Health News / January 2007
Offsetting Alzheimer’s
Forgetting where the keys are, putting the cat out and the trash in, or just having trouble finding the right word, can kick off the worry, “Is it an early sign of Alzheimer’s?”
Over four million Americans suffer from the mind-robbing disease and the number is growing. Since there is no cure, and because age is the primary risk factor, it is ultimately an equal opportunity disease. More women than men have Alzheimer’s, but only because women generally live longer.
Scientists generally agree it is unlikely there’s a single clear “cause” of Alzheimer’s. It is more likely the result of a combination of inter-related factors, including genetics and environmental influences. A variety of risk factors from previous head trauma to educational level are subjects of current research. A growing body of research is identifying lifestyle factors, such as dietary habits, high blood pressure and high cholesterol, which may influence one’s risk of Alzheimer’s disease.
It seems clear that Alzheimer’s develops as a result of a cascade of biological processes taking place over years inside the brain. But, evidence that what a person eats matters to the brain is growing fast. A number of recently reported large studies have linked dietary habits and specific nutritional factors to the risk for developing Alzheimer’s.
Some of the latest studies have found a diet rich in foods containing vitamin E may help protect some people against Alzheimer’s. Such foods include vegetable oils, nuts, green leafy vegetables, and whole grains. The protective effect was not seen when study participants took vitamin E supplements, rather than getting more of the vitamin from foods. The most significant protective effect was found in those with the highest dietary intake of vitamin E. Their risk of developing Alzheimer’s was 67 percent lower than people who consumed the least amount of vitamin E from food sources. The researchers also found that vitamin E is associated with protection against more general cognitive decline. Ongoing clinical trials are investigating whether vitamin E might be useful as a treatment for Alzheimer’s, and if it can help prevent the disease.
A large study reported in 2002 found that a low-fat, antioxidant-rich diet was associated with decreased risk of Alzheimer’s disease, an association that held up even for those who carry the genetic risk factor for late-onset Alzheimer’s. Researchers found people who ate primarily lean meats (fish and poultry) and fruits and vegetables during midlife had a lower risk of developing Alzheimer’s than people who ate a diet higher in fat and sugar with larger amounts of red and processed meats.
There is growing evidence that many of the well-established risk factors for cardiovascular disease, including high cholesterol and high blood pressure, are also risk factors for Alzheimer’s. A number of studies are showing that what’s good for the heart-keeping cholesterol and blood pressure in check-may also be good for the brain.
As a whole, the studies support the notion that eating right throughout life is just as important to long-term cognitive health as it is to heart health.
There is no preventive medicine, but there are some lifestyle changes that can strengthen a woman’s cognitive reserve.
A diet rich in omega-3 fatty acids may protect the brain from Alzheimer’s. Eat more fatty fish like salmon, halibut, sardines and tuna, and shop for omega-3 enriched eggs. A woman who can’t get enough fish in her diet might consider taking at least one gram a day of fish oil supplement.
Staying physically fit gets blood pumping to the brain. A regular exercise regimen will increase mental agility and alertness, and reduce Alzheimer’s risk factors like high blood pressure or hardening of the arteries. The workout doesn’t have to be strenuous to be effective-even moderately paced walking can improve mental functioning.
Certain vitamins may help to slow or prevent the onset of Alzheimer’s. Include at least 300 IU of vitamin E in daily intake. Also increase the intake of B vitamin folate, found in bananas, oranges, leafy green vegetables, asparagus, broccoli, liver and many types of beans and peas.
Challenge Alzheimer’s by challenging the mind. Strengthening less-used neural pathways helps the brain fight back. Push thoughts to move in new directions by reading, completing crosswords, assembling a jigsaw puzzle, learning to play an instrument or speak another language, taking an art class. Whatever she chooses, new and complicated activities can keep a woman thinking.
There is evidence that remaining socially active may also help the mind perform at its best. It turns out that staying connected to friends and family may be one of the effective prescriptions for long term mental health. PL
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