According to the World Health Organisation, there are currently more than 55 million people worldwide suffering from dementia. It is the 7th leading cause of death and it costs economies globally 1.3 trillion US dollars. Alzheimer disease is the most common form of dementia and may contribute to 60–70% of cases. Alzheimer’s is a devastating disease that impacts not only patients but also their loved ones and caretakers.
In light of Alzheimer’s awareness month, here are a few important things that everyone should know about this disease:
- The largest risk factor associated with Alzheimer’s disease is advanced age followed by genetics. Individuals that have the APOE-4 gene variation for example, have an increased risk. However, there are many environmental and lifestyle factors within our control that can help modify that risk.
- Other risk factors for Alzheimer’s Disease include hypertension, hyperlipidemia, and type 2 diabetes: a large number of people with Alzheimer’s (50-80%) also have type 2 diabetes.
- There are changes in the blood brain barrier in more than 50% of all dementias. The blood brain barrier consists of different cells that are tightly packed together, with tight junctions just like in the gastro-intestinal barrier. The blood brain barrier carefully regulates what flows into the brain. When it becomes hyperpermeable (“leaky”) this can lead to neuro-inflammation, and issues with blood flow, nutrient supply to the brain, and brain waste clearance processes.
The above mentioned points clearly show us that when it comes to prevention or delaying the onset of Alzheimer’s disease, there are many diet and lifestyle strategies and tools available to us:
- Manage blood sugar levels. Firstly, to prevent type 2 diabetes but also to prevent other devastating ripple effects of chronically elevated blood sugar levels, such as inflammation, vascular damage and the breakdown of the blood brain barrier through the build-up of advanced glycation end (AGE) products.
- Manage blood pressure levels with lifestyle interventions such as exercise, stress management practices (meditation, breathing practices, mindfulness practices), sauna bathing, or pharmaceutical interventions if required.
- Omega 3 supplementation plays a role in cognitive decline prevention through various mechanisms, including dampening inflammation, and improving lipid markers. Essential Fatty Acid testing can give you an indication if omega 3 supplementation is warranted.
- Eat an anti-inflammatory, nutrient dense diet and take a good quality multivitamin to cover your baseline micronutrient requirements. A study published in September 2022 in Alzheimer’s & Dementia Journal showed that people over 65 who supplemented with a multivitamin for 3 years slowed down age-related cognitive decline by 60%.
- Exercise is not only important for blood pressure reduction. Getting your heart pumping regularly has many more benefits, including an increase in brain-derived neurotrophic factor (BDNF), which strengthens neuroplasticity and long-term memory among other things.
- Prioritize sleep. Inadequate sleep is associated with an increased risk for dementia. The brain goes through important waste clearance processes while we sleep, which help maintain brain health and preventing toxic build-up.
- Look after your gut health. The gut (also known as our second brain) has a complex relationship with our central nervous system, including the brain. Imbalances in the gut microbiome and gut permeability can result in chronic inflammation that travels up to the brain thereby affecting brain health and neurodegenerative processes.
- Look after your oral health with brushing, flossing and regular dental check-ups. Studies have shown a correlation between gum disease (periodontitis) and a higher risk of developing Alzheimer’s disease. Some of the oral bacteria that are associated with gum disease have been found in the brains of individuals with Alzheimer’s disease.
As we age, it’s crucial to prioritize our brain health and take proactive steps to maintain cognitive function and prevent the onset of dementia.
If dementia is something that worries you and you are ready for a personalized plan of preventative action, set up a free discovery call with me here.
Be well.
