Want to avoid Alzheimer's? What the experts do themselves to slash their risk of getting the memory

Release time：2024-05-01 13:57:28 Source：Earthly Insights news portal

If you ask the average person what causes Alzheimer’s they’ll probably say ‘it’s in the genes’. 

But despite what you may fear, in reality, experts say only about one in 100 cases of the memory robbing disease are caused by genes. In fact, about 80 per cent of Alzheimer's cases are thought to be preventable. 

That's according to a group of 30 health experts across the US, UK, China and Japan, who believe we can reduce our risk of the disease by making simple diet and lifestyle changes. 

From cutting down on carbohydrates and sugar, taking omega-3 supplements and even keeping their gums healthy, MailOnline reveals what experts themselves do to cut their risk of Alzheimer’s. 

Dr Robert Lustig, an expert in paediatrics and nutrition from the University of California , who has written extensively on how sugar can impact the brain, cuts his sugar intake to avoid Alzheimer's 

Harvard-trained psychiatrist Dr Georgia Ede also recommends cutting carbohydrates to prevent 'type 3 diabetes'

'I watch my sugar intake,' says Dr Robert Lustig, an expert in paediatrics and nutrition from the University of California, who has written extensively on how sugar can impact the brain. 

He added: 'Fructose, high in fruit juice and hidden in so many processed foods, is a primary driver of Alzheimer’s. If you want to prevent Alzheimer’s save your sugar for dessert.'

Sugar and the body's ability to process it, have been linked to Alzheimer's before.

Experts have previously noted that nerve cells in the brain may become resistant to the effect of insulin, the hormone responsible for regulating blood sugar and glucose, in Alzheimer's patients in a similar way to those who have diabetes.

There are a few lifestyle and diet habits that could cut your risk of developing the memory robbing disease.

Alzheimer’s disease affects around six in every 10 people with dementia in the UK. 

Simple changes include:

• Eat more fatty fish and supplement omega-3 and vitamin D
• Make sure you keep your homocysteine low with B vitamins
• Avoid eating too much sugar and eat less carbohydrates
• Eat antioxidants and polyphenol rich vegetables
• Keep a healthy gut and healthy gums
• Exercise, build muscle and keep physically active
• Keep yourself socially and intellectually active 
• Sleep well and build stress resilience  

Source: Alzheimer's Prevention 

Harvard-trained psychiatrist Dr Georgia Ede also recommends cutting carbohydrates. 

'Alzheimer's is sometimes called "type 3 diabetes" because 80 per cent of cases show insulin resistance, which makes it difficult for the brain to use carbohydrate for energy. 

'A ketogenic diet improves insulin resistance and generates ketones from fat to help energize the brain,' she said. 

Canada’s Professor Stephen Cunnane, a psychologist from University of Sherbrooke's Research Centre on Ageing, claims his research shows that people in the early stages of Alzheimer disease could benefit from a ketogenic diet drink that boosts energy levels in the brain. 

The ketogenic diet, also known as the keto diet, involves cutting out almost all carbs and adding a high amount of fat and protein to every meal. The diet aims to force the body into burning fat for energy instead of glucose — a process known as ketosis.

Alzheimer's disease is a progressive, degenerative disease of the brain. It leads to a build-up of abnormal proteins that then causes nerve cells to die.

This disrupts the transmitters that carry messages, and causes the brain to shrink over time leading to classic Alzheimer's symptoms such as memory loss, confusion and communication difficulties making it the leading cause of dementia. 

But experts claim taking some vitamins may slow down this brain shrinkage. 

'It may be possible to prevent up to 80 per cent of dementia cases if all known risk factors, including homocysteine lowering B vitamins and omega-3, found in oily fish, were targeted,' Professor Jin-Tai Yu, director of the Institute of Neurology at Fudan University in Shanghai says. 

Professor David Smith, former deputy head of the University of Oxford’s medical science division agrees that prevention is the key to combatting Alzheimer's.

'With no clinically effective drugs, and minimal role of genes our focus must be on making diet and lifestyle changes that reduce risk of developing dementia,' he says. 

