’t hurt to try.

How to Reduce the Risk of Developing Alzheimer’s Disease

Now, let’s discuss some of what we can do to probably decrease the risk of having Alzheimer’s disease in the future:

1. Engage in Mental/Intellectual Activities:

Although I started reading that detective novel I mentioned earlier in a bid to fight a writer’s block, I soon found the intricate plot and excitement in it stimulating to my mind.

By the time I was ready to write this article, I realized that reading it might even play a little role in helping me stave off Alzheimer’s disease during my old age. Ridiculous but maybe sensible.

I am saying this because experts have mentioned engaging in mentally challenging activities as one of the factors that can help reduce the risk of having Alzheimer’s disease.

Some studies have found links between improved cognition that may last for years arising from sessions of mental activities that last only months. ^[8]

But reading is not the only activity experts have recommended. They have recommended working crossword puzzles, learning to use a complicated tool or process, or generally learning new knowledge as other factors that might reduce the risk of having Alzheimer’s disease.

If you are like me, mental activities like some of these are what you find easy; please be earnest with it. For example, if you want to take up reading too, you can learn how to fund, build, and equip a small library here.

The presence of a small library in your home might make reading more attractive to you.

2. Physical Exercise:

Fearing Alzheimer’s or not, regular physical exercise is generally good for the health of the body and mind.

Generally, physical exercise has been linked to a reduced rate of dementia.^[9] But more importantly (and more specifically), physical exercise has been associated with a reduced risk of developing Alzheimer’s disease. It might also reduce the severity of symptoms in some patients.

Studies have found that people who are overweight or obese in mid-life have a greater chance of having the disease later in life.^[8] However, obese people even have a greater risk than just overweight individuals. ^[8]

It is always good to initiate sessions of moderate physical activity into our routine while we are still younger. It is harmless and can be fun. It might also be a cause for a decrease in the risk of developing Alzheimer’s disease later in life. However, try to consult your doctor before initiating an exercise program for yourself.

3. Active Social Activities

Some of us definitely enjoy being left alone, but this might not be helpful as far as reducing the risk of Alzheimer’s disease is concerned.

Having an active social life or regular social activity has been linked to a reduced risk for Alzheimer’s disease.^[10] Scientists say that regular social activities can create positively unforgettable experiences that might lead to better and more efficient neural functioning. ^[10]

One advantageous side of having a good social life is that a good social life often incorporates some level of physical and mental activity. For example, beneficial friendships and familial relationships often include playing and reading together, or organizing friendly races or sporting activities.

This means that we can get all three benefits just by having an active social session. That is, we can exercise our body and create positive emotional experiences that may improve our neural functioning while enjoying a social atmosphere.

Although a solid, unquestionable link hasn’t been established yet between having an active social life and a guaranteed lesser risk of developing Alzheimer’s disease, it won’t hurt to start being more friendly with family, friends, neighbors, and people generally.

4. Education

Maybe, just maybe, the lack of education played some part in the Alzheimer’s disease of that elderly sufferer I knew.

Not having an education has been fingered as a risk factor for Alzheimer’s disease. ^[11] The sufferer I know have little or no education at all, and while he is intelligent in many aspects, his deficiency education-wise is far below what has been recommended by scientists involved in the study of Alzheimer’s disease:

Experts have noted that having less than a high school education might be a risk factor for Alzheimer’s disease.^[6]

5. Learning a Second Language

Learning a second language have been described as a tool to “delay the onset of Alzheimer’s disease” ^[12]

6. Healthy Diet/Mediterranean Diet:

A good diet can never be underestimated in any cognition-related issue. We have always preached eating a good, balanced diet. This is because we believe a diet that is not lacking in beneficial meats, oils, and vegetables is helpful to the brain and memory. We have written several articles in this regard.

While researches linking certain diets with a reduced risk for Alzheimer’s are not yet conclusive, there is enough connection to suggest that a Mediterranean diet, in particular, might be helpful in reducing the risk for Alzheimer’s disease.

