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Alzheimer’s affects the lives of millions of people around the world, but scientists are now beginning to understand what causes this cruel disease and how to avoid it.
Researchers discovered today that almost all individuals with two copies of a particular gene, called APOE4, develop signs of this memory-robbing condition.
The peculiarity, carried out by The Avengers star Chris Hemsworth, causes more than 95 percent of people aged 65 or older with two copies of the APOE4 gene to show early signs of the disease, Spanish scientists discovered.
However, experts say that only one in 100 cases of this memory-robbing disease is caused by genes. In fact, it is believed that about 80 percent of Alzheimer’s cases are preventable.
Here, MailOnline reveals lifestyle choices that could reduce your risk of developing the memory-robbing disease.
It is believed that about 80 percent of Alzheimer’s cases can be prevented with some lifestyle changes that help reduce the risk.
do not smoke
If you stop smoking, your risk of lung disease, heart disease and stroke will be significantly reduced, according to the NHS.
But it can also reduce the risk of developing dementia and Alzheimer’s, studies show.
This is because smoking increases the risk of vascular problems that are also linked to Alzheimer’s and vascular dementia.
Vascular dementia is caused by a reduced amount of blood flow to the brain, which deprives brain cells of the oxygen and nutrients they need to function properly. Cerebral blood flow can also be affected in Alzheimer’s disease, explains the Alzheimer’s Society.
Cigarettes also release more than 5,000 chemicals when burned, many of which are poisonous. These toxins found in cigarette smoke can cause inflammation and stress in cells, both of which have been linked to Alzheimer’s.
However, because cigarettes contain so many chemicals, it is not clear which ones cause the harm, the charity explains.
Authors of the World Alzheimer’s Report in 2014 said there was a significantly higher risk of current smokers developing dementia compared to those who had never smoked.
More recently in 2020, smoking was highlighted as one of the main risk factors for dementia in the Lancet Commission on the risk of dementia. Researchers estimated that there is a 30 to 50 percent increased risk of developing dementia if you smoke.
Smoking increases the risk of vascular problems that are also linked to Alzheimer’s disease and vascular dementia.
Drink less alcohol
Drinking alcohol excessively has been shown to increase the risk of developing dementia.
Current NHS guidelines say you should drink no more than 14 units of alcohol per week. If you drink too much, you will increase the risk of damaging your organs, including your brain.
Excessive alcohol consumption has been linked to a reduction in the volume of the brain’s white matter, which helps transmit signals between brain regions.
If the signals are not transmitted correctly, the brain will have difficulty functioning as it should, explains the Alzheimer’s Society.
Drinking too much can also lead to a lack of vitamin B1 (thiamine), which helps the body call to convert food into energy.
A lack of this vitamin can also affect short-term memory, adds the Alzheimer’s Society.
It is thought that reducing alcohol consumption in middle age could minimize the risk of developing age-related conditions such as frailty and dementia, according to NICE guidelines.
Spend time with friends
Meeting friends and maintaining social relationships is believed to reduce the chances of developing dementia.
Engaging in social activities such as volunteering, joining a class, playing music, or doing group crafts is thought to increase what experts call the brain’s cognitive reserve.
This is a term that experts use to describe the organ’s ability to cope with conditions that damage it, relieve stress and improve mood, explains the Alzheimer’s Society.
The charity adds that the act of listening to someone in conversation, finding the right way to express yourself and remembering things that have happened are all ways of exercising your mental skills.
In fact, social isolation is thought to increase a person’s risk of dementia by 60 per cent, according to the charity.
TO 2019 One study found that social contact provided a “protective effect” against dementia.
The researchers measured the social contact of 10,000 participants aged 35 to 55 with family members and friends who did not live together six times over 17 years using a questionnaire.
They found that those with frequent social contact had greater cognitive reserve, suggesting they were less likely to develop dementia.
Keep active
Going to the gym, going for a run, or even taking a long walk could help prevent the development of dementia.
This is because vigorous aerobic activity, like running, helps keep your heart, lungs, and blood circulation healthy, which is good for brain health.
Experts estimate that regular exercise can reduce the risk of developing dementia by about 28 percent. Specifically, in the case of Alzheimer’s, the risk is reduced by approximately 45 percent, according to the Alzheimer’s Society.
TO 2013 A study that looked at the health behaviors of more than 2,000 Welsh men aged 45 and 59 who followed them for 35 years found that regular exercise reduced their risk of dementia by 13 percent.
Although these men also did not smoke, consumed alcohol moderately and were at a healthy weight, exercise levels were shown to have the greatest effect on reducing the risk of dementia, according to researchers at Cardiff University.
Participants who met all of these lifestyle requirements reduced their risk of dementia by 60 percent.
Vigorous aerobic activity, such as running, helps keep your heart, lungs, and blood circulation healthy, which is good for brain health.
However, if running isn’t your thing, a brisk walk and daily activities like cleaning, gardening and cooking also keep your body active and help reduce the risk of the disease, says the Alzheimer’s Society.
Brush and floss your teeth
Maintaining oral hygiene by brushing and flossing your teeth can also prevent dementia and cavities.
It may seem strange, but experts have discovered a link between bacteria and the subsequent inflammation caused by gum disease, with the buildup of amyloid proteins.
These proteins are linked to Alzheimer’s, the most common form of dementia.
TO 2020 A study in the United States suggested that people with gum disease and oral infections were more likely to develop Alzheimer’s.
However, scientists still need to determine whether the bacteria helps cause the condition or whether gum disease and tooth loss simply occur more in people in the early stages of dementia.
Another potential factor is that people with poor oral hygiene habits that lead to gum disease could also be less healthy overall and have a higher risk of developing dementia due to other factors.
