Aging and Alzheimer's Prevention

Aging and Alzheimer's Prevention 

Updated April, 2024

Nowadays, longevity is increasing in general population. As older generation reaches over age 90 are more common, the quality of life becomes increasingly important for the extended life expectancy.

Aging population must take greater charge of their own health, to improve health literacy and self-care for freedom and independence in later life.  As most of today’s retirees top health over wealth for their golden years, many are taking a more proactive approach to health and health care and became more engaged in healthy lifestyle and behaviors. Aging population must take greater charge of their own health, to improve health literacy and self-care for freedom and independence in later life. Of health challenges and potential risks for the aging population, dementia or Alzheimer’s are among the most worrisome diseases. The World Health Organization notes 47.5 million people have dementia and there are 7.7 million new cases every year. Alzheimer's disease, the most common type of dementia, may contribute 60 to 70 percent of cases.

Alzheimer's is a brain disease that causes a slow decline in memory, thinking and reasoning skills. There are 10 early signs and symptoms, according to Alzheimer’s Association: 

10 Early Signs and Symptoms of Alzheimer's 
1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks at home, at work or at leisure
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words in speaking or writing
7. Misplacing things and losing the ability to retrace steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood and personality

The causes probably include a combination of age-related changes in the brain, along with genetic, environmental, and lifestyle factors. There's no cure for Alzheimer’s, but there are treatments that may change disease progression, and drug and non-drug options that may help treat symptoms.

Best lifestyle choices for healthy aging

• Physical and mental stimulation go hand in hand. Any exercise of any type and in even small amounts is likely to be beneficial for brain health. Scientific evidences suggest exercises extending human live and improve human brain cognitive functions. Being physically active and exercise safely within your limit is one of the most important behaviors anyone can do to improve their health. Appropriate exercises for older adults including moderate cardio endurance, light strength training, and balance exercises.

• Prevent and manage chronic high blood pressure, high blood sugar and stress

• Eat healthy and maintain a healthy weight

• No smoking and avoid binge drinking significantly reduce risks of death 

• Keep reading, writing, learning new technologies/ideas and take up challenges of digital literacy for mental sharpness

• Being socially engaged, making meaningful connection and prevent isolation

• Ensure 7-9 hours quality sleep daily; better sleep is a protective factor against dementia

Practical tips for brain sharpness – 

• Learn building mental maps to facilitate memory recall

• Practice mental math over calculator dependency

• Keep it visual and use reminder tools

• Cooking, smell and food preparation can stimulate senses in the brain

• Prevent and correct vision and hearing loss benefit brain functions

• Making physical motor function and coordination challenges, e,g, brush your teeth using your non-dominant hand, single leg balance for 30 seconds, strength training. 

• Get more sun exposure in nature daily and living positively

Aging is an inescapable aspect of life, but cognitive decline isn't necessarily so. Seemingly ordinary activities and habits can pack an extraordinary punch in safeguarding our mental agility.

 
Mindspan Diet
For stay current concerning diet, it’s worth to read a book - The Mindspan Plan: Maximize Your Memory and Extend the Life of Your Mind, published in 2016, by Preston Estep, III, PH. D, a scientist in Harvard Medical School. You may consult your Doctor for personal needs.
In a brief review, the author’s general advices are:
- Limit iron
- Limit red meat
- Start meals with soup or salad; then eat carbs
- Eat only low glycemic carbs
- Don't drink milk, and minimize other milk products
- Eat fish and seafood
- Drink coffee, tea, and red wine with meals
- Alcohol in moderation
- Limit sugar
- Take B & D vitamins

To learn more, go to https://qualitylifeforum.weebly.com/2024-april-aging-and-alzheimers-prevention.html

References:

http://agewave.com/what-we-do/landmark-research-and-consulting/research-studies/health-and-retirement-planning-for-the-great-unknown/
Westwood AJ, Beiser A, Jain A. Prolonged sleep duration as a marker of early neurodegeneration predicting incident dementia. Neurology. 2017.
https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/introduction
https://academic.oup.com/brain/article/133/8/2210/395786/Education-the-brain-and-dementia-neuroprotection
http://www.alz.org/10-signs-symptoms-alzheimers-dementia.asp
The Mindspan Diet: Reduce Alzheimer’s Risk, Minimize Memory Loss, and Keep Your Brain Young. By Preston Estep, III, PH.D

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