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Pro-actively reduce the risk of getting Alzheimer’s disease
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The numbers are scary. Currently there are over 5 million people in
the USA suffering from Alzheimer’s disease.
This condition affects one out of eight people over 65 and one out of
two for those over 85. This progressive disease
slowly destroys the connections between brain cells, leaving holes in the brain
tissue. It steals memories and the
ability to communicate and respond to one’s environment and eventually leads to
death. It is the sixth leading cause of
death in the country now and is expected to affect more and more people as our
population ages. World-wide it is
estimated that there will be about 135.5 million people with Alzheimer’s by
2050.
In the beginning, Alzheimer’s usually presents itself as a mild form of forgetfulness or
short term memory loss. At the early stages of cognitive problems there may be time to delay the onset of future memory issues. The Alzheimer’s Research & Prevention
Foundation believes that memory loss is not a normal or natural part of
aging. With proper preventative action,
the brain can be rejuvenated and the risk of developing Alzheimer’s greatly
reduced. For those already diagnosed
with Early Cognitive Impairment, studies show that actively working the
brain can elevate symptoms and actually reverse some of the damage caused by
the disease, as well as delay further damage to the brain.
The Alzheimer’s Research &
Prevention Foundation promotes “Four Pillars to Alzheimer’s Prevention”. These preventative measures are for all
seniors and elderly who wish to be proactive about their cognitive health. For those already diagnosed with Early
Cognitive Impairment or dementia, these measures can actively slow down the
progression of the disease and provide a longer, healthier life prolonging the onset of disabling symptoms. The ARPF suggests
focusing on these four areas of prevention:
1.
Diet and Supplements
2.
Stress Management
3.
Exercise
4.
Prescription
Medications
Diet and Supplements
Lifestyle has a direct impact on developing Alzheimer’s disease. Beyond genetic predisposition, a person’s
chance of being diagnosed with any form of dementia is greatly influenced by
diet. Eating correctly to promote better
memory, prevent memory loss and slow down cognitive impairment is an excellent
place to start. An Alzheimer’s prevention
diet is comprised of
· 20% good fat - extra virgin olive oil, avocado,
flax seed oil and Omega-3 fish oils
·
40% lean protein – fish, chicken, turkey and soy
· 40% complex carbohydrates – fresh fruit &
vegetables, whole grains, and legumes
· Super food for the brain – blueberries, spinach,
walnuts, wheat germ and flax, etc.
Beyond diet, vitamin and minerals play an important role in preventing
Alzheimer’s disease. Taking a basic
multiple vitamin and mineral supplement with folic acid is a good place to start. Vitamin C taken with Vitamin E has been
proven to reduce risk of Alzheimer’s by up to 20%. Other supplements to boost memory include
ginkgo biloba, phosphatidyl serine, Omega-3 Oils, acetyl-L-carnitine, coenzyme
Q10 and alpha lipoic acid.
Stress
Management
It has been proven that high levels of stress play a role in
Alzheimer’s disease. There is a
relationship between high blood pressure, high cholesterol, and high cortisol
levels and the onset of Alzheimer’s.
This means that balancing stress is vital to prevention of these
conditions, which often leads to onset of Alzheimer’s as one ages. Stress relaxation techniques lower cortisol
levels which improve mental functions.
Although many types of stress reducing techniques are helpful, the ARPF
promotes a yoga meditation called Kirtan Kriya shows a profound effect on
the brain and memory as well as other aspects of overall health.
Exercise
Being active both physically and mentally is essential to an
Alzheimer’s prevention program. Physical
exercise reduces the risk of developing this disease by 50% and regular exercise
in women aged 40-60 shows a notable reduction in cognitive decline compared to
those who do not exercise. Studies show
that 150 minutes a week of a combination of cardio and strength training boost
brain size and strength as well as benefit general health.
Mental exercise reduces chances of getting Alzheimer’s disease by
50-70%. Spending at least 20 minutes a
day challenging the brain with new or different tasks improves brain function
significantly. Moreover a combination of
physical exercise immediately followed by mental stimulation such as a
crossword puzzle or word game gets the best possible outcomes.
Prescription Medications
Early detection and prompt medical treatment of memory problems can
help delay the onset of Alzheimer’s. In
fact those with a diagnosis of Mild Cognitive Impairment have a high risk of
progressing to Alzheimer’s unless a pro-active program is put in place. A combination of prescription medications along
with a holistic medical program has been proven to have the best results. Pharmaceutical
medications, Bio-identical hormone replacement therapy and over the counter
supplements should always be taken under the guidance of physician who is an
expert in Alzheimer’s disease.
Taking action by following the ARPF’s Four Pillars of Alzheimer’s
Prevention will maximize brain size and ability and reduce the risk of getting
Alzheimer’ disease.
Kate McCarthy is Director of Operations for HomeAid Health
Care which provides services for the elderly who wish to remain safe and
independent at home. HomeAid is sister
company to Prairie Home Assisted Living which has served the physical,
spiritual, mental and health needs of their Residents since 1999. Together the two family owned companies
provide comprehensive care for the elderly in the Fox Valley of Wisconsin.
Sources:
“The Four
Pillars of Alzheimer’s Prevention” brochure. Alzheimer’s Research &
Prevention Foundation.
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