HOW TO PREVENT ALZHEIMER'S NATURALLY: 5 PRACTICAL TIPS - ECONOMÍA - 2025

Preventing Alzheimer's naturally can be possible with changes in lifestyle, diet, and practicing certain physical and mental activities. Although it is not possible to avoid it in all cases, such changes always bring an improvement in physical and mental health.

Alzheimer's is a neurodegenerative disease characterized by progressive and irreversible cognitive deterioration. That is, a person with Alzheimer's will gradually lose their mental faculties, without the ability to stop the progression of the disease and without being able to recover their cognitive functions.

However, certain risk factors associated with Alzheimer's disease have been connoted, so that certain behaviors could combat its development and prevent its appearance.

In this article we will explain what can be done to prevent Alzheimer's and what aspects could play an important role in its development.

Can Alzheimer's be prevented or cured?

Alzheimer's disease (AD) is the neurodegenerative pathology par excellence. Its incidence increases with age and its prevalence doubles every 5 years after 65.

In fact, it is estimated that up to 30% of the population over 80 years of age can suffer from this disease. In this way, Alzheimer's is one of the diseases that most affect the elderly population.

In addition, taking into account its devastating effects for the person who suffers it, it is undoubtedly one of the pathologies that currently has the greatest scientific research efforts.

However, these efforts have not resulted in the discovery of a cure for Alzheimer's, which is still an irreversible degenerative disease and can therefore be considered "incurable".

What is known quite exactly is the mechanism of action and neurodegeneration of this disease.

In Alzheimer's, there is a progressive degeneration of neurons in the hippocampus, entorhinal cortex, temporal and parietal associative cortex, and magnocellullar nucleus of Meynert, the main source of cholinergic fibers with projections to the cerebral cortex.

This neuronal dysfunction translates into neurochemical changes in the concentration and effect of brain neurotransmitters. One of the most affected, acetylcholine, seems more involved in the processes of storing new information.

Current existing "specific" treatments are based on this hypothesis, and increase brain cholinergic "tone" by inhibiting acetylcholinesterase.

The most significant pathological findings in the brains of patients with this disease are senile plaques and neurofibrillary tangles, located mainly in the hippocampus and temporal lobe.

However, these discoveries have not yet been translated into the design of drugs that, through their mechanisms of action, are capable of interrupting the progression of the disease.

Thus, despite having made extensive progress on the mechanism of action of Alzheimer's, nowadays there is still no evidence to show what the origin of this disease is, or what psychoactive drugs could stop its evolution.

What are the risk factors for Alzheimer's?

From those explained in the previous section, the idea is extracted that today it is globally commended that Alzheimer's is a multifactorial, heterogeneous and irreversible disease.

This means that its development requires the conjunction of genetic and environmental factors. It is contemplated that the basic substrate may be accelerated neuronal aging not counteracted by normal compensatory mechanisms in the brain.

Likewise, numerous investigations postulate that genetic factors predispose to the suffering of the disease and modulate the age of onset of the clinic.

In this way, while genetics would predispose us to suffer from Alzheimer's, environmental factors would act as favors or triggers of the symptoms. Among these risk factors we find:

1-Age

It is the main risk marker for the disease, so that the prevalence increases as age increases, doubling every 5 years from the age of 60.

2-Sex

Although the data obtained may be due to a higher life expectancy of women compared to men, the prevalence of Alzheimer's is higher in women than in men (2: 1).

This fact would show that being a woman could be a risk factor for Alzheimer's disease.

3-Genetics

Mutations of certain genes (PS-1 located on chromosome 14, PS-2 on chromosome 1 and PPA on chromosome 21) inexorably determine the onset of Alzheimer's disease.

There are also predisposing genetic markers, which would increase the risk of Alzheimer's, such as the APOE gene located on chromosome 19 and its alleles e2, e3 and e4.

4-Family history of Dementia

Between 40 and 50% of patients with Alzheimer's have a family history of dementia.

5-Traumatic brain injury (TBI)

The role of TBI is controversial when it comes to predicting the onset of Alzheimer's, but what has been shown is that those people who carry the e4 allele of the APOE gene have a higher risk of suffering from Alzhiemer after TBI.

6-Education

Although Alzheimer's can appear in people with any educational level, an increase has been published among those with less education.

7-Diet

In countries where the daily calorie intake is low, such as China, there is a lower incidence of Alzheimer's, so a very high calorie intake could be a risk factor for the disease.

