Prevent Cognitive Decline

Things that contribute to Alzheimer’s and Dementia,

and Things that help prevent these conditions.

 What are risk factors?

• Risk factors are aspects of your lifestyle, environment and genetic background that increase the likelihood of getting a disease.
• Risk factors on their own are not causes of a disease. Rather, risk factors represent an increased chance, but not a certainty, that dementia will develop.
• Similarly, having little or no exposure to risk factors does not necessarily protect a person from developing dementia.

There are some risk factors that can be changed, and some that cannot.

Are there risk factors for dementia that you can control?

Some risk factors are modifiable, meaning that they can be changed. It has been estimated that around 40% of dementia cases may be the result of twelve key modifiable risk factors.

High blood pressure People who have consistent high blood pressure (hypertension) in mid-life (ages 45 to 65) are more likely to develop dementia compared to those with normal blood pressure.

High blood pressure can increase the risk of developing dementia, particularly vascular dementia, because of its effect on the heart, the arteries, and blood circulation.

Smoking The evidence is strong and consistent that smokers are at a higher risk of developing dementia vs. non-smokers or ex-smokers.

The WHO details the evidence behind smoking tobacco as a risk factor for dementia. It is known that smoking increases the risk of vascular problems, including strokes or smaller bleeds in the brain, which are also risk factors for dementia. In addition, toxins in cigarette smoke cause inflammation and stress to cells, which have both been linked to the development of Alzheimer’s disease.

It’s never too late to quit! Smokers who quit can reduce their risk of developing dementia.

Diabetes People with type 2 diabetes in mid-life (ages 45 to 65) are at an increased risk of developing dementia, particularly Alzheimer’s disease and vascular dementia.

Obesity – in mid-life (ages 45 to 65) increases the risk of developing dementia. Obesity also increases the risk of developing other risk factors such as type 2 diabetes.

Lack of physical activity Physical inactivity in later life (ages 65 and up) increases the risk of developing dementia.

Poor diet- unhealthy diet, high in saturated fat, sugar, and salt, can increase the risk of developing many illnesses, including dementia and cardiovascular disease. (We know this!)

High alcohol consumption Drinking excessively (more than 12 drinks per week), can increase your risk of developing dementia.

Low levels of cognitive engagement Cognitive engagement are thought to support the development of a “cognitive reserve”. This is the idea that people who actively use their brains throughout their lives may be more protected against brain cell damage caused by dementia.

Depression People who experience depression in mid- or later life have a higher risk of developing dementia. However, the relationship between depression and dementia is still unclear.

Many researchers believe that depression is a risk factor for dementia, whereas others believe it may be an early symptom of the disease, or both.

Traumatic brain injury People who experience severe or repeated head injuries are at increased risk of developing dementia. Brain injuries may trigger a process that might eventually lead to dementia.

This particularly affects athletes in boxing, soccer, hockey, and football, which often have repeated head injuries.

Falls are the leading cause of traumatic brain injury. Falling is especially dangerous for older adults.

Hearing loss Mild levels of hearing loss increase the risk of cognitive decline and dementia. Though it is still unclear how exactly it affects cognitive decline, hearing loss can lead to social isolation, loss of independence, and problems with everyday activities.

Social isolation social isolation can increase the risk of hypertension, coronary heart disease, depression, and dementia.

Staying socially active may reduce the risk of dementia. Social interaction may also help slow down the progression of the disease.

Air pollution the relationship between air pollution and dementia is still unclear. However, it’s estimated that those living close to busy roads have a higher risk of dementia because they may be exposed to higher levels of air pollution from vehicle emissions.

It’s never too soon, or too late, to make changes that will maintain or improve your brain health. Learn more about managing some of these risk factors.

Are there risk factors for dementia that I cannot control?

Age Dementia is not a normal part of aging. However, age is the strongest known risk factor for dementia. The older you become, the higher the risk:

• One in 20 over age 65 has Alzheimer’s disease, the most common form of dementia.
• After 65, the risk of developing Alzheimer’s disease doubles approximately every five years, with one in four over 85 having Alzheimer’s disease.

While rare, dementia can affect people under 65. This is known as young-onset dementia.

Gender- Women have a higher risk of developing Alzheimer’s disease than men. While the reasons for this are still unclear, some of the potential contributors include women generally living longer on average than men and changes in estrogen levels over many women’s lifetimes.

For types of dementia other than Alzheimer’s disease, men and women have the same risk. There is not much data yet available on non-binary people and dementia, though some research is in progress.

