Alzheimer's Disease - What we can - and can't - control; 7 Tips for Brain Health

Here is the video

Alzheimer’s has touched my family
Earlier this year, my 86-year-old aunt stopped communicating with me.
I knew something was wrong.
We had been calling or texting each other on a regular basis after my mom passed away 4 years ago.

A couple nights ago, I got a call from a woman who told me my aunt has moved into a memory care facility in California.
The staff there believe she hit her head in a recent car accident.

A couple months ago, my cousin told me her husband has been diagnosed with Alzheimer’s. He’s 76. My cousin said things are progressing to the negative side.

Alzheimer’s Disease
I think most of us are familiar with Alzheimer’s Disease.
It’s a type of dementia that affects memory, thinking and behavior.
Eventually symptoms are severe enough to interfere with daily tasks.

Alzheimer’s is a biological process of a buildup of plaques and tangles in the brain.
Over time, this causes brain cells to die, and the brain begins to shrink.
It’s a complicated topic on which I’m not an expert.

Research says there are two factors to consider with Alzheimer’s:
- Things we can control.
- Things we cannot control.

Non-Modifiable Factors
Factors we cannot control are called Non-Modifiable Factors.
These are risk factors you inherit or come with time.
They are:

- Age – the biggest risk, most cases occur after 65

- Genetics – certain genes increase susceptibility

- Ethnicity – higher prevalence in certain groups – African Americans, Hispanics

- Head trauma – the result of past head injuries that we cannot change

Modifiable Factors
These are lifestyle choices we can control ourselves.
The good news is that there’s research that says up to 40% of dementia cases worldwide may be preventable or delayed by addressing modifiable factors.
I have links below to this research (the Lancet report explains that 40%).

Two books on Cognitive Health
Successful Aging, by Daniel Levitin
Keep Sharp, by Sanjay Gupta, MD

Both books address modifiable factors we can influence through lifestyle and environment.

Modifiable Factors - Seven tips for brain health:

1. Exercise – cardio and strength training
2. Lifelong learning – of challenging the brain
3. Rest – good sleep and stress management
4. Nutrition – like a brain-healthy Mediterranean diet
5. Social connections – having meaningful relationships
6. Avoid too much alcohol – heavy drinking increases the risk of Alzheimer's
7. Correct hearing and vision problems – both are modifiable and good for engagement and cognitive stimulation

Appendix to Successful Aging
It might sound strange, but I have this folder with me that I take on trips.
One of the pages in it is the Appendix from the book Successful Aging.
It’s a one-pager called “Rejuvenating Your Brain.”
The author lists 10 things we can do for cognitive strength:

1. Don’t retire. Don’t stop being engaged with meaningful work.
2. Look forward. Don’t look back. Reminiscing doesn’t promote health.
3. Exercise. Get your heart rate going. Preferably in nature.
4. Embrace a moderated lifestyle with healthy practices.
5. Keep your social circle exciting and new.
6. Spend time with people younger than you.
7. See your doctor regularly, but not obsessively.
8. Don’t think of yourself as old, other than taking prudent precautions.
9. Appreciate your cognitive strengths – pattern recognition, crystallized intelligence, wisdom, accumulated knowledge.
10. Promote cognitive health through experiential learning: traveling, spending time with grandchildren, and immersing yourself in new activities and situations. Do new things.

I shot this video in Krabi, Thailand at Noppharat Thara Beach. It’s beautiful here. 😎

Thank you for watching the video or reading the blog. 
Peter

Links:
Here is the video

Books:
Successful Aging, by Daniel Levitin
Keep Sharp, by Sanjay Gupta, MD

Resources:
The Lancet – Dementia prevention, intervention, and care 2020 - here
Alzheimer’s Association – What is Alzheimer’s Disease? - here
National Institute on Aging – Alzheimer’s Disease Fact Sheet - here
Mayo Clinic – Alzheimer’s Disease - here