Preventing Alzheimer's:Your Five-Point Strategy

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More than 5 million Americans are living with Alzheimer’s disease (AD)—the memory-robbing disorder that strikes one in eight adults over age 65. While there’s no surefire way to prevent it, new studies show that simple lifestyle changes can reduce your risk. Here’s a look at five healthy habits that can help keep you mentally sharp as you age:

 

1. Choose protective foods. We know that eating a Mediterranean-style diet that’s high in leafy green vegetables, fruit, whole grains, and olive oil—plus moderate amounts of fish and perhaps a glass of red wine—does your heart good. Now researchers at Columbia University Medical Center have discovered that eating this way also benefits the brain. In a study of 2,258 adults age 65 and older, those who closely followed this eating plan were 40% less likely to get AD in the next four years than those who didn’t. 

 

Evidence is mounting that antioxidant-rich foods like blueberries, cherries, beets, and other brightly colored fruits and vegetables may also be protective, says Paul Aisen, MD, director of the Alzheimer’s Disease Cooperative Study, a National Institutes of Health-funded consortium of research sites in the U.S. and Canada. “The leading theory is that antioxidants combat the harmful effects of free radicals—molecules that damage brain cells and may cause Alzheimer’s.” 

 

2. Meet and mingle often. Socializing with friends, neighbors, or family members can have a surprising payoff, Harvard researchers reported last year. In their study of people in their 50s and 60s, those who were the most socially connected had half the rate of memory loss—not necessarily AD—during the six-year study as those who were socially isolated. “Engaging with friends may motivate people to take better care of their health, which in turn helps preserve their intellect,” says Gary Kennedy, MD, director of geriatric psychiatry at Montefiore Medical Center in New York. Good ways to stay socially active include meeting friends for dinner, doing volunteer work, joining a community group, and traveling.

 

3. Move more. Regular exercise trims your waistline and keeps your wits sharp. In August, the Columbia researchers reported that older adults (with an average age of 77) who exercised vigorously for 1.3 hours a week were 33% less likely to develop AD, compared with couch potatoes of the same age. But people who combine physical activity—jogging, hiking, or biking—with the Mediterranean diet got even greater benefit, whittling their AD risk by 60% over the 5.5-year study.  

 

Check with your doctor before starting an exercise program, advises Pierre Tariot, MD, director of the Memory Disorders Center at Banner Alzheimer’s Institute in Phoenix. “Begin by walking a few minutes a day, at least three times a week, then gradually increase the length and pace of your workout until you’re moving briskly enough to get your skin glowing, for 30 or more minutes a session.” If arthritis or other ailments make walking uncomfortable, try swimming.

 

4. Control your cholesterol. High cholesterol is hazardous to your heart. In August, a large, 30-year study found that it’s also linked to AD. Middle-aged adults with total cholesterol levels of 240 mg/dL or higher were 66% more likely to develop AD decades later than those with cholesterol counts lower than 200 mg/dL. Those with borderline-high readings of 200 to 239 mg/dL had a 52% jump in risk. “Even a modest elevation impairs your brain’s ability to use glucose—the fuel it needs to function normally,” says Dr. Kennedy. Have your cholesterol checked as often as your doctor advises. If it’s too high, work with your doctor to reduce it through lifestyle changes and, if necessary, medication—a smart combination to protect your heart and your brain.

 

5. Rev up your brain. Like your body, your mind needs exercise to stay fit. Research shows that highly educated people are less likely to suffer AD-related memory loss, possibly because those who continue to keep the brain active boost its “cognitive reserve.” This allows the brain to work efficiently even if some cells are damaged. A wide range of activities provide healthy stimulation. A study of older nuns and priests age 65 and up found that those who spent the most time listening to the radio, reading the newspaper, going to museums, and doing puzzles had a 47% lower rate of AD. More brain boosters: learning a foreign language; taking courses at a community college; and playing games of intellectual skill, such as bridge or Scrabble.  

There’s no cure for AD, but two types of drugs have been approved to fight the symptoms. “These treatments are relatively safe and typically work within a few weeks,” says Montefiore Medical Center’s Dr. Gary Kennedy. “For about 20% of patients, the benefits are relatively dramatic; another 40% will show some improvement.” Since these drugs affect different brain chemicals, they are sometimes combined to boost the effect. Several other drugs are currently under investigation.

» Cholinesterase inhibitors (e.g., Aricept, Ebixa, Exelon, and Reminyl). These medications delay worsening of AD symptoms for six to 12 months, for about half of the people who take them.

» NMDA antagonists. Right now, there’s only one drug in this category (Namenda). It temporarily delays progression of AD symptoms, with benefits similar to those of cholinesterase inhibitors.