How to Prevent the Onset of Alzheimer's Disease

            Alzheimer’s is a tragic brain disorder that impairs memory and thinking skills in affected individuals, and it compromises their ability to carry out life’s everyday functions. About five million Americans harbor this disease, and it is ranked as the sixth leading cause of death in the United States. The disease is caused by the buildup of abnormal deposits of proteins that form amyloid plaques and tau tangles, which eventually lead to the dysfunction of neurons, reduction of neuronal connections, and eventually neuron cell death. The neurons most heavily affected are those in the hippocampal area of the brain. This site is essential for memory, which is why Alzheimer’s patients present with a deterioration in memory over time as the disease progressively gets worse.

            I had the pleasure of listening to Dr. Hui Ye’s presentation on Alzheimer’s. His argument was that we should study Alzheimer’s disease at the earliest stage because a lot happens before the plaques even form. In his research, he found that the accumulation of intracellular amyloid beta precedes plaque formation. This amyloid beta impairs neuronal firing capacity, synaptic transmission, and membrane integrity. Plus, it eliminates the firing capability of the hippocampal CA1 neurons in a concentration dependent manner. Thus, maybe targeting the toxic effects of amyloid beta before they accumulate could be beneficial when it comes to the prevention and treatment of Alzheimer’s disease. This was all very intriguing to me, so I wanted to look even further to see what else could possibly be toxic to someone that would promote the development of Alzheimer’s disease. Also, I wanted to see what actions one could take to prevent all these ailments from happening in the first place. As I researched, I came upon many factors that contributed to the disease and preventative measures that one could take.

            To begin with, previous research has shown that people who are diabetic have a doubled risk of developing Alzheimer’s. This is the case because the brain produces insulin that is vital for the survival of brain cells. Thus, in diabetics, since this insulin is not present, brain cells suffer greatly and can cause the deterioration of one’s memory and functioning. Also, a toxic protein in diabetics called ADDL eliminates insulin receptors from neurons, causing them to be insulin resistant. This will also cause the cells to suffer, leading to memory deterioration. Furthermore, heart disease can increase your chances of developing Alzheimer’s. Those with heart disease typically present with atherosclerosis, a buildup of fats, cholesterol, and other substances within artery walls, which has been seen to be associated with the buildup of amyloid beta plaque in the brain. The plaque builds as the affected individual ages, and it seems to worsen in those who present with stiffer arteries.

            Nonetheless, Alzheimer’s can be prevented. One way is through a proper diet. It has been seen that diets that are high in carbohydrates and low in fat can have detrimental effects to the brain. Diets high in carbohydrates have an 89% increased risk for dementia, and diets high in fat have a 44% reduced risk. Thus, if one wants to take preventative measures, he or she must maintain a diet that consists of little sugar and carbohydrates and high amounts of healthy fats. Most people would find this astounding, since diets high in fat are always frowned down upon and avoided. However, one needs to stray away from the idea that your brain needs sugar. Fat, and the ketones it provides once metabolized, is the most beneficial power source to fuel your brain.

            You might be wondering, “so what fats should I be eating?”. For one, you want to evade all trans-fat and hydrogenated fats because they have been modified in ways for preservation reasons that can be detrimental to your body. These are things like margarine and vegetable oil. Instead, one can consume healthy fats such as avocados, organic egg yolks, nut oils, coconuts, raw dairy, and raw nuts. Furthermore, it helps to avoid sugar, gluten, and casein, reduce overall calorie consumption, and eat foods that increase your magnesium and folate levels. A few other lifestyle factors that may help as well include things like practicing safe sun exposure, avoiding flu vaccines, avoiding anticholinergics, and challenging your mind daily to keep it in use and functioning.

            Nevertheless, there is one more thing you can do to increase your odds against developing Alzheimer’s: exercising regularly. Exercising can improve mental functioning, memory, executive function, and cognitive skills. To support this, Dr. Kivipelto conducted a study where she assigned older individuals with a higher risk of developing Alzheimer’s to a lifestyle intervention program or normal health care program to see if the behaviors we think would lead to a healthier brain do in fact counter against intellectual decline. The lifestyle intervention program group had access to nutrition advice, an exercise trainer, and someone who gave them their medications on time. Plus, they had a good social support system. On the other hand, the normal health care program group received appropriate health care but not as rigorously as the other group and without a social support system.  The results indicated that both programs aided in preventing intellectual decline, but the lifestyle intervention program members were in much better shape. Thus, one can see that lifestyle interventions can help people avoid the symptoms of Alzheimer’s disease.

            In conclusion, we can see that we must encourage lifestyle strategies that promote a healthy diet, heart, and brain. If one if mindful of these things, they will have a proper functioning mind and body and can stave off the effects of Alzheimer’s disease. One must consume a diet rich in healthy fats and maintain a schedule that is both physically and socially active to keep the brain working so one can fight against cognitive decline and memory deficits. Amyloid beta plaque and tau tangles are the worst of our worries, but the formation of these can be prevented if these lifestyle strategies are utilized. 

References

Articles:
- "Alzheimer’s Disease Fact Sheet.” National Institute of Health. U.S. Department of Health and 
Human Services, Aug. 2016. Web. 15 Apr. 2017.
- Dr. Mercola. 'Alzheimer's Disease--Yes, It's Preventable!" Merocla.com. 22 May 2014. Web. 03 May 2017.
- Park, Alice. "Preventing Alzheimer's: Study Shows Diet and Exercise Are Effective." Time. Time, 14 July 2014. Web. 02 May 2017.

Images: 
- Freeman, Rachel. "Healthy Fats-Believe it or Not." Planet Weekly. 19 Jan 2017. Wed. 02 May 2017.
- "Know the 10 Signs of Alzheimer's Disease." Hudson Valley News Network. 05 Jan. 2017. Web. 02 May 2017.
- O'Brien, Robert. "Amyloid-beta and Alzheimer's disease." SAGE. 28 Jan. 2015. Web. 02 May 2017.
- Ross, Jonathan. "Alzheimer's Disease: How Exercise and Sleep Can Protect the Brain." ACE Fitness. 17 Nov. 2015. Web. 02 May 2017.