Can You Prevent Alzheimer’s Disease?

Did you know that more than 5 million Americans live with Alzheimer’s disease?1 If you have a family history of this debilitating health issue, National Alzheimer’s Disease Awareness Month–observed in the U.S. each November–is an ideal time to ask one very big question: Can you prevent it?

While you may have heard that Alzheimer’s can’t be prevented, that’s no longer accurate. Although genetic factors are beyond your control, there are many lifestyle choices that help protect your brain over time. And prevention is essential, because once Alzheimer’s becomes entrenched, there’s no way to halt its stealthy progression. These natural strategies can help:

Get fit, stay fit
According to the Alzheimer’s Research & Prevention Foundation,1 getting fit may reduce your risk of developing Alzheimer’s disease by 50%. Why? Regular exercise increases vascularization–the process whereby body tissue develops capillaries, as well strengthening cells/tissues against oxidative stress. All this facilitates the brain’s ability to generate fresh nerve tissue, helping to improve/protect memory.2

Go Mediterranean
Like your body, your brain requires high–quality nutrition to function optimally, and foods that reduce chronic inflammation get star billing. The classic Mediterranean diet–rich in fish, nuts, whole grains, olive oil, and abundant fresh produce–is a good general guide, which may include the occasional glass of red wine and square of dark chocolate.

Fortify with fish oil
Did you know your brain is nearly 60% fat? Our brain cells are largely comprised of omega–3 essential fatty acids such as EPA/DHA from fish oil, which help control the chronic inflammation linked to degenerative brain disorders. Not consuming enough can invite cognitive impairment–and neurodegenerative disorders like Parkinson’s and Alzheimer’s.3 For optimal protection, supplement 1 to 3 grams of fish oil daily.

Eat Light, eat often
Combine light meals with healthy snacks so that you’re eating about every 3 hours. This helps maintain consistent blood sugar levels, feeding both your body and your brain. Whole foods like fresh produce, lean protein, and healthy fats are best. Avoid white flour/refined carbs, which spike glucose levels and promote inflammation in brain tissue. And by all means, include a comprehensive, daily multi–vitamin–mineral formula, plus antioxidants. For added protection, try a brain–boosting supplement as well.

These prevention tactics offer proven benefits. Why not make the anti–Alzheimer’s project a priority? Down the line, you’ll be glad you did.

References
1 http://www.alzheimersprevention.org/pillar_3.htm
2 J Alzheimers Dis. 2010;20(3):777-83
3 Int J Dev Neurosci. 2000 Jul-Aug;18(4-5):383-99