Our brains change as we age. Alzheimer’s is the most common form of dementia. It causes problems with memory, thinking and behavior. Symptoms usually develop slowly and progressively get worse over time eventually interfering with daily tasks.

We still don’t know exactly what causes the disease. We do know it is characterized by the accumulation of two types of sticky brain-clogging proteins in the brain: tangles (tau) and plaques (amyloid-beta).  “For 1% of all cases, there are three genes that determine definitively whether or not you will have Alzheimer’s, and all three relate to amyloid-beta production, which in these cases is likely the cause of Alzheimer’s,” says Dr. Gad Marshall, associate medical director of clinical trials at the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women’s Hospital. “For the other 99%, amyloid and tau are closely associated with Alzheimer’s, but many things may contribute to the development of symptoms, such as inflammation in the brain, vascular risk factors, and lifestyle.”

 

The earliest symptom of the disease is difficulty remembering newly learned information. This is because Alzheimer’s changes typically begin in the part of the brain that affects learning. Later symptoms include disorientation, mood and behavior changes, confusion about events, unfounded suspicions about family and friends or even professional caregivers, serious memory loss, behavior changes, difficulty speaking and difficulty walking.

The majority of people with Alzheimer’s are 65 and older, and approximately 200,000 Americans under the age of 65 have early-onset Alzheimer’s. The disease is not a normal part of aging and there are steps one can take to delay its onset or prevent it from developing:

Heart Health: Take care of your heart! High blood pressure, diabetes and high cholesterol increase the risk of developing Alzheimer’s.

Exercise: Exercise has known cardiovascular benefits and may directly benefit brain cells by increasing blood and oxygen flow in the brain.

Diet: Limit your intake of sugar and saturated fats. Eat plenty of fruits, vegetables, and whole grains. Two diets that have been studied and may be beneficial are the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet.

Eat (Healthy) Fats: Evidence suggests that the DHA found in Omega 3’s may reduce beta-amyloid plaques. Get your Omega’s from fish oil or food sources like cold-water fish such as salmon, tuna, trout, mackerel, seaweed, and sardines.

Sleep: Get at least 7 to 8 hours of sleep each night. Deep sleep is necessary for memory formation. Uninterrupted sleep helps flush out brain toxins. Sleep has also been linked to greater amyloid clearance from the brain.

Learn: Like the say, “use it or lose it”. Learn something new. Enjoy strategy games, puzzles, and riddles. And practice memorization. Mental stimulation improves your cognitive functioning in daily activities.

Connect: Spend time with friends and family. Volunteer. Join a group or network. The social and mental activities within relationships strengthen connections between nerve cells in the brain.