Those experiencing cognitive problems or symptoms of Alzheimer’s disease want to know if there are ways to accurately diagnose, treat, and manage or cure the condition. 

By around age 70, two-thirds of Americans experience some level of cognitive impairment, and nearly 7 million US adults 65 and older have Alzheimer’s disease (AD). Without effective interventions, by 2050, the number could hit 13 million, and the cost of long-term treatment and care could be nearly $1 trillion annually.

Early Markers for Alzheimer’s Disease

Great progress is being made in identifying who is at risk for AD before symptoms appear. There’s a newly created blood test that can accurately identify people who are positive for amyloid before they are symptomatic. Another exciting advance out of the University of Texas at Dallas Center for Vital Longevity has found that the earliest signs of developing AD include changes to brain circuits related to sensory and motor processing, and they are reliable markers of whether or not amyloid and tau proteins and tangles are present. 

Amyloid Beta Plaques

There are approved medications that are said to reduce cognitive decline associated with early-stage AD by attaching to and removing beta-amyloid. And there are other medications that treat AD symptoms, such as insomnia and agitation. However, none of them are effective for all patients; they can have difficult side effects, and they don’t completely halt the progression or cure the disease.

So, while the scientific inquiry goes on, where does that leave folks who are dealing with mild cognition problems, early-stage AD, or even more advanced stages of the condition? In the driver’s seat.

Lifestyle Changes

Lifestyle choices have a profound effect on the development and progression of AD. My mother, who was diagnosed with Alzheimer’s in 2019, has seen it progress much more slowly than usual because she is very conscientious about limiting carbohydrates and getting physical activity daily.

MIND-ing Your Diet

A Pacific Neuroscience Institute study looked at the benefits of eating a low-carb diet on cognition in folks with AD and amyloid tangles. It found that restricting carbs to 130 grams or fewer a day (something that the MIND diet does) lowers insulin levels and blood sugar, helping prevent insulin resistance and letting the body clear away amyloid buildup that may contribute to AD. 

The researchers go on to advocate the MIND diet—a combo of the DASH and Mediterranean diets. One nine-year study of the MIND diet found those sticking most closely to its recommendations experienced markedly less cognitive decline than those who were the least MINDful of their diet. So, opt for:

  • Anti-inflammatory, brain-friendly omega-3 fatty acids from fish like salmon and fish oil or algal oil supplements. 
  • Six servings of green leafy veggies that deliver vitamin K1, lutein, folate, α-tocopherol (a form of vitamin E), and kaempferol, which is found in elderberries. And have one other vegetable daily, like broccoli and cauliflower, that contains vitamin C and flavonoids, as well as glucosinolates. They’re turned into a chemical (isothiocyanates) that can lower the risk of neurodegenerative diseases.
  • Fresh berries with tons of antioxidants, brain-boosting nuts and seeds, avocados, and coffee. 

Sweat Equity

According to the Alzheimer’s Society, an analysis of 16 studies on exercise and dementia found that 20-30 minutes of aerobic exercise three to five days a week reduces the risk of developing Alzheimer’s disease by 45%. It’s thought that the benefits come from increased blood flow, a boost in the size of the brain’s hippocampus (the center of emotions and memory), and improvements in the ability of the brain to form new neurons and strengthen communication between them.

O-m-m-m My

There’s also been a breakthrough in understanding the impact of mid-life stress on the development of AD. A new study in the Annals of Neurology found that mid-life stresses, such as the death of a loved one, a job loss, or money woes, are significantly linked to higher levels of amyloid proteins and a greater risk of Alzheimer’s disease. Interestingly, in men, the impact of stress caused higher amyloid buildup, and in women, it led to increased brain atrophy—that is, loss of neurons and connections between neurons in the brain. Your smart move is to practice de-stressing, mindful meditation, deep breathing, yoga, or Tai Chi.

Now that’s using—and protecting—your brain!

References: 

  1. Hale JM, Schneider DC, Mehta NK, Myrskylä M. Cognitive impairment in the U.S.: Lifetime risk, age at onset, and years impaired. SSM - Population Health. 2020;11(100577). doi:https://doi.org/10.1016/j.ssmph.2020.100577
  2. ‌Alzheimer's Association. Alzheimer’s disease facts and figures. Alzheimer’s Disease and Dementia. Published 2024. https://www.alz.org/alzheimers-dementia/facts-figures
  3. Schneider T. Alzheimer’s blood test performs as well as FDA-approved spinal fluid tests. Washington University School of Medicine in St. Louis. Published February 21, 2024. https://medicine.wustl.edu/news/alzheimers-blood-test-performs-as-well-as-fda-approved-spinal-fluid-tests/
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  7. Goad K. What Is the MIND Diet? AARP. Published August 4, 2023. https://www.aarp.org/health/healthy-living/info-2023/what-is-the-mind-diet-brain-health.html
  8. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology. 2017;90(3):e214-e222. doi:https://doi.org/10.1212/wnl.0000000000004815
  9. Food for Thought: 11 Foods for Brain Health. Regional Neurological Associates. Published January 15, 2020. https://regionalneurological.com/foods-for-brain-health/
  10. Alzheimer's society. Physical activity and the risk of dementia | Alzheimer’s Society - Connected Content. www.alzheimers.org.uk. Published December 2023. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity
  11. Meng Q, Lin MS, Tzeng I-Shiang. Relationship between exercise and alzheimer’s disease: A narrative literature review. Frontiers in Neuroscience. 2020;14(131). doi:https://doi.org/10.3389/fnins.2020.00131
  12. Palpatzis E, Muge Akinci, Aguilar‐Dominguez P, et al. Lifetime Stressful Events Associated with Alzheimer’s Pathologies, Neuroinflammation and Brain Structure in a Risk Enriched Cohort. Annals of neurology. Published online March 11, 2024. doi:https://doi.org/10.1002/ana.26881