Is Alzheimer’s Disease Inevitable?
There is a common misconception that memory loss is a normal and expected part of the aging process. Memory problems and even dementia such as Alzheimer’s disease are so prevalent among Americans today that they are viewed as being universal and an inevitable part of aging. In actuality, not all people need experience memory problems. In fact, there is a small group of elderly people who experience very little in the way of brain changes as they grow older and they are referred to as “successful agers.” These successful agers are exceptional people who form a small minority in our culture. Unfortunately, the majority of individuals do experience some decline in cognitive ability, chiefly memory, as they age. This ranges from benign forgetfulness to dementia with a condition called Mild Cognitive Impairment as an intermediate stage.
It is important to note that although memory problems are very common, you do not have to accept them as a natural part of aging. You do have some degree of control over age-related cognitive decline.
Researchers have identified various risk factors that contribute to the development of conditions such as hypertension, diabetes, cancer and obesity. It now seems that factors that lead to the development of these conditions also increase the risk for Alzheimer’s disease. However, it is possible to intervene in a variety of ways to reduce your risk before the development of dementia. The most powerful preventative approaches consist of changes in lifestyle habits including reducing chronic psychological stress, improving diet, and increasing physical activity. By understanding the risk factors prevalent in our culture that contribute to cognitive decline and making judicious life style choices, you can take control of your cognitive health.
Chronic psychological stress tends to have a negative impact with respect to general health and more specifically to brain function. One way to measure stress is through a stress hormone called cortisol. It has been shown that people with Alzheimer’s disease have higher levels of cortisol than age-matched healthy adults which supports the notion that chronic stress is a risk factor for Alzheimer’s disease. Increasing socialization is a good way to manage life stressors. The impact of positive social experiences on health and dementia has increasingly been a focus of research. Initial studies have shown that the number of social contacts people have with friends, acquaintances, and relatives is predictive of overall health. In addition, adequate socialization also seems to be a direct and independent protective factor against the development of Alzheimer’s disease. Relaxation techniques and treatment for depression are also important in reducing stress.
Diet is probably the single most important factor in reducing vascular disease which is a direct risk factor for the development of Alzheimer’s. With respect to diet, there are certain fundamental considerations that will affect maintenance of health. The primary dietary issue is to avoid high calorie, low fiber carbohydrate foods that potentiate insulin response. One should strive to consume carbohydrates that are high fiber, nutrient dense vegetables and fruits rather than the sweetened or starchy carbohydrates that are more common in our culture. Other important considerations include consuming foods high in monosaturated fat, increasing intake of omega-3 fatty acids while limiting consumption of foods containing saturated fats and omega-6 fatty acids, increasing consumption of lean meats and reducing salt intake. In addition, certain leafy vegetables and fruits, in particular, spinach, strawberries, and blueberries, not only are healthy but have been shown to reverse aging effects in a number of studies.
Physical activity also plays an important role in cognitive health. Researchers have found that patients with Alzheimer’s disease have reduced levels of activity in mid-life as compared to healthy patients. Other studies have shown that physical activity was associated with lower risk of cognitive impairment and dementia in general as well as a lower risk of Alzheimer’s in particular. In addition, sustained levels of physical activity have been shown repeatedly to be associated with sustained cognitive ability in the elderly. Exercise causes increased blood flow to the brain, it enhances the generation of new brain cells, and improves learning ability.
In conclusion, Alzheimer’s disease is a chronic condition that develops over long periods of time often in conjunction with many chronic conditions. There is an intermediate stage between health and dementia called Mild Cognitive Impairment, a stage at which various interventions can be employed. If physical activity is maintained and wise choices are made in regard to lifestyle habits, it may be possible to slow or even prevent cognitive aging. Researchers at a number of institutions have ongoing studies to investigate interventions that may help stop or even reverse memory decline in older adults.