This is because a Mediterranean diet is high in vegetables, whole grains, fruits, and fish and low in fats and sugar. A combination of foods like this is highly beneficial to vascular health.

Some scientists believe that the benefits of a diet like this on the heart and kidney might be reflective on brain health, and thus, might equip the brain to be well guarded against anomalies like Alzheimer’s disease.

However, more research is needed in this area.

Note: Some people also include alcohol (wine) in their Mediterranean diet. We will recommend you avoid this because alcohol has been associated with Alzheimer’s disease^[19].

In any case, a good, balanced diet is always beneficial to general bodily health.

Eat healthily.

7. Avoiding Smoking

Anyday, smoking is destructive to human health.

Smoking makes healthy organs in the body sick in the long term. Smoking is not an advisable habit for anyone wishing to maintain a good brain health till old age and death.

Research works have shown that smoking increases the risk of getting Alzheimer’s disease.^[13][16]

It is a good guess that a compromised brain might be less resistant to whatever causes Alzheimer’s disease.

Please let’s keep off or quit smoking if we want a reduced risk for developing Alzheimer’s disease.

8. Treat Risky Underlying Health Conditions

Hypertension and diabetes are two examples of health conditions that have a slight chance of increasing our predisposition to Alzheimer’s disease. ^[14]

To control Alzheimer’s risk factors favorably, serious underlying health conditions, especially those affecting vascular health like high blood pressure should be treated.

This is because high blood pressure, left untreated, can lead to damage of tiny blood vessels in the brain. This can lead to a whole host of nervous system problems, and it doesn’t help the brain ward off Alzheimer’s disease either.

9. Avoid Having Head Trauma

Experts are finding enough reasons to link past traumatic head injuries to later onset of Alzheimer’s. ^[15] Such head injuries might be from violent experiences or some sports. Efforts are being made to develop better helmets to prevent serious head injury in some sports and daily activities that put people at risk of head injuries, for example, while riding a high-powered motorcycle.

10. Get Quality Sleep

Sleeping helps the brain to repair and reorganize the brain ^[17]. In fact, research has been shown that too little sleep or too much sleep can affect the memory^[18].

Do we need to say more?

Links have been found between poor sleep patterns and the development of Alzheimer’s disease and other dementias. ^[8]

Indeed, there is probably no memory improvement advice you will come across that will not recommend getting quality sleep.

Most recommendations usually revolve around getting at least 6-7 hours of quality sleep every day.

Frequently Asked Questions on Prevention of Alzheimer’s Disease

What is the Main Cause of Alzheimer's Disease?

What exactly causes Alzheimer’s Disease is currently poorly understood. The best scientists can say is that age and genetics play a prominent role in Alzheimer’s disease.

What are the First Signs of Alzheimer's Disease?

Mild forgetfulness and problems learning new information can be the first signs of Alzheimer’s Disease, although these can also be symptoms of other brain problems rather than Alzheimer’s. It’s best to have a proper medical diagnosis from qualified medical personnel.

How can I Prevent Alzheimer's Disease?

Ordinarily, it may be impossible to prevent Alzheimer’s disease if genetic or age factors already make a person predisposed to it. Even as lifestyle modifications or health factors that promise to reduce the incidents of Alzheimer’s disease exist, a great deal of research work is needed to prove their effectiveness unequivocally.

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Mr. Hammed is a freelance writer who has been writing for many years. He enjoys writing, making graphic designs and hanging out with family and friends.