Genetics We don’t yet fully understand the role of genes in the development of dementia. We do know that most cases of Alzheimer’s disease are sporadic, meaning they do not run in families. Only rare instances of Alzheimer’s disease are inherited or familial, accounting for two to five percent of all cases.

Scientists have found over 70 genes that may increase the risk of developing Alzheimer’s disease. Three of these genes directly cause Alzheimer’s disease: PSEN1, PSEN2, and APP.

If a person has an alteration in any of these genes, they will almost certainly develop familial Alzheimer’s disease, often well before the age of 65. If a parent has any of these changed genes, their children have a 50% chance of inheriting the disease.

The other genes associated with Alzheimer’s disease increase the risk, but don’t guarantee that Alzheimer’s disease will develop. Some other forms of dementia also have familial forms, such as some forms of frontotemporal dementia.

Other risk factors

• Other medical conditions that can increase your chances of developing dementia include Parkinson’s disease, multiple sclerosis, chronic kidney disease, and HIV.
• Down syndrome and some other developmental disabilities may also increase your risk of developing dementia.

Now that you know what the risk factors are, find out more about maintaining a healthy lifestyle and brain.

Aluminum

Current research provides no convincing evidence that exposure to trace elements of aluminum is connected to the development of dementia.

Aluminum has been studied for over 40 years as a substance that might be linked to dementia. However, there have been many conflicting findings.

• Some studies show increased levels of trace elements of aluminum in the brains of people with dementia, while others do not.
• Studies have not found an increased incidence of dementia in people with occupational exposure to aluminum.
• Tea is one of the few plants whose leaves accumulate larger trace element amounts of aluminum that can seep into the brewed beverage. However, there is no evidence that dementia is more prevalent in cultures that typically drink large amounts of tea.
• Unfortunately, earlier animal studies focused on one animal that is particularly susceptible to aluminum poisoning, which has led to incorrect conclusions about the general effects of aluminum on the body.

Aluminum in cookware and other products

It would be difficult to significantly reduce exposure to aluminum simply by avoiding the use of aluminum products such as pots and pans, foil and beverage cans.

That’s because the use of aluminum in these products only contributes to a very small percentage of the average person’s intake of aluminum. It’s important to remember that aluminum is an element found naturally in the environment and our bodies at levels that are normal and not harmful.

Aluminum in the environment

Aluminum has a non-metallic form that makes up eight per cent of the earth’s surface. In small amounts, aluminum is referred to as “trace elements”, and occur naturally in the foods we eat, in our drinking water and are even added to the water treatment process in some municipalities.

Trace elements of aluminum may also be found in:

• Many processed foods
• Cosmetics and personal hygiene products, such as deodorants and nasal sprays
• Some drugs to make them more effective or less irritating.
• The air we breathe from dry soil, cigarette smoke, pesticide sprays and aluminum-based paint.

Aluminum in our bodies

Aluminum is also found naturally in our bodies, but its role is not fully understood. Very little of the aluminum taken in by a healthy individual is absorbed; most of it is flushed out by the kidneys.

Sleep, Sleep, Sleep… According to New York Times Best Selling Author, Lisa Genova. sleep (including naps) allows our brains to rest and restore. Loss of sleep can lead to an increase of amyloid and tau in cerebral fluid. Studies show clearly that lack of sufficient, good sleep is likely a contributing factor in developing dementia/Alzheimer’s.

“Sleep helps save memories in two steps. First, the unique pattern of neural activity that occurred in your brain when you were experiencing, learning and even rehearsing something while awake is reactivated during sleep. This neural replay is thought to facilitate the linking of these connections, cementing them into a single memory,” says Genova.  Sleep helps consolidate memories, and insufficient sleep interferes with consolidation.

Sleep appears to be helpful for all muscle memory skills.

There is also power in napping. Naps help you retain what you have already learned, and they seem to help make room for what you’re going to learn. 20-minute naps are plenty and seem to be ideal. A key to napping is rest 7-8 hours after you awake in the morning. So, if you rise at 7, 2 or 3 would be a good nap time. When you go beyond this 8-hour window it tends to mess up your circadian rhythms and can cause drowsiness and disorientation.

I have been a “power” napper most of my adult life. I’ll discuss my method at this class…

Studies are showing that sleep is critical for reducing your risk of Alzheimer’s disease. Deep sleep is like a power cleanse for your brain.

If you operate on less-than-optimal sleep, it’s like your brain is on an amyloid hangover. The glial cells won’t have enough time to clean your brain.  Sleeping less than seven to nine hours a night poses a real risk to your health and your memories.

