Over 5 million Americans suffer from Alzheimer’s disease—and that number is expected to triple in the next 30 years.
Because of the immense costs, effects on patient care, and stress on families, medical researchers are striving to find a cure or treatment that lessens the severity of the disease. Current pharmaceutical treatments only slow the onset of Alzheimer’s, and those that have been approved perform only slightly better than a placebo. The drugs are expensive and effective for only a few patients. For those who do experience improvement in symptoms, the effect is typically temporary.
Literally dozens of potential drug treatments are being investigated. The most promising candidate in the pipeline is called Aducanumab. The drug sticks to amyloid molecules linked to the brain plaques that develop Alzheimer’s patients. The FDA is expected to decide whether to approve the drug this month.
Still, many physicians believe that adopting lifestyle changes may be the best chance at staving off Alzheimer’s disease. This is good news since the progress on new medical treatments is slow. It has been over 17 years since the FDA approved a drug to treat Alzheimer’s. Drug companies Merck and Eli Lilly have both terminated trials of highly anticipated Alzheimer’s drugs. Merck ended its trial after an external monitoring committee found that it had “virtually no chance of finding a positive clinical effect.”
Like all forms of dementia, Alzheimer’s results from the death of brain cells, leading to a reduction in brain volume. The disease is characterized by deteriorating cognitive function, including memory loss, due to toxic protein buildups in the brain, called amyloid plaques and tangles. These are linked to several uncontrollable factors, such as age and genetic predisposition, but also lifestyle.
Here are some ways to keep your mind sharp as you age
A diet for a healthy brain
An increasing number of studies show that our diets play a key role in cognitive health. Researchers are particularly interested in the positive effects of the Mediterranean diet, which consists primarily of fish, fruits, vegetables, nuts, legumes, whole grains, and olive oil.
A study published in the journal Neurology found that adults in their 70s who ate a Mediterranean diet were less likely to lose brain volume as they aged.
Another study, from the Rush University Medical Center, found that people who stuck to a Mediterranean-type diet lowered their risk of developing Alzheimer’s by 53%. Even participants who only partially stuck to this diet were able to cut their risk of the disease by 35%.
Dr. Barry Sears, biochemist and creator of the Zone Diet, which targets inflammation, based his program on the Mediterranean diet. One crucial element of the Mediterranean diet is its high levels of omega-3 fatty acids.
According to Sears, the underlying cause of cognitive decline is increased inflammation in the brain. This makes omega-3s, which are anti-inflammatory, ideal for promoting brain health. Unlike most drugs, fat can easily pass through the blood-brain barrier.
“Once omega-3 fatty acids transfer from the blood into the brain, they become building blocks for a powerful group of hormones that resolve the inflammation that causes various neurological disorders,” he said.
Most fats in the modern American diet (such as soybean oil, corn oil, and margarine) are rich in omega-6 fatty acids, which boost inflammation. Some of the best sources of omega-3s are sardines, albacore tuna, and salmon. That’s why the Alzheimer’s Association recommends that people include fish in their diet.
Fish has been considered a brain food for centuries. However, be mindful of choosing your fish. Some contain mercury and polychlorinated biphenyls (PCBs), which can make inflammation worse. At high levels, mercury and PCBs can also be toxic.
Fruits and vegetables contain polyphenols that contribute to brain health. Polyphenols give fruits and vegetables their color, and like omega-3s, they help reduce inflammation in the body. Herbs, nuts, berries, artichokes, and olive oil are all great sources of these anti-inflammatory plant compounds.
This is why polyphenol-rich dark chocolate is sometimes called a health food. Studies show that refined cocoa polyphenols significantly improve brain function and volume in people with slight cognition problems. To reap the benefits, the chocolate must have a high cocoa content, typically over 80%.
Although grains are in the Mediterranean diet, it’s best to swap out many of the white carbohydrates with polyphenol-rich plants. Dark leafy greens, avocados, and cruciferous vegetables, such as broccoli and cabbage, have all been linked to better cognitive function.
