Mental Health
10 ways to reduce your risk of Alzheimer’s naturally
Forgetting the name of a familiar face or struggling to recall a word may feel like a scary step towards dementia. Some of us may even accept it as an inevitable part of ageing. Either way, mental decline is preventable – and we have more power over our brain function than we realise.
Less than 1% of Alzheimer’s disease is caused by our genes, according to Patrick Holford, founder of The Institute of Optimum Nutrition and the Food for the Brain Foundation, an Alzheimer’s prevention charity.
“Our diets and lifestyles are a far bigger risk factor,” he explains. “The reality is that probably 99% of us could potentially eliminate the risk of this disease. It’s not an inevitable consequence of the ageing process. It’s largely a result of the modern-day diet, devoid of nutrients, and sedentary lifestyles.
“Prevention is downplayed, as there’s no big money to be made. An estimated $1billion has been spent developing drugs, with insignificant benefits – and risks of brain swelling or bleeding with Lecanemab, the latest dementia drug receiving attention.”
Simple strategies to reduce the risk of dementia
Thankfully, the Food for the Brain Foundation is on a mission to change this – and with a world-class team of scientists on its Scientific Advisory Board, its findings are already startling.
“The studies at the University of Oxford by Professor of Pharmacology, David Smith, reported up to 73% less brain shrinkage with a combination of omega-3 oils and B vitamins,” says Patrick. “If this were a drug, it would be front page news.”
Professor David Smith’s research echoes that of leading neurologists, Drs Dean and Ayesha Sherzai, who reported similar findings from their studies at Loma Linda University, California. The results led them to switch their focus entirely from medicine to the lifestyle choices that can prevent memory loss and reverse dementia symptoms. These findings are outlined, alongside preventative measures in their books, The Alzheimer’s Solution and the bestselling, 30-day Alzheimer’s Solution.
So what are these simple diet and lifestyle changes?
10 ways to reduce your risk of Alzheimer’s naturally
Supplement with B vitamins and omega-3
One of the biggest surprises from the Oxford study was how B vitamins (particularly B6, B12 and folate) work together with omega-3 oils to create a powerful preventative effect for dementia.
“Our scientists established that omega-3s don’t work if you’re high in homocysteine (an amino acid), and B vitamins don’t work if you’re low in omega-3, especially DHA,” says Patrick. “However, if you’re given adequate omega-3s and (homocysteine lowering) B vitamins – even in those with pre-dementia – it reduces brain shrinkage so dramatically (by 73%) that a person is no longer in danger.
“Almost half of those over 65 have a blood homocysteine level over 11 mcmol/l, which is the ‘brain-shrinking zone’. Homocysteine levels can be checked with a home test kit.”
Reduce sugar consumption
“White sugar (sucrose) is fructose (fruit sugar) and glucose combined, so avoid foods with added sugar as much as possible,” says Patrick. “Fructose is actually a brain toxin and too much of it and/or refined carbs causes ‘insulin resistance’. Insulin transports glucose into the brain. So, ironically, too much sugar and carbs ultimately ‘starves’ the brain of fuel. Then you not only feel brain fog but also crave sugar, because your brain is calling for more.
“Fruit itself, if eaten whole, contains fibre and fibre slows down the release of all sugars in food. So, eat your fruit don’t drink it. Fruit juices release their fructose fast. I favour berries, which have much less sugar in them than raisins, grapes or bananas. Berries are also high in antioxidants, which disarm the ‘oxidants’ created when the brain makes energy from glucose.”
Increase exercise and movement
According to Drs Dean and Ayesha Sherzai. a personalised, sustainable exercise programme is crucial for long-term brain health. Exercise is one of the pillars in their NEURO plan (which stands for Nutrition, Exercise, Unwind, Restore and Optimise) outlined in their book, The Alzheimer’s Solution.
“A personalised exercise programme is crucial for long-term brain health,” says Dean. “Aerobic exercise and resistance training are both incredibly effective at protecting the brain against age-related decline and even reversing the symptoms of early Alzheimer’s.”
“Maintaining muscle mass helps preserve brain mass,” adds Patrick. “But any exercise is good because it stimulates nutrients and blood flow to the brain. Dancing, walking up hills, cycling, swimming, yoga, pilates, even keeping your daily steps above 5000 a day helps.”