Women and Dementia: Understanding sex/gender differences in the brain. brainXchange, 2018. This webinar discusses understandings of sex and gender, sex differences in Alzheimer’s disease, how the higher number of women with Alzheimer’s may be due to both, and a discussion of the role of estrogen in the health of brain regions associated with Alzheimer’s disease. In partnership with the Alzheimer Society of Canada and the Canadian Consortium of Neurodegeneration in Aging (CCNA).

The most known supplements that are used in prevention of dementia are:

• Vitamin E
• Gingko biloba- Ginkgo has a long history of use in treating blood disorders and memory issues. It is best known today as way to potentially keep your memory sharp. Laboratory studies have shown that ginkgo improves blood circulation by opening blood vessels and making blood less sticky. It is also an antioxidant.
• Turmeric
• Omega-3s
• Vit D3 with K
• B Complex
• Bacopa- Bacopa monnieri (often called brahmi) is a botanical frequently used in Ayurvedic medicine. The main indications for using Bacopa in Ayurvedic medicine are memory improvement, insomnia, epilepsy, and as an anxiolytic.
• Phosphatidylserine- Phosphatidylserine is a fatty substance that protects nerve cells in your brain and enables them to communicate with each other. The nutritional supplement phosphatidylserine promotes cognitive function and memory, especially as you age to better support how your cells communicate and enhance your glucose metabolism.
• Luteolin-Luteolin has potent anti-inflammatory actions, inhibiting important mediators of inflammation, that are also involved in pain, such as cytokines and enzymes.
• Acetyl L-Carnitine- Acetyl-L-carnitine (ALCAR), the short-chain ester of carnitine, is a common dietary supplement, claimed to improve energy levels and muscle strength.
• Lion’s Mane

The MIND diet, a nutrition plan developed for the prevention of dementia, was developed over a more than 20-year study of thousands of individuals.

Experts have developed a diet that brings many of these brain-healthy foods together. The MIND diet – which stands for Mediterranean/DASH Intervention for Neurodegenerative Delay – combines elements of the popular Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

This diet incorporates fruits and vegetables, fish, poultry, eggs, whole grains and healthy fats, such as olive oil, all of which have been shown to decrease inflammation, prevent cell damage, and slow down the effects of brain aging.

Best Foods for Preventing Dementia (no mystery here…)

1. Colorful Fruits and Vegetables

Studies have found that foods with higher levels of carotenoids – the pigments that give fruits and veggies their orange and red color – are associated with better brain health and a lower risk of dementia. Food that are rich in carotenoids include carrots, squash, sweet potatoes, bell peppers, tomatoes, papaya, apricots, and leafy greens such as spinach and kale.

2. Berries

Berries are a great source of antioxidants and flavonoids, both of which are known to prevent cell damage and can stop the progression of brain damage from free radicals. Foods such as blueberries, blackberries and raspberries all pack this nutritional punch – plus they have the added benefit of being naturally lower in sugar than many other fruits.

3. Fish

Seafood, in particular fatty fish such as tuna and salmon, is an excellent source of omega-3 fatty acids, which are associated with good brain health and a reduced risk of cognitive decline. The omega-3 fatty acid docosahexaenoic acid (DHA) is especially helpful in this regard, but our bodies cannot produce it on their own, so we have to rely on diet. Experts say two to three servings of fish a week is enough to provide your brain with all the benefits of this nutrient.

4. Nuts, Seeds and Legumes

Nuts, seeds and legumes contain antioxidants and omega-3 fatty acids, as well as other nutrients such as vitamin E, B vitamins, choline, magnesium and zinc. All of these are shown to promote brain health and reduce age-related cognitive decline. Foods such as walnuts, almonds, peanuts, soybeans, lentils, flax seeds and pumpkin seeds are all good choices to add to your diet if you’re looking to score these benefits.

5. Whole Grains

Whole grains are rich in fiber, B vitamins and other nutrients and can reduce inflammation in the brain, supporting memory and warding off dementia. Whole grains such as quinoa, barley, brown rice and oats are great choices and can be healthier alternatives to more processed grains, such as white flour.

Foods to Avoid

Foods that are known to contribute to inflammation should be limited if you are seeking to prevent cognitive decline and dementia. Some of the main culprits include:

• Red meat
• Desserts, sweets and sugary beverages
• Refined grains
• Processed, fried and fast foods.
• Alcohol (consume in moderation)
• Sugar