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There are currently more than 7 million Americans over age 65 living with Alzheimer's disease, a progressive neurological condition that affects memory, behavior and the ability to carry out everyday tasks.
In the United States, 1 in 9 people 65 and older are living with Alzheimer's disease, and recent data suggests that someone in the U.S. will develop the disease every 65 seconds. Despite the prevalence of this disease, it still has no known cure, although there are treatments to help relieve symptoms and treatments that may help slow the progression of disease.
Although advancing age remains the main risk factor for developing Alzheimer’s, Alzheimer’s is not a normal part of aging and age is not the cause of the disease. Research shows that women are more likely to develop the disease than men. In fact, a woman's lifetime risk of Alzheimer’s is almost twice that of a man’s, and 2 out of 3 people living with Alzheimer’s are women. In women at risk for developing Alzheimer's, subjective memory complaints are very common in the perimenopausal years before developing Alzheimer's, and memory function steeply declines after menopause.
The role of genetics in developing Alzheimer's disease continues to be investigated, and studies show that late-onset Alzheimer's is attributed to having the apolipoprotein E (APOE) gene. People inherit one form of the APOE gene (e2, e3 or e4) from each parent. Those who inherit the e4 form of the ApoE gene from one parent have an increased risk of developing Alzheimer's, and those who inherit the e4 gene from both parents have an even higher risk.
Other risk factors related to Alzheimer's disease include lifestyle factors such as diet and physical and mental exercise. Modifying these risk factors by making behavioral changes may make a difference in your risk of developing Alzheimer's disease.
Physical activity
Not only does exercise strengthen muscles, it improves our heart and lung function, helps prevent osteoporosis, and improves mood and overall well-being. And research shows physical activity and exercise can positively impact brain function.
Exercise has been shown to increase the number of blood vessels and capillaries that supply the brain and improve learning and memory. Regular exercise during midlife and even later in life (after age 64) can reduce the risk of developing all types of dementia, including Alzheimer’s disease, by up to 45%. Brisk walking in particular has been shown to reduce risk of developing dementia.
Diet
Researchers have long explored whether diet may preserve cognitive function or reduce the risk of Alzheimer's. Studies show specific foods that are rich in antioxidant and anti-inflammatory properties can affect age-related changes in the brain.
Curcumin, the main ingredient of turmeric, and docosahexaenoic acid (DHA), a type of healthy omega-3 fatty acid found in fish, both reduce beta amyloid and plaques found in the brain.
Research also shows that the Mediterranean diet has positive effects on cognitive function. The Mediterranean diet, which includes fruits, vegetables, small amounts of dairy, fish and poultry and little red meat, has been shown to reduce the risk of Alzheimer's.
More recently, the MIND diet, a combination of the Mediterranean diet and the DASH diet, which is a low-sodium diet designed to prevent high blood pressure, has been shown to delay the risk of developing dementia. What makes the MIND diet so special? It specifically includes foods and nutrients that research shows to be good for the brain, such as berries. Research is ongoing regarding the relationships of various specific dietary components and their effects on cognitive decline and Alzheimer's.
Cognitive activities
Research shows there are many benefits to keeping your brain active. People who participate in cognitively stimulating activities such as reading newspapers, playing puzzles or learning a new language during their older years may ultimately reduce their risk of developing dementia.
Social engagement and social networks have also been shown to be related to cognitive performance. Adults who have a full social network and participate in many social activities tend to have less cognitive decline and a decreased risk of dementia than those who are not socially engaged.
Studies also suggest intellectual activities and social engagement may help protect the brain by establishing "cognitive reserve,” which is the brain’s ability to adapt and find alternate ways of doing things. Optimal brain function can be strengthened and enhanced through regular mental and social exercises, much like what we see when we exercise our body muscles. Less engagement with other people or lack of intellectually stimulating activities can result in less cognitive reserve, and lead to cognitive decline and dementia. Engaging in social and intellectual activities may offer extra protection from developing Alzheimer's disease.
So, what can you do to keep your brain in optimal health?
While you can’t control your age, sex or genetics, you are in control of many things that impact your brain health. Focus on eating a healthy diet, engaging in regular physical activity and stimulating your brain to lower your chances of developing dementia, including Alzheimer’s.
