Alzheimer's may be preventable

With improvements in medical care and science humans enjoy longer life spans, but also face more age-related diseases. Alzheimer's rates continue to increase; an estimated 35.6 million people worldwide currently suffer some form of senile dementia. That's projected to double every 20 years, according to Alzheimer's Disease International.Hope is not lost; there are easy ways to reduce the risk of developing this literally brain-shrinking disease. For the vast majority, genetics do not play the dominant role.

Studies show diet and other factors have a more notable effect. The May 2010 Journal of Alzheimers Disease reports the latest from Spain, which suggests that especially for non-smoking women, moderate alcohol consumption may help prevent the disease.Key are the following habits and one's condition at middle age:

Physical activity: A University of Illinois study confirmed that aerobic, oxygen-generating exercise (running, biking, walking) better protects the brain's cognitive function than do non-aerobic activities (e.g., golfing or weight-lifting).Mental exercise: Crosswords and Sudoku can't hurt, but don't rise to the level of what's recommended. Education needn't be formal, as long as it is continuous and "some kind of new learning that challenges you," recommends the National Institute on Aging.

Weight: Those overweight or obese at midlife are 200 to 300 percent more likely to develop Alzheimer's. According to a 2009 study the brains of those with a body mass index over 30 had eight percent less brain volume than subjects of normal weight. When brain-volume loss reaches 10 percent, memory loss and confusion may appear. Added fats in the brain and plaque-narrowed blood vessels allow fewer nutrients, killing brain cells over time.

Food: Think low-fat with rich-colored vegetables and fish. Recommendations include fruits and veggies with dark color (e.g., spinach, beets, red bell peppers, red onions, prunes, blackberries, red grapes and oranges). Fish high in omega-3 fatty acids include salmon and fresh tuna. Research published in February in the Archives of Neurology suggested the Mediterranean diet, which incorporates these elements, protects against Alzheimer's.

Blood pressure: High blood pressure and cholesterol are never good. A study in the August issue of Dementia & Geriatric Cognitive Disorders found that people in their 40s with mild elevations had greater risk. One study in 2009 concluded that simply decreasing sugary drinks like soda can lower blood pressure.

Social life: Having friends can't prevent dementia, but research has found that people with larger social networks who do have Alzheimer's were less affected cognitively. Positive relationships reduce stress, which may aid function.

In short, a healthy lifestyle pays off. Of course learned, well connected, and healthy people can develop dementia, but may develop it later than they otherwise might. For more information see www.alz.org.

Sholeh Patrick is a columnist for the Hagadone News Network. Email sholehjo@hotmail.com

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