Will a Healthy Lifestyle Prevent Alzheimer’s Disease? Will a healthy lifestyle prevent Alzheimer’s disease?

By Cary Davies

01 October 2024

While family history strongly influences the development of early onset Alzheimer’s disease, late onset Alzheimer’s disease appears to be more responsive to lifestyle intervention.

As there is still insufficient knowledge on the direct etiology of Alzheimer’s disease (AD), many research studies have set out to establish the connections between environmental variables and cognitive decline with age.

While scientists resume the search for a singular cause, there is enough evidence to give health professionals an advisory toolbox for broad preventative measures.

What lifestyle factors can reduce Alzheimer’s risk?

Studies suggest that variables in diet, exercise habits, toxin exposure, sleep quality, and mental stimulation can all play a role in optimising brain health and memory function.

Can lifestyle intervention override genetic susceptibility?

Lifestyle intervention can prevent the expression of low penetrance genes, some of which are indisputably associated with age-related cognitive decline.

One gene in particular, namely ApoE4, has been extensively studied in relation to Alzheimer’s risk. The proposed benefits of using lifestyle genetic testing to determine ApoE4 status can be evaluated here.

Lifestyle recommendations for optimising brain health:

Exercise daily: Physical activity is associated with many neurotrophic benefits for cognitive stability. Studies suggest that consistent, multicomponent (aerobic and resistance) exercise is an essential approach for cognition enhancement.¹

Furthermore, prospective research (research which follows participants over a long period of time) has indicated that physical inactivity is one of the most common preventable risk factors for developing AD, and that increased exercise is associated with a reduced risk of AD development².
Sauna regularly: Although scientific evidence is still scarce, repeated heat exposure from sauna bathing has been suggested to improve cognitive processing. Hence, sauna use 4-7 times per week is recommended.^3,4
Follow an anti-inflammatory diet: Certain foods are recognised for therapeutic properties which reduce neuroinflammation and support brain health. These include turmeric, rosemary, basil, chili, oily fish, shellfish, berries, olives, dark chocolate, Brazil nuts, walnuts, red cabbage, green tea, leafy green vegetables, and chia seeds.

Conversely, it is advisable to avoid the unnecessary intake of pro-inflammatory and saturated fats, including sunflower, safflower, corn oil, soybean oils, and animal fat as these are suggested to promote neuroinflammation and reduced cognitive function.⁵
Adopt a hunter-gatherer lifestyle: Inflammation can be further reduced by cutting out sugar and replacing refined carbohydrates with unprocessed whole foods.

Fasting for 12-16 hours, (as hunter-gathers were circumstantially forced to do) has shown promise in reducing the accumulation of beta-amyloid plaques in the brain, which is a diagnostic hallmark of AD.⁶
Supplement with fats that enhance brain function: Medium chain triglycerides (MCTs) and Omega 3 fatty acids are well recognised for their anti-inflammatory and neuroprotective properties.⁷

MCTs can be obtained in liquid form and added to smoothies or salad dressings. Alternatively, coconut oil, which is a natural source of MCT, can be added to numerous areas of the daily diet, including coffee.

There is no clear dosing consensus for MCTs, but 1-4 tablespoons per day is considered adequate, albeit cautioned with regards to caloric density management in overweight patients.

Omega 3 supplements have been more extensively researched and dosing guidelines are frequently indicated above the standard recommendation of 1000mg per day for individuals carrying high risk variants of the ApoE gene.

However mega-dosing (3-5g Omega 3 per day) is only advisable under the guidance of a registered healthcare professional.⁸
Avoid toxin exposure: Neurotoxic substances include pesticides, moulds and heavy metals, such as mercury, cadmium, and lead. These toxins have the ability to damage brain cells directly, thereby exacerbating cognitive problems and neurological disease.
Optimise sleep hygiene: Sleep deprivation is proposed to have a detrimental effect on brain health and cognitive performance. For optimal neurological well-being, 7-8 hours of quality sleep is advisable every night.
Engage in brain games: While a number of studies have shown promising links between brain gaming and cognitive function in adults, there is inconclusive evidence to establish a definitive medical recommendation. However, 30-60 minutes of mental exercises on a regular basis may be a beneficial adjunct to risk management until conclusive studies emerge.

References:

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