guarding against alzheimer's

by Dr. Kathleen Moore

When people think about staying fit, they generally think from the neck down. But the health of your brain plays a critical role in almost everything you do: thinking, feeling, remembering, working, and playing – even sleeping.

In 2000, 4.5 million people were living with Alzheimer’s disease. That number is projected to increase to between 11-16 million by the year 2050. Well-established risk factors for Alzheimer’s disease are genetics and aging. Unfortunately, these are two risk factors you can’t control. The good news is that there’s a lot you can do to help keep your brain healthier as you age.

If you are middle-aged and have high cholesterol or high blood pressure, or are a diabetic or smoker, you face a significantly higher risk of developing dementia in your later years, a new study in the Jan. 25, 2005 issue of the journal Neurology suggests. And when these researchers looked at a combination of risk factors, they found that risk for dementia increased from 27 percent for one risk factor to 237 percent for people having all four factors, said study author Rachel Whitmer, from the Kaiser Permanente Division of Research. However, if these risk factors are identified in middle age, earlier treatment may reduce or prevent dementia.

The Alzheimer’s Association has issued four recommendations to help keep dementia at bay:

• Stay mentally active. A growing body of evidence suggests that lifelong stimulation is the key to building brain cells, staving off memory loss, and possibly even preventing Alzheimer’s disease. Read, take a class, work crossword puzzles, play games, or try challenging yourself with music or language lessons. Cognitive exercise such as puzzles or discussing current events can increase crucial connections between brain cells.

• Stay physically active. Walk, bike, jog, garden, practice tai chi or yoga. Dr. Dharma Singh Khalsa, president and medical director of the Alzheimer’s Prevention Foundation International, recommends combining physical and mental exercise, such as singing familiar songs while walking or reading the newspaper while riding a stationary exercise bike.

• Remain socially involved . Volunteer, take a dance class, plan a trip with friends. Doing interesting work (paid or volunteer), pursuing hobbies, and engaging in an active social life can help keep your mind engaged and active.

• Adopt a brain healthy diet. A low fat, low cholesterol diet is advisable. The incidence of Alzheimer’s is higher among people whose diets are high in saturated fat, which causes free radical damage leading to inflammation of the brain. On the other hand, omega-3 fatty acids (found in salmon, sardines, and flaxseeds) appear to be protective. There is also growing evidence that a diet rich in dark vegetables and fruits, which contain antioxidants, may help protect brain cells. Blueberries are one food that seems to help – one half-cup of blueberries packs as much antioxidant power as five servings of peas, carrots, apples, squash, or broccoli.

And do it all with a smile. Studies show that a relaxed, positive emotional state is also good for your brain.

Other recent research is suggesting additional protective measures that may help delay or prevent the development of dementia :

• In one study, cholesterol-lowering statin drugs such as Lipitor resulted in a 39% reduced risk of Alzheimer’s. Researchers aren’t sure whether this is due to the fact that cholesterol contributes to the brain plaques that lead to Alzheimer’s, or whether the result is due to an anti-inflammatory mechanism.

• Fish oils and a powerful antioxidant called alpha-lipoic acid may also help combat the development of Alzheimer’s disease. Two studies, one from the Netherlands and one from the US, showed a 60-70% reduced risk in people who ate fish at least once a week.

• Recent research in rats suggests that the yellow spice turmeric, a major ingredient in American mustard and Indian curry, reduced the risk of Alzheimer’s disease. This may explain the unusually low incidence of Alzheimer’s in India, where people consume significant amounts of turmeric every day.

• A recent study at UCLA showed that non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen may dissolve deposits of amyloid protein that characterize Alzheimer’s disease. These deposits, known as plaque, hinder communication between nerve cells in the brain, leading to memory loss and other symptoms of dementia. While researchers are a long way from recommending that we take NSAIDS preventively, they do think this might explain why other studies have shown lower risk of Alzheimer’s among people who take anti-inflammatory drugs. Taking NSAIDS regularly is not without risk – they can cause bleeding ulcers and serious kidney problems.

• Finally, a current study is looking at the potential of vitamins B6, B12, and folic acid to reduce the damaging protein homocysteine in the brain.

The bottom line is that you can do everything “right” and still not prevent Alzheimer’s disease. But it’s in your best interest to be aware of the most up-to-date information available so that you can make your own decisions about your health.

ABOUT THE AUTHOR: Kathleen Moore has a Ph.D. in Counseling Psychology, and currently works as an administrator at the University of Rochester. Contact her at kmoore@rochesterhealthyliving.com.