Alzheimer’s isn’t gonna get me! 5 effective strategies for mental freshness into old age

“I really don’t want to end up like this!” Most people have a similar reaction when it comes to Alzheimer’s disease. The sight of people who often don’t even recognize their loved ones is not a happy one. So how can we reduce the risk of Alzheimer’s or other types of dementia in older age?

More sleep

Disrupted circadian rhythms significantly increase the risk of developing Alzheimer’s. Immune cells called macrophages play an important role. These are responsible for removing so-called ß-amyloid plaques in the brain, which are clumps of proteins that accumulate around nerve cells and impair their function. ß-amyloid plaques are one of the main symptoms of Alzheimer’s disease.

Macrophages work in a 24-hour rhythm and are therefore very sensitive to its disruption. When this occurs, their function deteriorates significantly, compromising not only our protection against viruses and bacteria, but also the process of removing amyloid plaques. Sleep deprivation and irregular sleep-wake patterns are the main contributors to the disruption of circadian rhythms.

More fibre

Lack of fibre is one of the most common dietary mistakes. However, fibre is the main source of food for the beneficial bacteria in our gut. When we consume insufficient amounts, we risk developing the imbalances in the gut microbiome that are typical of Alzheimer’s disease and other serious diseases. Adequate fibre intake also reduces the likelihood of ß-amyloid plaques accumulating in the brain.

More protein

Another important nutrient is protein, which also has a protective effect on the brain. Research has clearly shown that people with a higher protein intake are less likely to accumulate ß-amyloid plaques in the brain.

More omega-3

Omega-3 unsaturated fatty acids are another nutrient that is often missing from our diets. Firstly, they are anti-inflammatory and secondly, they are part of the membranes of brain cells, so their deficiency directly threatens brain structures. They also directly counteract the formation of amyloid plaques – increasing their consumption by 1g per week, for example, led to a 20-30% reduction in blood beta-amyloid levels in people over 65.

The best source of omega-3s is oily fish, but at-risk individuals should also take omega-3 supplements. In fact, research has shown that one of these acids in particular – DHA – requires a higher intake than is usually recommended to improve health. People who are already experiencing, for example, memory problems or other related problems should take at least 2 g of DHA daily.

Blood sugar and cholesterol under control

Do you have too much blood sugar and LDL cholesterol but not enough HDL cholesterol? Then your risk of developing Alzheimer’s disease in the future increases significantly. Yet high sugar and cholesterol are not only risky in this respect at age 50+, but even after your 35th birthday!

More movement

Regular exercise is an important part of a healthy lifestyle in general and this is also true for Alzheimer’s disease. People who are in excellent physical condition have a 33% lower risk of developing dementia than people who do not exercise at all, according to research.

Other useful dietary supplements

Curcumin – reduces the rate of ß-amyloid plaque accumulation, alleviates negative epigenetic processes associated with Alzhiemer’s disease and helps regulate blood sugar levels. Read more here

EGCG – epigallocatechin gallate significantly suppresses faulty methylation patterns contributing to Alzheimer’s disease, lowers LDL cholesterol levels and slows aging-related processes. Read more “

Lutein – this dye is an important component of brain cell membranes and its levels in the brain have been linked to the risk of Alzheimer’s disease and overall cognitive decline from other causes. Read more here:

Astaxanthin – can inhibit up to 75% of the oxidative processes that lead to the formation of ß-amyloid plaques and helps to lower blood sugar levels. Read more “

OPC (grape seed extract) – oligomeric proanthocyanidins from grape seeds prevent the accumulation of not only ß-amyloid plaques, but also the so-called Abeta oligomers, which also contribute to the development of Alzheimer’s disease. In addition, they help to lower blood sugar levels. OPC (grape seed extract) – oligomeric proanthocyanidins from grape seeds prevent the accumulation of not only ß-amyloid plaques but also the so-called Abeta oligomers, which also contribute to the development of Alzheimer’s disease. In addition, they help to lower blood sugar levels. Read more “

Vitamin K2 – prevents the accumulation of free radicals in the brain that could damage nerve cells and helps increase the sensitivity of brain tissues to insulin. Read more ”

Rosemary – protects against damage to the cells of the hippocampus (the part of the brain responsible for memory) and prevents the formation of ß-amyloid plaques. It is also effective in people who have developed Alzheimer’s disease. Read more “

Genistein – helps reduce the risk of Alzheimer’s disease in postmenopausal women. Supports memory and other brain functions, prevents the accumulation of ß-amyloid plaques, reduces apoptosis (cell death) of brain cells, helps lower blood sugar levels. Read more “