Alzheimer's Disease: Preventable?
Photo by Katarzyna Grabowska on Unsplash
Our knowledge and understanding in regards to the development of possible causes of Alzheimer's Disease is expanding. I believe there is more hope now for preventing Alzheimer's Disease than ever before.
While there are genetic factors that can increase your likelihood of developing Alzheimer's, it is not a guarantee. This is a disease like no other. It truly robs one of their "self" and steals loved ones away from their family long before the rest of the body fades. It is a horrible disease, and for me personally, preventing the development of Alzheimer's in my own brain is a driving factor behind my daily choices.
It is believed that changes in the brain may start occurring 20 to 30 years before symptoms are noted and before a diagnosis is made. That is a huge amount of time to implement habits that can prevent and possibly even reverse the progression of this degenerative disease of the brain!
What can you do now for you?
What can you do for your kids to prevent brain changes in their future? Your kids? Yes! We have to realize that habits and behaviors that we as parents are encouraging or discouraging in our kids now will lay a foundation for their future health.
☑️ Maintain healthy blood sugars. In other words, avoid prediabetes and Type 2 diabetes. Alzheimer's Disease is now being referred to by some experts as Type 3 diabetes. If you already have prediabetes, Type 2 diabetes, or even insulin resistance, be aggressive in reversing these diagnoses through lifestyle changes ASAP. Simply put, clean up your diet. Remove the added sugars, focus on whole foods, and work towards removing the SAD (STANDARD AMERICAN DIET) habits.
☑️ Prioritize your sleep. Sleep is the "car wash" our brain needs every single night to avoid the buildup of toxins. If you aren't sleeping well, address this with your healthcare provider or coach ASAP. Don't forget to address snoring and signs of sleep apnea, too. Working to improve your sleep is one of the most important steps you can take in preserving brain health. Remember that good sleep doesn't start at bedtime. It is affected by habits choices we make in the morning, mid-day, and evening.
☑️ Manage your acute stress and do all that you can to avoid chronic stress. Chronic stress is really a silent killer for our brain. It can keep us in a constant fight-or-flight state, which means stress hormones and other hormones become totally imbalanced. Take the time to really be honest with yourself and evaluate those commitments, relationships, or past traumas in your life that are hurting and not helping your daily life. Set up the boundaries, have the conversations, or remove those things that are not needed. Our bodies and nervous system were created to deal with acute stress. However, if you find yourself in a constant state of worry, anxiety, discontentment, or lack of peace in your life, your brain is suffering more than you know. Seek the help or changes needed to lower the chronic stress.
☑️ Movement must become a part of your lifestyle. Sedentary days are not only detrimental to our muscles, but to our brains. Physical activity also plays a role in the prevention of diabetes. Start with walking 20 to 30 minutes a day whenever possible. The studies on brain health are definitely encouraging resistance training and interval training as being brain-protective as well. The bottom line is to just start somewhere. Moving more than sitting is the goal. If you don't already wear a step tracker, I highly encourage using this simple tool, not only for collecting data, but as a motivating prompt to move.
☑️ Don't ever truly retire. Expose yourself to new ideas, challenge your brain, or learn a new hobby/skill, especially in mid-life. This is the age-old "if you don't use it, you lose it" advice. There's definitely a bit more to this as far as understanding the "how" of building new neurological pathways, but I think those are some of the "sciencey" details that most of us don't necessarily need to understand. We just need to accept that it's important to continue to challenge our brains at every age.
☑️ Develop and maintain close relationships with others. This is the community and connection piece of the puzzle that matters tremendously. I'm not just talking about your number of followers or friends on social media. Those are your acquaintances, not true friends and family who know you best and share in all the good and bad things of life. This group doesn't have to be a large number. If you're like me, the people that fall into the definition of an "inner circle" are only a handful or two. Staying socially active with acquaintances is important. However, it is the deeper relationships that can truly create the sense of happiness and joy, which are protective for our brain health.
If you want to dive deeper into the current science of prevention, I highly recommend starting with some of the interviews on Dr. Mark Hyman's podcast, The Doctor's Farmacy. He talks with some of the most forward-thinking scientists and experts in the area of prevention of Alzheimer's and dementia.
Bottom line: Alzheimer's is not a normal part of aging. Decide now that you don't want this disease to be a part of your life or your loved ones' lives. It's never too early to support and protect your brain health. It's really not that complicated. We have to be intentional and aware of those daily choices that will impact us not only today, but in our future. Start taking steps today for prevention. It is possible.