{"id":1217,"date":"2023-01-25T20:33:00","date_gmt":"2023-01-25T20:33:00","guid":{"rendered":""},"modified":"2023-10-13T17:30:39","modified_gmt":"2023-10-13T09:30:39","slug":"how-to-reduce-your-risk-of-alzheimers-disease","status":"publish","type":"post","link":"https:\/\/magazine.circledna.com\/how-to-reduce-your-risk-of-alzheimers-disease\/","title":{"rendered":"How To Reduce Your Risk of Alzheimer\u2019s Disease"},"content":{"rendered":"

Alzheimer\u2019s disease is a common age-related condition, and chances are you know someone who has this neurological disorder that impacts their ability to think and remember things. Featuring the accumulation of the toxic beta-amyloid plaque, which kills off the neurons it surrounds, Alzheimer\u2019s is one of the most feared diseases. <\/p>\n

Fortunately, your future isn\u2019t solely up to chance or a far-off medical breakthrough. There are many things you can do to reduce your risk of Alzheimer\u2019s disease<\/a> and other forms of dementia, even if you have a higher genetic risk of Alzheimer\u2019s. <\/p>\n

For example, regular physical activity, reducing dietary glycation products, and consuming plenty of anti-inflammatory fatty acids are all ways to reduce your risk of Alzheimer\u2019s disease.<\/p>\n

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Removing Amyloid Plaques isn\u2019t Enough<\/h3>\n

If you have a loved one suffering from Alzheimer\u2019s disease, you\u2019re probably aware of antibody drugs for Alzheimer\u2019s patients.<\/p>\n

In January of 2023, the second antibody drug aimed at treating Alzheimer\u2019s disease was approved. Named Leqembi (or Lecanemab), it attaches to a particularly toxic form of the beta-amyloid plaque so that it doesn\u2019t continue to clump together. As Leqembi is an antibody, it \u201cflags\u201d the beta-amyloid plaque, signaling to the immune system that this is an invader and must be removed. <\/p>\n

Although Leqembi is much safer than Aduhelm, the first anti-amyloid antibody, it\u2019s not perfect. One in five patients experience side effects such as bleeding or swelling of the brain, and it only slows cognitive decline by 27%<\/a>. People with the ApoE4 gene, which significantly increases your risk of Alzheimer\u2019s disease, are most likely to suffer bleeding or swelling<\/a>. A holistic, preventive approach is best overall, whether or not you ever need antibody therapy.<\/p>\n

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Reduce Your Risk of Alzheimer\u2019s Disease with Physical Activity<\/h3>\n

Regular exercise is essential to our overall health, but sometimes staying motivated is difficult. However, Alzheimer\u2019s prevention and better cognitive function now are two more reasons to make time for exercise whenever you can. As a 2020 review explains, researchers have known as far back as the 70s that middle-aged athletes have better memory and cognition<\/a> than sedentary people of the same age. <\/p>\n

It\u2019s never too late, either. Studies on older adults discussed in the same review demonstrate that just 6-12 months of regular exercise can increase the size of at least some brain regions. These include the hippocampus, your main memory center; and areas responsible for decision-making and emotion. In one trial involving 100 people with mild cognitive impairment, the precursor to Alzheimer\u2019s disease, six months of strength training improved memory, executive function, and attention span.<\/p>\n

How Exercise Can Help Improve Brain Health<\/h3>\n

Regular training supports brain health in several ways. By boosting circulation, your brain receives more nutrients and oxygen, and can detoxify more efficiently. This may be why one study covered in the review showed that six months of cardio training reduced amyloid-beta levels in the blood by 24%. Additionally, inflammation goes down and the production of your body\u2019s own antioxidants goes up to (over)compensate for the oxidative stress generated during energy production. There is even an increase in growth factors that promotes the development of new neurons and the maintenance of the brain cells you already have. <\/p>\n

But how much exercise do we need? Generally, the trials showing increases in brain matter instructed their participants to perform 30-60 minutes of exercise a day, three days weekly. They should involve both cardio and strength training, and be moderate in intensity. Moderate intensity means you are still able to talk, but cannot try to sing.<\/p>\n

The Low Glycation Diet: A Little-Known, but Potentially Powerful, Solution for Preventing Alzheimer\u2019s Disease<\/h3>\n

Advanced glycation end-products (AGEs) may be a lesser-known driver of age-related diseases. The product of chemical reactions between sugar and proteins, AGEs contribute to a cycle of tissue damage, inflammation, and oxidative stress. Inside the brain, the level of glycation has been related to the degree of Alzheimer\u2019s disease risk<\/a> and severity. <\/p>\n

The reactions that create AGEs are irreversible, so they are only removable through normal cell and tissue turnover. We can see this with the blood test parameter HbA1c, which measures the severity of glycation in your red blood cells. As red blood cells only live for 120 days, it\u2019s relatively easy to reduce HbA1c. On the other hand, skin collagen has a half-life of 10 years<\/a>, and you can expect each neuron in your brain to last a lifetime. This is why prevention is far better than any treatment.<\/p>\n

So how do we reduce the formation of new AGEs?<\/p>\n

Healthy Blood Glucose Metabolism<\/h3>\n

Much of the AGEs in our bodies are made from unabsorbed blood sugar. In fact, Alzheimer\u2019s disease is more common in people with diabetes<\/a>, even after blood sugar levels are back under control. Glycation, which persists for longer than blood sugar, is turning out to be the missing piece of the puzzle. To keep blood sugar within a healthy range, it\u2019s important to consume predominately low-glycemic load (GL) foods and exercise regularly. If you are concerned about your risk of developing type II diabetes, monitoring your blood glucose levels<\/a> can help you find the right foods to eat and stay motivated to exercise.<\/p>\n

The Low-Glycation Diet<\/h3>\n

It\u2019s time to bring the low-glycation diet into the mainstream. In 2013, a little-known book, Younger Skin in 28 Days<\/em><\/a>, was published to educate readers on how to reduce your dietary AGE exposure. So little-known, that when I tried to purchase a physical copy several years ago, it never arrived and I had to buy the Kindle version. Although it does introduce a few complex ideas, I was surprised that it received so little attention . <\/p>\n

So how do we reduce our dietary exposure to AGEs? It\u2019s not so much about limiting certain food groups, it\u2019s more about how we cook foods. In general, cooking with dry heat increases their AGE content by 10-100 times<\/a>. Meat and eggs are higher in AGEs than plant foods and dairy. Salads, steamed dishes, and slow-cooked meals are best. \u00a0<\/p>\n

In fact, there is a dramatic difference in AGEs when we compare cooking methods and different food groups. For example:<\/p>\n