Reduce Alzheimer's risk in old age

Measures to stay mentally fit in old age: reduce the risk of Alzheimer's age

09/21/2013

There are no guarantees or miracle drugs to rule out the risk of Alzheimer's disease. But there are ways and means to at least reduce this risk. Movement for body and mind, healthy nutrition and sociability can help to remain mentally fit even in old age.

Number of dementia patients increases
The life expectancy of people, especially in industrial nations, is steadily rising. While this is gratifying, it also increases the risk that there will be more and more people with dementia in the future. The most common form of irreversible dementia is Alzheimer's disease. Konrad Beyreuther, Director of the Network for Aging Research at the University of Heidelberg, says: „You just have to get old enough to get Alzheimer's.“ According to a Swedish study published in July, over five-year-olds over the age of 65 experience a doubling of Alzheimer's cases. But even if there are no magic bullets against the incurable brain disorder, the probability of contracting Alzheimer's can be significantly reduced.

Four building blocks for mental fitness in old age
Beyreuther explains: „Lifestyle plays a very important role in all diseases related to aging - including Alzheimer's disease.“ The non-profit Alzheimer Research Initiative e. V. (AFI) explains that these are four major building blocks that form the foundation of mental fitness in old age. The often recommended memory training plays only a minor role. Rather, exercise, healthy eating, continuous learning and sociability are advised. The following measures could help reduce Alzheimer's risk:

Physical movement
The most important and effective preventive measure against dementia is physical fitness. If you move a lot, you also stimulate the circulation of the brain, provide it with oxygen and thus improve concentration and memory. Ellen Wiese, board member of the Alzheimer Research Initiative e.V., told n-tv.de: „People who are not physically active suffer more from intellectual decline or are at increased risk for Alzheimer's disease. Studies speak of up to 70 percent.“ It is therefore advisable to move a lot, for example, to walk more often the stairs, leave the car and take 30 minutes daily for moderate sports. Endurance sports such as jogging, walking, swimming or cycling are good for the heart and have a positive effect on the brain. It also prevents high blood pressure, which increases the risk of Alzheimer's.

Healthy eating
Meadow from the AFI recommends not only physical exercise but also a good diet for prevention: „As with sports, the same applies to food: what is good for the heart also helps the mind.“ Therefore, scientists recommend the healthy Mediterranean cuisine as a guide: lots of fruits and vegetables, more often fish (especially salmon, cod and mackerel), legumes, cereals, olive oil, nuts, sometimes dairy, occasionally poultry and rarely red meat. A long-term study would have shown that the more consistently a traditional Mediterranean diet was practiced, the lower the risk of Alzheimer's. And also the cognitive performances would have slowed down more slowly. Nevertheless, one should take some liberties: „When using the healthy Mediterranean diet, no one needs to give up his Sunday roast“, said Gunter Eckert, head of the working group „Nutritional Neuroscience“ at the Pharmacological Institute of the University of Frankfurt.

Sufficient supply of B vitamins
Particularly effective for the prevention of Alzheimer's are the B vitamins, especially folic acid. After all, they break down homocysteine, a metabolite that everyone in the blood has and that contributes significantly to arteriosclerosis and thus makes the brain age more and more. People with high homocysteine ​​levels double the risk of Alzheimer's disease. In order to be sufficiently supplied with vitamin B6, B12 and folic acid one can resort to oranges, bananas, cherries, green leafy vegetables, cabbage, mushrooms, whole grains, the already mentioned fish, eggs and dairy products. In addition, green and black tea is recommended. Because that could prevent the formation of plaques, deposits in the brain, and dissolve existing plaques. Ms. Wiese from the AFI referred to the mixture that was needed: „It does not depend on the consumption of individual healthy foods, which alone does nothing when it comes to the risk of Alzheimer's.“ And further: „Rather, it is the balance of nutrition that plays a central role.“

Memory training alone does not help
In order to remain permanently effective, the brain, like the muscles, must be trained. In the human mind, more synapses are formed and neurons are linked to each other the more it is required. However, memory training alone does not help. „Practice wins are limited in time and there is no evidence of long-term impact on other relevant service areas“, said Valentina Tesky, psychologist at the University of Frankfurt. Therefore, activities with high mental activity are needed to prevent Alzheimer's. In order to keep the brain busy, one could learn a language and, above all, speak it regularly, play chess or bridge, make music, read, paint, visit museums, play memory games with children or grandchildren. In the foreground should be the fun and according to Tesky it makes sense to vary the level of difficulty of the requirements. However, what is not one of the mental activities is television. There is even a suspicion that above-average TV consumption increases Alzheimer's risk.

Living together promotes well-being
As the fourth important building block in Alzheimer's prevention social contacts are valid. The measures mentioned so far are linked to each other and the motto is: Experience together! So, cooking together, eating together, moving together, learning together. This will give the individual activities added value and promote well-being. Social contact is very important for the brain as well as for the general health. Alone living people would be twice as likely to develop Alzheimer's disease than people in partnerships. The result of a US study from 2010 states that loneliness is just as harmful as smoking, hypertension or overweight.

Create social contacts in old age
However, especially in old age, the number of social contacts often decreases, the social network gets holes or gradually dissolves completely. „Then commitment is needed to find a new circle of acquaintances“, says Ellen Wiese from the AFI. „Even those who like to be alone, should provide for their own social balance“, so the expert. Possibilities are sufficient, one must only find people who have similar interests. For example about membership in a club, attending a dance school, voluntary work or a vacation with a tour group.

Promotes the quality of life
Although all these activities can help to prevent Alzheimer's disease, they are not a guarantee. But healthy living can make a significant contribution to mental fitness. In addition, the quality of life is promoted, because enjoyment, variety and fun should always be capitalized. Therefore, Alzheimer's prevention can not only make sense, but also be very pleasant. (Ad)