He says research suggests patients given vitamin B supplements with sufficient omega-3 intake experienced up to 73 percent less brain shrinkage.  

Canada ’s Professor Stephen Cunnane, a psychologist from University of Sherbrooke's Research Centre on Ageing, claims his research shows that people in the early stages of Alzheimer disease could benefit from a ketogenic diet drink that boosts energy levels in the brain (left). Professor Jin-Tai Yu, director of the Institute of Neurology at Fudan University in Shanghai says getting enough B vitamin is vital (right)

Professor David Smith, former Deputy Head of the University of Oxford’s Medical Science division says we must make changes to our diet and lifestyle to prevent the disease. He also suggests taking omega-3 

Founder of the Japanese Society of Orthomolecular Medicine Dr Atsuo Yanagisawa from Japan, eats fish and supplements B12 every day

Like Professor Smith, Dr Atsuo Yanagisawa, founder of the Japanese Society of Orthomolecular Medicine, eats fish and takes B12 supplements every day. 

Dr Bill Harris, an expert in omega-3 at the University of South Dakota and founder of the Fatty Acid Research Institute, unsurprisingly practices what he preaches.

'I supplement omega-3 and eat the "smash" fish (Salmon, Mackerel, either Anchovies or Albacore tuna, Sardines, Herring) high in omega-3,' he says. 

'My advice is to get your omega-3 index up into the healthy zone and keep it there.'

Psychiatrist Dr Chris Palmer, of Harvard, advises people to cut down on alcohol consumption to slash their Alzheimer's risk. 

'In the US 61 million people binge drink. Heavy alcohol use is the strongest modifiable risk factor for developing early dementia,' he says. 

But it's not just about diet. Experts also advise keeping up general hygiene, staying active and getting enough rest to help keep the memory robbing disease at bay. 

Dr Bill Harris, a Professor at University of South Dakota is an expert in omega-3 and founder of the Fatty Acid Research Institute, and unsurprisingly he practices what he preaches (left). Cutting down on alcohol is one of the best ways to cut your risk of the disease says psychiatrist Dr Chris Palmer also from Harvard Medical School (right)

Dr Victoria Sampson, a London-based dentist, says she looks after her oral health to reduce her risk of the disease. 

'There has been growing research to show not only a bidirectional relationship but also a causal relationship between Alzheimer's disease and gum disease,' she says. 

'Unlike many of the other factors that contribute to progression of Alzheimer's disease, gum disease is one that we can all avoid and can significantly reduce our inflammation and risk of Alzheimer's by up to 70 per cent. 

'Avoiding gum disease is also one of the easiest and most simple risk reductions that we can make.' 

Experts have spotted a potential link between the bacteria, and subsequent inflammation caused by gum disease, with the build-up of amyloid proteins.

These proteins are linked to Alzheimer's disease, the most common form of dementia.

A 2020 American study suggested people with gum disease and mouth infections were more likely to develop Alzheimer's, though they couldn't prove these conditions increased their risk directly. 

Dr Victoria Sampson, a London-based dentist, looks after her oral health to reduce her risk of the disease

Tommy Wood, assistant professor of neuroscience at the University of Washington says an active lifestyle is key for keeping the brain healthy (right)

Dr Tommy Wood, an expert in neuroscience at the University of Washington, says that keeping our body fit and strong also keeps the brain healthy.  

'An active lifestyle is a key prevention step for Alzheimer’s,' he said.  

'In particular, improving muscle mass and strength is strongly linked to less dementia risk and better brain health, with significant benefits even if we start exercising later in life.'

He adds that 'getting enough sleep' also 'essential to help the brain recover'. 

Vigorous aerobic activity such as running, helps to keep your heart, lungs and blood circulation healthy. All of which are also good for brain health.  

Experts estimate regular exercise can reduce the risk of developing dementia by about 28 per cent. For Alzheimer's specifically, the risk is reduced by around 45 per cent, according to the Alzheimer's Society. 

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