World Alzheimer's Month: Eating and Lifestyle for Alzheimer’s Prevention

September is World Alzheimer’s Month. With Canada’s aging population, this is a tragic walk that many families are taking. It’s estimated that around 750,000 Canadians are currently living with the disease, but this is likely an underestimation due to often delayed diagnoses.

This is not an easy disease to cope with as the person experiencing cognitive decline, but harder still is the impact on the people they love and the people caring for them. 

While the cause of this disease is still yet to be uncovered, there are links to genetics, environment, and lifestyle. This is good news because it means there are many lifestyle habits that can help prevent it. 

Prevention starts NOW. Let’s have a look at some of the early symptoms, as well as some food and lifestyle tips  to keep your brain and your memory in good health. 

Early Signs of Alzheimer's Disease

Early signs of Alzheimer's disease can be subtle and often mistaken for normal aging. Here are some common early signs:

1. Memory Loss: Frequently forgetting recent events, names, or important dates, and relying more on memory aids (like notes or electronic devices) or family members.

2. Difficulty Performing Familiar Tasks: Struggling with tasks that were once routine, such as cooking a familiar recipe or managing finances.

3. Challenges in Planning or Problem-Solving: Difficulty concentrating, following plans, or working with numbers (e.g., trouble keeping track of bills or following a recipe).

4. Confusion with Time or Place: Losing track of dates, seasons, or the passage of time. Sometimes forgetting where they are or how they got there.

5. Trouble Understanding Visual Images and Spatial Relationships: Difficulty reading, judging distance, or determining color or contrast, which may affect driving.

6. Problems with Words in Speaking or Writing: Struggling to find the right words, calling things by the wrong name, or having trouble following or joining a conversation.

7. Misplacing Things and Losing the Ability to Retrace Steps: Putting things in unusual places, losing things, and being unable to go back over their steps to find them.

8. Decreased or Poor Judgment: Experiencing changes in decision-making or judgment, like giving large amounts of money to telemarketers or neglecting self-care.

9. Withdrawal from Work or Social Activities: Avoiding social situations, work projects, or hobbies because of the changes they are experiencing.

10. Changes in Mood and Personality: Becoming confused, suspicious, depressed, fearful, or anxious. They may be easily upset at home, with friends, or in unfamiliar places.

Early detection is crucial for managing Alzheimer's effectively, so if these symptoms are noticed, consult your healthcare professional.

Lifestyle Tips for Alzheimer’s Prevention

Now that we’ve looked at some of the signs that the brain might be impacted by the disease, let’s dive into some of the ways you can live and eat in order to maintain a healthy brain. 

Be Physically Active

What’s healthy for the body is healthy for the brain. Cardiovascular activity such as walking, swimming, biking, yard work, or sports help to keep the heart healthy so it can do it’s job well in sending oxygen to your brain. Aim for at least 30 minutes of moderate activity daily. 

Avoid Smoking and Alcohol 

The jury is in on the harmful effects of smoking and drinking on our bodies, and this includes our brains too! Butt out and keep the booze to special occasions to reduce the risks of not just alzheimer’s disease but also cardiovascular disease and more. 

Get Good Sleep

Sleep is your brain’s chance to recuperate. Memory in particular is impacted significantly by our sleep habits as REM sleep serves an important purpose in the transfer of memories from short to long term areas of the brain. Sleep is also crucial for heart health, which directly relates to brain health. Aim for your 8 hours every night, and address any environmental sleep issues such as light, sound, temperature, or bedding. If you still wake up tired, consult with your healthcare provider to explore potential issues such as sleep apnea. 

Watch Your Sugar Intake

Preliminary research is showing the connection between elevated blood sugar levels and the development of Alzheimer’s disease, with some researchers going as far to label the disease ‘Type III Diabetes.’ Eating plenty of real whole foods, lot’s of protein and keeping processed foods, sweets, and refined carbohydrates to a minimum can help maintain proper blood sugar levels and prevent the effects of insulin resistance on the brain. 

Keep Mentally and Socially Active

The best way to keep the brain functioning well is to USE it. As they say, use it or lose it. Just like we exercise our bodies, its important to exercise our minds. Find things you are engaged by, such as puzzles, crosswords, reading, learning a new language, building a streetbike– whatever it is and make it a part of your regular life. Sitting down in front of the TV isn’t enough! Staying engaged socially through friends, family, or clubs and activities also helps to keep you sharp and engaged with life. 

Foods for Alzheimer’s Prevention

• Leafy Green Vegetables: Leafy greens like spinach, kale, and swiss chard other leafy are rich in antioxidants, vitamin K, and folate, all of which are associated with slower cognitive decline.

• Berries: Berries are high in antioxidants and flavonoids, which may help to improve memory and reduce brain inflammation.

• Fatty Fish: Salmon, mackerel, sardines, and other fatty fish are rich in omega-3 fatty acids, particularly DHA, which is important for brain health.

• Nuts and Seeds: Nuts like almonds, walnuts, flaxseeds, and chia seeds are good sources of healthy fats, antioxidants, and vitamin E, linked to better cognitive function.

• Turmeric: This spice contains curcumin, which has anti-inflammatory and antioxidant properties that may help protect the brain from inflammation.

• Green Tea: High in antioxidants like EGCG, green tea and matcha may protect brain cells from damage and support cognitive function.

Supplements for Alzheimer’s Prevention

• Omega-3 Fatty Acids (DHA and EPA): A high quality Omega-3 supplement, such as fish oil, are beneficial for brain health and may reduce the risk of cognitive decline.

• Vitamin D: Low levels of vitamin D have been associated with an increased risk of Alzheimer's. Supplementation may be beneficial, especially in our Canadian winters with low sun exposure.

• B Vitamins (B6, B12, and Folate): These essential vitamins help reduce homocysteine levels, an amino acid that has been linked to brain shrinkage and cognitive decline.

• Coenzyme Q10 (CoQ10): CoQ10 helps to support mitochondrial function and may protect brain cells from oxidative damage due to its antioxidant properties..

• Ginkgo Biloba: Some studies suggest that ginkgo biloba may improve cognitive function and protect against memory loss.

• Probiotics: Emerging research suggests that gut health plays a crucial a role in brain health, so supporting a healthy gut with probiotics may support cognitive function as well!

Here’s for healthy brains for decades to come!