Likewise, polyunsaturated fatty acids and antioxidant vitamin supplements (vitamins E and C) have shown a neuroprotective role for Alzheimer's, which indicates that certain types of diet could also be a risk factor for suffering from the disease.

5 Tips to prevent and fight Alzheimer's

The risk factors discussed above provide us with clues as to what events can increase the probability of suffering from Alzheimer's, so they indicate certain aspects to take into account when preventing it.

Obviously, many of the aforementioned aspects are unpredictable, so they cannot be part of the range of behaviors that can reduce the risk of Alzheimer's.

Thus, risk factors such as age, sex or genetics, few strategies can provide us when our intention is to prevent the development of the disease.

However, they can give us valuable information to identify the people who are at higher risk of suffering from Alzheimer's disease and therefore, they can, in a certain way, indicate who we are most "obliged" to carry out prevention behaviors and who are least so.

But beware! We must remember that Alzheimer's is a multifactorial disease, heterogeneous and of unknown origin, so the risk factors mentioned are simply that, and do not delimit the development or non-development of the disease.

Therefore, there are currently no infallible strategies, drugs, or exercises that allow us to prevent its occurrence, although they can increase the chances of avoiding it and mental abilities always improve.

1. Study

One of the risk factors for the development of Alzheimer's disease discussed above are studies.

Although this pathology can be witnessed in person at any educational level, a higher prevalence has been noted in people with less education. This fact could be explained through neuronal plasticity and compensatory mechanisms in the brain.

In this way, the more you exercise your brain through educational and intellectual activities, the more resources you will have to deal with the aging of brain structures.

Alzheimer's is characterized by a degeneration of neurons in the brain, so the more you have worked on these structures during the course of your life, the more options you will have not to succumb to this disease in old age.

2. Read every day

In the same line of the previous advice, reading appears as a constant habit in the day to day. Reading brings multiple mental benefits, since apart from learning new things, we are exercising our comprehension, storage and memory capacities.

In this way, having a daily habit that allows us to work on these functions can play an even more relevant role than having carried out studies during some time in our lives.

Thus, people who use reading as a distraction, hobby or hobby, perform a greater stimulation of their brain and increase its plasticity and its compensatory potential.

3. Exercise memory

If one thing has become clear through the multiple investigations that have been carried out on Alzheimer's disease, it is that its first manifestation is a reduction in learning capacity and memory loss.

In fact, it has been shown that the first affected brain areas, and therefore, the areas where Alzheimer's disease appears, are the regions where memory functions are performed, specifically the hippocampus and the entorhinal cortex.

Thus, doing activities that stimulate and increase the performance of these brain areas can be of vital importance to reduce the risk of Alzheimer's.

Exercising memory through congitive stimulation exercises is a basic activity both to prevent the development of Alzheimer's and to slow down its evolution when it has already manifested itself.

4. Exercise other cognitive functions

It is common to fall into the error of thinking that Alzheimer's is a simple memory dysfunction, but in reality it is not.

Although the inability to learn and a decreased ability to remember are the first symptoms of the disease, Alzheimer's is a pathology that involves many other cognitive deficits.

Thus, through the same principles of neuronal plasticity discussed above, it is very beneficial for the proper functioning of mental abilities to exercise all cognitive functions.

The calculation, the improvement of language and speech, visual memory, visual construction, the ability to concentrate or the focus of attention are operations that we probably do not perform on a daily basis.

What's more, depending on the professional functions we develop, as well as the daily activities that we normally carry out, it is likely that some of these cognitive functions are worked very little.

Thus, to reduce the probability of suffering from Alzheimer's, it is very important that we work our brain function to the full, and we do not leave aside the cognitive functions that we use less in our day to day life.

5. Eat a balanced diet

As we have seen previously in the risk factors for Alzheimer's, diet seems to play a role of some importance.

The fact that countries with lower daily calorie intake have a lower incidence of Alzheimer's is indicative that eating a balanced diet may be good practice to prevent the development of the disease.

In the same way, polyunsaturated fatty acids and antioxidant vitamin supplements have been shown to play a neuroprotective role for the development of the disease.

Therefore, following a diet that is not excessively caloric, and that is accompanied by antioxidant vitamin supplements (vitamins E and C) and polyunsaturated fatty acids, is a healthy way to prevent the development of Alzheimer's.

References

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