Eat more seafood
“The human brain evolved at a time when we were eating marine food most days,” says Patrick. “To get your blood level, called the omega-3 index, above 8%, which confers protection for the brain, you’d need to eat seafood almost every day.
“I eat fish three to four times a week, favouring ‘SMASH’ (salmon, mackerel, anchovies, sardines, herring) fish, and supplement with omega-3 fish oil every day, to keep my blood levels above 8%.”
Boost sleep and lower stress
We all know how much better we feel after a good night’s sleep but did you know it can help prevent memory loss too?
“Sleep is how the brain recovers from the day’s activity; sleep literally resets the brain,” says Patrick. “Being in a constant state of stress also shrinks the brain and those who are hooked into anxiety often can’t sleep to boot.
“The most common sleeping pills also increase dementia risk and using alcohol to switch off stress adds to the problem. Yoga, meditation, HeartMath and other such practices help reduce stress and promote good quality sleep.
“The lowest dementia risk occurs with seven hours of sleep. If you have a short burst of stress, then recover, for example with a hot bath with magnesium-rich Epsom salts, and a relaxing evening, that’s fine. It’s constant stress and lack of sleep that is bad for your brain.”
Eat more plants
We’re recognising the importance of the gut microbiome in many areas of health, particularly the gut-brain axis, whereby the gut and brain communicate.
“The production of neurotransmitters in the gut, such as serotonin, dopamine, noradrenaline and GABA directly influence the brain,” explains Patrick. “A healthy gut also affects its ability to absorb brain-friendly nutrients, such a vitamin B12 and eliminate brain-damaging toxins.
“The more vegetables and fruit a person eats, the lower the risk of cognitive decline. Carrots, cauliflower, cabbage, broccoli and spinach are among the best. The antioxidants and polyphenols they contain protect the brain.”
Stay on top of dental check-ups
As well as a gut microbiome, we have an oral microbiome. Keeping our teeth and gums healthy is a surprising factor in good brain health. Bleeding gums can be a sign of infection, so stay on top of dental check ups.
“Those with gum disease for several years double their risk of dementia,” says Patrick. “There is a bacteria in the mouth, P. gingivalis, removed by flossing and brushing your teeth regularly, that is being found in the brains of those with Alzheimer’s.
“Of course, sugar is a major promoter of poor dental health too. Fibre in whole foods promotes good gut health. So, a healthy diet is likely to lead to a healthy gut and a healthy brain.”
Learn something new
Drs Dean and Ayesha Sherzai recommend learning new skills or doing activities that challenge multiple functions within the brain, such as dancing, singing, playing a musical instrument or crafting. These activities are even more beneficial if you do them with friends.
“Optimising the brain requires constant challenge,” says Dean. “The most challenging activities engage many of the brain’s domains and functions.
“These activities are even more challenging – and protective against disease – if they also involve social interaction. Although puzzle books and memory games are an option, passions are more important.”
Avoid microplastics
A study earlier this year by researchers at the University of New Mexico revealed that people who died with dementia had up to 10 times more microplastics in their brains than healthy individuals.
“Reducing exposure to microplastics can significantly benefit brain health and potentially lower the risk of dementia and Alzheimer’s disease,” says Michelle Sanchez, Nutritionist at the College of Naturopathic Medicine. “New research has shown that microplastics can cross the blood-brain barrier, raising serious concerns about their impact on cognitive function.
“While it’s impossible to completely eliminate microplastics from our lives, we can minimise our exposure. Swap single-use plastic utensils and cling wrap, for reusables like glass or stainless steel. Avoid exfoliating scrubs and toothpastes that contain microbeads. Invest in a good water filter that removes microplastics from drinking water.
“Steer clear of ready meals and packaged snacks as these often contain microplastics. Instead, focus on a fresh, whole food diet rich in anti-inflammatory options like leafy greens, berries, nuts and seeds.”
Take the cognitive function test
To understand how to prevent something, we need to know what the risks are to begin with. Food for the Brain offers a free online Cognitive Function Test, which assesses our risk of developing dementia. The test is broken down into segments so that we can see where we’re already doing well, along with areas for improvement and our biggest risk factors.
“Some people are frightened to take the test because they think there is nothing they can do about getting dementia,” says Patrick. “But a large part of our risk is down to factors we can change.”
