3 Ways to Reduce the Risk of Alzheimer’s Disease
Alzheimer’s disease, the most common form of dementia, currently affects more than 7 million U.S. adults age 65 and older, according to the Alzheimer’s Association. This disease occurs when neurons in the brain are damaged, leading to problems with memory, language, and concentration. Other symptoms include changes in mood and behavior such as confusion, suspicion, depression, poor judgment, or acting impulsively. Although these symptoms seem new at diagnosis, the brain changes that caused them are thought to begin 20 years or more before symptoms appear.
“It’s never too early to start making the lifestyle choices that are beneficial for long-term brain health,” says Shaliza Shorey, PsyD, clinical psychologist at the Palo Alto Veterans Affairs Medical Center. “Although there is no guaranteed way to prevent Alzheimer’s disease, there are things we can do in midlife to reduce the risk of this illness later.”
Even though lifestyle factors such as a healthy diet, managing stress, and maintaining healthy relationships reduce the risk of developing Alzheimer’s, Dr. Shorey says the following three factors have the most significant impact:
- Sleep
- Cardiovascular health
- Continually learning new things
Prioritize Sleep for Brain Health
Sleep is critical for cognitive enhancement because the brain repairs, reorganizes, and rejuvenates itself while we are sleeping. Specifically, sleep has been proven to improve memory, regulate metabolism, and reduce mental and physical fatigue. Sleep directly affects our memory because neurons continue to communicate with each other during sleep, solidifying the neural pathways from the day’s experiences and turning those pathways into lasting memories.
Additionally, evidence suggests that sleep serves a housekeeping function, removing toxins in the brain that accumulate while we are awake. Therefore, when sleep is deprived, toxins can accumulate, resulting in detrimental effects on behavior and judgment.
“Sleep and memory are very strongly linked because memories consolidate during sleep,” says Dr. Shorey. “When people are trying to prevent dementia and preserve memories, prioritizing sleep becomes essential.”
Cardiovascular Exercise Keeps the Brain Healthy
Improving blood circulation through regular cardiovascular exercise is crucial for long-term brain health, as it helps reduce blood pressure. High blood pressure, or hypertension, can damage the brain over time and lead to cognitive decline.
High blood pressure can also damage small blood vessels in the brain, damaging neurons responsible for thinking and memory. Also, research shows that people aged 60 and above with untreated high blood pressure were more likely to have biomarkers of Alzheimer’s in their spinal fluid.
“There have been very strong links between people who are in good cardiovascular shape and a decreased risk of Alzheimer’s,” says Dr. Shorey. “Consistent circulation of fresh blood to the brain is key for cognitive longevity, so it’s important to get the heart rate up when we exercise to boost our circulation.”
Be a Lifelong Learner
Due to neuroplasticity, the brain’s ability to change and adapt, our brain creates new neural connections and networks every time we learn a new skill. Research shows that more educated elders are less susceptible to age-related or pathological cognitive changes. Therefore, staying curious and being a lifelong learner can help stave off brain atrophy, which can lead to symptoms of dementia later in life.
“The human brain is a very adaptive organ. We habituate, we adapt, we develop tolerance,” says Dr. Shorey. “We can make a parallel to lifting weights. Since muscles also adapt and develop tolerance, if we don’t continually lift heavier weights, our muscles can start to atrophy. Like muscles, the brain is also adaptive, so we need to keep it challenged throughout our lives to prevent stagnation.”
When taking a class, learning a new skill, or engaging in a new hobby, Dr. Shorey says it’s important to enjoy the creative process of learning something new and not be too hard on ourselves or overly concerned with the outcome.
“It’s important to give yourself one day per week of a non-striving or leisure activity where you’re being creative, experimenting, and learning something new in a fun and playful way,” she says. “Setting aside time for idle play is not a waste of time—it’s good for the brain and will help you live longer.”
If you find that you’re too busy to take on a new hobby, such as learning a language or attending a weekly dance class, research shows that multitasking is also beneficial for brain health.
“Brain development is woven into so many little things. We don’t need to find a couple of extra hours every week to keep our brains challenged; we can multitask throughout the day,” says Dr. Shorey. “I’ve done multitasking activities with my brain-injury patients, and they have shown marked improvement, and some have fully recovered. So, there is hope for all of us. Due to neuroplasticity, keeping our brains engaged and challenged is the key to reducing the risk of Alzheimer’s later in life.”
