Improve Your Odds Against Alzheimer's Disease

Jun 11, 2018
Kelly Harrington, MS, RDN

The thought of Alzheimer’s Disease (AD) fills my heart with sadness…I saw my grandpa slowly lose his memory, judgment, ability to take care of himself, and eventually his life to this horrible disease. At the same time, I have become very interested in this disease. What causes it? Is it genetic? Is there a cure or any way to reduce your/my risk?

What is AD?

It is a degenerative disorder which damages brain cells, causing memory loss, impaired mental processing, behavioral changes, and more.

What Causes AD?

Scientists don’t yet fully understand what causes AD, but many experts believe the major cause of AD are plaque deposits called amyloids, which progressively build over time and hinder neuron communication. Additional risk factors include aging, head trauma, diabetes, and genetics.

What Role Does Genetics Play in AD?

There are two types of Alzheimer's—early-onset and late-onset. Both types have a genetic component. Genetic research has turned up evidence of a link between Alzheimer's disease and genes on four chromosomes.

Early-onset Alzheimer's disease occurs in people age 30 to 60. It is rare, representing less than 5% of all people who have Alzheimer's. Some cases of early-onset Alzheimer's have no known cause, but most cases are inherited, a type known as familial Alzheimer's disease.

Most cases of Alzheimer's are the late-onset form, which develops after age 60. The causes of late-onset Alzheimer's are not yet completely understood, but they likely include a combination of genetic, environmental, and lifestyle factors that influence a person's risk for developing the disease.

Is There A Cure or Any Way to Reduce Your Risk?

Yes!! Removing toxins from your brain, and reducing your exposure to sugars and grains is a very important piece. The following steps may also improve your odds against the disease.

Add Antioxidants.

Free radicals can exacerbate AD because they cause oxidative stress to brain cells. To counteract free radicals, fill at least half of your lunch and dinner plate with antioxidant-rich foods. Good choices include leafy greens like kale and spinach, crucifers such as broccoli and brussels sprouts, and bright vegetables like red peppers, carrots, and roasted beets.

Boost Vitamin B12.

Research connects low vitamin B12 blood levels to accumulation of homocysteine, an amino acid linked to AD. Older adults should seek 2.4 mcg vitamin B12 per day through foods like lean meat, eggs, low-fat milk, and cheese. As you age, you don’t absorb B12 as well, so consider asking your doctor for a homocysteine blood test to determine your levels. I prefer this B-complex by Seeking Health. It's very high quality and reputable.

Decrease Saturated and Trans Fat intake.

A diet high in saturated and trans fats has been found to be associated with cognitive decline. Take steps to reduce your intake of these two fats and protect your heart by infusing your diet with more omega-3’s. Decrease your intake of red meat and consider eating fatty fish such as salmon and tuna at least twice per week. A handful of nuts or seeds every day is also a good healthy fat source.

Drink Tea.

Observational studies suggest tea drinking is associated with lower risks of cognitive impairment and decline, and the protective effect was not limited to a particular type of tea-both black and green tea are shown beneficial.

Try Lipoic Acid.

Studies show when people with mild AD take lipoic acid, they experience slower cognitive decline. Lipoic acid boosts production of acetylcholine, a primary neurotransmitter released by nerve cells to send signals to other cells. In the brain, acetylcholine plays an important role in cognitive function, including arousal, attention, memory and motivation. Ask your health provider about taking 600 mg lipoic acid per day.

Try Phosphatidylcholine (PC).

I recently wrote about phosphatidylcholine because it's one of the top selling products on our website. People often use phosphatidylcholine for their cognitive health. Researchers hypothesize PC may help people with Alzheimer’s disease, but clinical studies have not yet supported this theory 100%. Still, people with mild to moderate dementia may benefit from a phosphatidylcholine supplement.

Take Acetyl-L-Carnitine.

This bioavailable amino acid improves energy sources in cell mitochondria, which boosts antioxidant levels. Plus, studies suggest acetyl-Lcarnitine can optimize AD prescription drugs such as donepezil or rivastigmine by as much as 50 percent. A standard dose is 2-3 grams acetyl-L-carnitine per day.

Get Moving.

Research overwhelmingly shows that physical activity both reduces disease risk and slows cognitive decline in people exhibiting mild symptoms. You don’t have to go to the gym for strenuous exercise; try walking, cleaning, or doing yard work every day.

Stay Mentally Active.

Adopting a spirit of lifelong learning can reduce Alzheimer’s risk. Consistent mental stimulation strengthens existing brain cell connections and may help generate new neural pathways. Take a course at a local college, attend lectures or plays, paint, or read.

Be Social.

There is a lot we still don’t understand about Alzheimer’s, but having an active social life may reduce risk. Access community resources to join a book club, schedule weekly coffee with friends, or volunteer. If you are diagnosed, find a support group in your area on alz.org.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Kelly Harrington, MS, RD