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References:

1. World Health Organization. Dementia Fact Sheet – https://www.who.int/en/news-room/fact-sheets/detail/dementia (Retrieved 3-4-2020)

2. Alzheimer’s disease – https://www.semanticscholar.org/paper/Alzheimer’s-disease.-Burns-Iliffe/0fccf0616b35e3bb427c3783a44777e4dc228713 (Retrieved 3-4-2020)

3. Survival in Dementia and Predictors of Mortality: A Review – https://onlinelibrary.wiley.com/doi/abs/10.1002/gps.3946 (Retrieved 3-4-2020)

4. Recommendations for the diagnosis and management of Alzheimer’s disease and other disorders associated with Dementia – https://onlinelibrary.wiley.com/doi/full/10.1111/j.1468-1331.2006.01605.x (Retrieved 3-4-2020)

5. Alzheimer’s disease – https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(10)61349-9/fulltext (Retrieved 3-4-2020)

6. Alzheimer’s Prevention – Does it Exists? – https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-prevention/faq-20058140 (Retrieved 3-4-2020)

7. Preventing Alzheimer’s Disease – https://science.sciencemag.org/content/337/6101/1488.full (Retrieved 3-4-2020)

8. Preventing Alzheimer’s Disease – https://www.helpguide.org/articles/alzheimers-dementia-aging/preventing-alzheimers-disease.htm (Retrieved 3-4-2020)

9. Cognitive Reserve and the Prevention of Dementia: the Role of Physical and Cognitive Activities – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4969323/ (Retrieved 3-4-2020)

10. Cognitive reserve and Alzheimer disease – https://www.semanticscholar.org/paper/Cognitive-reserve-and-Alzheimer-disease.-Stern/5b032763dd33290793fbc1542564e3e9ca00b588 (Retrieved 3-4-2020)

11. Systematic review of the effect of education on survival in Alzheimer’s disease – https://www.cambridge.org/core/journals/international-psychogeriatrics/article/systematic-review-of-the-effect-of-education-on-survival-in-alzheimers-disease/D78BA007560C051D05CE662DBFA0E15E (Retrieved 3-4-2020)

12. Speaking Two Languages May Delay Getting Alzheimer’s – https://web.archive.org/web/20140502013633/http://www.denverpost.com/ci_17427474 (Retrieved 3-4-2020)

13. “Study Shows Cigarette Smoking A Risk For Alzheimer’s Disease”. Study Shows Cigarette Smoking A Risk For Alzheimer’s Disease | UC San Francisco, 2010, https://www.ucsf.edu/news/2010/01/98230/study-shows-cigarette-smoking-risk-alzheimers-disease. Accessed 30 Apr 2020.

14. Diagnosis and treatment of dementia: 1. Risk assessment and primary prevention of Alzheimer disease – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2244657/ (Retrieved 3-4-2020)

15. Can Alzheimer’s Be Prevented? – https://www.alz.org/alzheimers-dementia/research_progress/prevention (Retrieved 3-4-2020)

16. Publishing, Harvard. “Smoking Increases Later Risk Of Dementia – Harvard Health”. Harvard Health, 2020, https://www.health.harvard.edu/newsletter_article/smoking-increases-later-risk-of-dementia. Accessed 30 Apr 2020.

17. “Sleep Found To Repair And Reorganize The Brain”. Harvard Gazette, 2007, https://news.harvard.edu/gazette/story/2007/03/sleep-found-to-repair-and-reorganize-the-brain/. Accessed 30 Apr 2020.

18. Howard LeWine, M.D. “Too Little Sleep, And Too Much, Affect Memory – Harvard Health Blog”. Harvard Health Blog, 2014, https://www.health.harvard.edu/blog/little-sleep-much-affect-memory-201405027136. Accessed 30 Apr 2020.

19. Mansfield, Brooke. “New Evidence From The Hodge Lab Shows That Moderate Alcohol Drinking Exacerbates Brain And Behavioral Pathologies Associated With Alzheimer’s Disease | Bowles Center For Alcohol Studies”. Bowles Center For Alcohol Studies, 2019, https://www.med.unc.edu/alcohol/new-evidence-from-the-hodge-lab-shows-that-moderate-alcohol-drinking-exacerbates-brain-and-behavioral-pathologies-associated-with-alzheimers-disease/. Accessed 1 May 2020.