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Sarah Baldauf
Regular aerobic activity like running and cycling help protect brain function
We all want to dodge the Alzheimer's bullet.
And lucky us, Mother Nature has counterbalanced the power of our hard-wired genes by allowing multiple lifestyle choices to greatly influence our aging.
Your destiny is not fated; you do have some control.
Yes, genes are powerful forces but they "are not even the dominant factor" for the vast majority of people, says Paul Thompson, professor of neurology at the
Here are some factors you can take action on to help your brain stay healthy over the long term:
1. PHYSICAL ACTIVITY
Recent research from the
Reaping the cognitive benefits of pumping oxygen- and sugar-rich blood to the brain won't require high intensity exercise, says William Thies, chief medical and scientific officer of the
2. WEIGHT CONTROL
The heavier a person is, the more likely he or she may be to develop Alzheimer's. Thompson published research in August that found that the brains of older individuals who were obese (with a body mass index over 30) had approximately 8 percent less brain volume than subjects of normal weight (BMI between 18.5 and 25).
When brain-volume loss reaches about 10 percent, Thompson says, symptoms like memory trouble or confusion appear. Earlier studies have suggested that people who are obese in midlife have a threefold increased risk of developing Alzheimer's, and those who are overweight (considered a BMI between 25 and 30) have a twofold increased risk. This is due, at least in part, to the fact that with added pounds, fat gets deposited in the brain and narrows blood vessels that deliver fuel, Thompson theorizes. Over the long term, brain cells die and vital connections and volume are lost.
3. MENTAL CHALLENGES
No, it's not just about doing sudoku--though puzzles do fall into the category. The brain's ability to reorganize neural pathways with new information or experiences means it's regularly changing; we can even generate new brain cells. But you need to work it.
The general guideline, says Neil Buckholtz, chief of the dementias of aging branch at the
4. SOCIAL CONNECTIONS
Research has found that people with larger social networks, while they had similar amounts of the plaques and tangles of Alzheimer's disease as did more isolated people, were less affected cognitively. And separate research suggests that psychological distress over the long term significantly raises a person's risk of developing Alzheimer's.
Thies predicts that science will eventually reveal that "this kind of interaction stimulates the brain to make new connections" that perhaps help compensate for decline. To get a threefer, try learning the intricate steps of the tango in a dance class with your friends.
5. HEALTHY DIET
"What we have pretty good evidence for is that a diet higher in vegetables and lower in fat is (protective)," explains Thies. While the evidence doesn't offer up any recipes for success, the general recommendation is to get plenty of veggies and fruits with dark skins, like spinach, beets, red bell peppers, onions, eggplants, prunes, blackberries, strawberries, red grapes, oranges, and cherries, according to the
Some evidence suggests green, leafy cruciferous vegetables, in particular, are helpful. Eating fish high in omega-3 fatty acids may be beneficial. So may some nuts, such as almonds, walnuts, and pecans, that have high levels of vitamin E, an antioxidant. Research published in February in the Archives of Neurology suggested that a Mediterranean diet appears to be protective against Alzheimer's.
Some animal research has shown that curcumin, which is in the curry spice turmeric, suppresses the buildup of beta-amyloid, a main component in the harmful plaques in the Alzheimer's-afflicted brain.
6. CHRONIC DISEASE CONTROL
Buckholtz notes that "high blood pressure in old age is a very strong risk factor for developing Alzheimer's later on, but if you can keep the blood pressure down, that decreases your risk." And a study published in
A sizable body of evidence suggests that type 2 diabetes and heart disease affect the brain and perhaps the development or severity of Alzheimer's.
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Health - 6 Ways to Protect Yourself From Alzheimer's Disease