The 7 simple lifestyle hacks that can help reduce your risk of Alzheimer’s
ALZHEIMER'S is a devastating condition for both the person suffering with it and their loved ones.
It can be hard to live with, but one expert has revealed there are some things you can do to reduce your risk of getting the illness.
The disease affects the brain and Alzheimer's UK says that in the UK there are more than 42,000 people under the age of 65 living with the condition.
While there is currently no cure for the disease, some treatments can help boost these chemical messages, and ward of some of the symptoms.
But it is ultimately a progressive disease which means more symptoms appear and worsen over time.
Speaking to The Sun , expert at said there are a myriad of lifestyle changes a person can make to reduce their chances of developing Alzheimer’s or Dementia.
1. Diet
Dr Glenville says that what you eat can have a big impact on your memory as you age.
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Studies have previously shown that the Mediterranean diet – rich in fresh fruit and vegetables, olive oil and oily fish – is linked to a reduced incidence of cognitive decline.
"The Mediterranean diet also helps keep your blood sugar in balance. This is vital as blood sugar and insulin are so closely linked with an increased risk of Alzheimer’s that many experts now refer to it as ‘type 3 diabetes’", Dr Glenville said.
2. Vitamins and nutrients
We all know the importance of a well-balanced diet, but sometimes we don't get the correct vitamins and nutrients from our food.
Dr Glenville said that there are several nutrients that have key components that can prevent the development of Alzheimer's.
She explained: ";Fish oil supplements contain DHA, one of the major omega 3 fatty acids in the brain, which has a protective effect against Alzheimer’s.
"Omega 3 fatty acids are important not only in the fight against Alzheimer’s but also vascular dementia, as it helps to prevent plaque from forming in the brain; improves cerebral blood flow and reduces inflammation.
"Making sure you have healthy levels of vitamin D is also crucial. Research has revealed that people who were moderately deficient in the vitamin had a 69 per cent increased risk of developing Alzheimer’s, and the risk increased to 122 per cent in those who were severely deficient.
"In another study, people taking vitamin B6, vitamin B12 and folic acid had 90 per cent less brain shrinkage compared to a placebo group."
Phosphatidyl choline can also be useful in optimising memory and brain function as it is common for Alzheimer's patients to have a shortage of this.
"Drugs which mimic acetylcholine are often used as a treatment for Alzheimer’s. You can take phosphatidyl choline, which your body uses to make the brain chemical acetylcholine, in ", Dr Glenville added.
3. Sleep
Dr Glenville said you need to remember that sleep is connected to so many of our emotions and can have a big impact on our health.
She explained: "Getting an adequate amount of sleep allows you to be more awake and vigilant. During sleep, your brain can make your experiences during the day more permanent, which is vital to being able to retrieve memories and recall information.
"Whilst our hectic and busy lives make it difficult to get enough sleep every night, you should try to aim for at least six to eight hours per night, to allow your brain time to recharge and prepare for the next day.
"So, give yourself time before bed away from screens and bright light to increase your chances of having a good night’s sleep."
What is Alzheimer's
Alzheimer’s disease is named after the doctor who first described it in medical literature, Alois Alzheimer.
The disease affects the brain and Alzheimer's UK says that in the UK there are more than 42,000 people under the age of 65 living with the condition.
The condition affects one in six people over the age of 80 and it is thought that around 850,000 people in total are suffering in the UK alone.
n the early stages of disease, the signs may be subtle at first.
However, over time they become more pronounced and begin to interfere with a person’s daily life.
While there are common symptoms, every person diagnosed with Alzheimer’s is unique and will likely experience the disease differently.
But, for most, the earliest sign are problems with memory. Here are the five you should look out for.
As the disease progresses a person might:
- lose common items including keys and glasses around the house
- struggle to find the word they are looking for in conversation
- forget recent conversations or events
- get lost in a familiar place, or while on a familiar journey
- forget important anniversaries, birthdays or appointments
Though memory problems are the most common, there are other signs a person may be struggling with dementia.
They include:
- speech problems – a person may struggle to follow a conversation or find they are often repeating themselves
- problems judging distance, navigating stairs or parking the car
- difficulties making decisions and solving problems
- losing track of the day or date
Other signs to watch for include people becoming depressed, irritable, withdrawn and disinterested in activities that they previously enjoyed.
A large study entitled, ‘Sex on the Brain!’ of more than 6,800 people showed that those who were still active in the bedroom had sharper cognitive function.
Dr Glenville said: "The release of neurotransmitters, such as dopamine, into the brain during sex is thought to be responsible for this benefit.
"Stress is also linked to cognitive decline and memory loss. In a study of 800 women, who were assessed over 40 years, those who reported experiencing the most stressful events in middle age were at a 21 per cent increased risk of developing Alzheimer’s in old age and at a 15 per cent higher risk of developing other forms of dementia.
"When under stress, your body produces both adrenaline and cortisol. Cortisol is a hormone we all need and is there to keep us alert and protect us from danger. However, research suggests that the release of too much cortisol can lead to memory loss.
"It's so important to take care of your emotional wellbeing, and there are various ways a person can manage stress."
4. Exercise
Exercise can help boost your brain function and studies have previously found that it's the amount you do, not the intensity that counts.
Dr Glenville explained: "An 8-year study revealed that people who were most active had a 30 per cent lower risk of memory and cognitive decline.
"With walking, the distance walked was more important than how fast the participants walked."
5. Brain training
While a run in the park can do us the world of good, your brain also needs training, Dr Glenville says.
"Reading, dancing, playing board games and musical instruments have all been shown to reduce dementia risk.
"Doing crosswords has been found to be particularly beneficial in delaying memory decline – by 2.5 years", she said.
6. Over-the-counter medicines
Several over-the-counter medicines – including cold and flu, heartburn, and sleep problem remedies – contain anticholinergics, these Dr Glenville says, block the chemical acetylcholine.
She explained: "Research has shown that people taking these drugs had reduced brain volume (known as brain shrinkage) and performed poorly on memory tests.
"PPIs, which help reduce acid reflux, may increase dementia risk by up to 44 per cent because they can increase plaque levels in the brain."
7. Health checks
It's important that if you think you might be showing signs of Alzheimer's then you get a test.
Dr Glenvillle said there are specific blood tests you can have that look at your brain health and memory.
She explained that these tests looks for heavy toxic metals such as mercury and aluminium, which can be toxic to your brain.
A nutritional test will also check for deficiencies and imbalances such as calcium, chromium, copper, zinc, iron, magnesium, selenium, manganese, vitamins A, E, D, omega 3, omega 6, trans fats and saturated fats.
A homocysteine test can also make sure levels of this amino acid are not too high, as large amounts have been linked to dementia. Research shows that if your level of homocysteine is greater than 14mmol/l it doubles your risk of developing Alzheimer’s.
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Finally, Dr Glenville said a HbA1c test can check your average blood glucose levels over the last three months. As mentioned earlier, Alzheimer’s is now being called type 3 diabetes.
Dr Glenville runs clinics in Harley Street, London, Kent and Ireland and is the author of Natural Solutions for Dementia and Alzheimer’s .
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