Active body, sound mind
Science has also determined that a healthy mind is linked to physical activity. One meta-analysis published in 2009 found that physical exercise reduced the relative risk of dementia by 28%.
According to Dr. Jennie Ann Freiman, author of “The SEEDS Plan: Prevent And Reverse Alzheimer’s Disease,” physical activity is one of the most effective and proven interventions to help prevent and delay the disease.
“Exercise helps maintain brain volume (which shrinks in Alzheimer’s) and promotes neuroplasticity, the forming of new brain connections,” Freiman wrote in an email. “Social dance is one of the activities shown to successfully help avert Alzheimer’s.”
Try interval training, which is short bursts of activity followed by 90 seconds of rest. Weight training has also been found to be beneficial. These types of exercises reduce the impact of inflammation in other organs, resulting in better blood flow to the brain.
In animal studies, sustained aerobic exercises have been found to increase nerve growth factors in parts of the brain related to memory and learning. However, exercise doesn’t need to be excessively strenuous to benefit the brain. Slower, low-impact exercises like yoga or tai chi may work well for older adults who want a gentler way to bring more movement into their life.
Intellectual stimulation
In addition to physical exercise, exercises for the mind may help us stay sharp as we age. These include chess, crossword puzzles, sudoku, and other mental exercises.
In an effort to investigate the “use it or lose it” theory of cognitive decline, a large observational study by the National Institute on Aging examined 700 nuns and priests aged 65 and over. Researchers looked at the time subjects spent doing puzzles and games, reading the newspaper, visiting museums, and other mind activities. Over a seven-year period, researchers found a correlation between the frequency of cognitive activity and the risk of developing Alzheimer’s. For each one-point increase in a subject’s score on the scale of intellectual activities, the risk decreased by 33%.
Research suggests that people who frequently challenge their brain keep their wits longer, even if they develop Alzheimer’s. In a report published in the July 2015 edition of the journal Neurology, researchers found that people at risk of developing Alzheimer’s who played brain games had better cognitive performance, even if plaques formed on the brain. Studies suggest that people who can converse in two or more languages have better cognitive functioning in old age, which may delay the onset of Alzheimer’s disease.
Other research shows that music therapy can even help bring back some spark to a brain in decline when nothing else can. The Alzheimer’s Foundation of America endorses music therapy for its power to change a person’s mood, manage stress and agitation, stimulate positive interactions, and coordinate motor movements.
Stress Reduction
In addition to poor diet and lack of exercise, stress also contributes significantly to chronic inflammatory diseases such as Alzheimer’s.
When the body experiences chronic stress, it increases production of the hormone cortisol. A little cortisol gets us in gear when we’re faced with fight-or-flight circumstances. But if cortisol is constantly being triggered, it leads to illness.
Cortisol increases weight gain by increasing insulin resistance. It suppresses the immune system. And it makes you less mentally sharp because it can cross the blood-brain barrier and destroy the memory cells in the hippocampus.
Many people watch television to unwind, but this may be a poor long-term strategy to deal with stress. A 2015 study from the Northern California Institute for Research and Education in San Francisco tracked more than 3,200 people for 25 years. Researchers found that participants who watched a lot of TV had significantly worse cognitive function at the end of the 25 years. Those who watched a lot of TV and got little physical activity were the most likely to have poor cognitive function in midlife.
Meditation, however, may offer real benefits for a stressed-out mind. Last year, researchers from the University of California, Los Angeles reported that a three-month course of yoga and meditation helped minimize the cognitive and emotional problems that often precede Alzheimer’s disease and other forms of dementia. This meditation course was even more effective than memory enhancement exercises because it also improved participants’ mood, anxiety, and coping skills.
Final thoughts
Medicine may finally develop a truly effective treatment for the seriously debilitating disease called Alzheimer’s and other dementias. In the meantime, treat yourself well. Eat right, exercise both your body and your mind,and reduce your stress.