Ways to lower your risk of Alzheimer's
(reduce inflammation)
(reduce inflammation)
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While advancing age, family history, and genes play a major role in determining Alzheimer’s risk, there are steps you can take to lower your chances of developing the disease. The following measures all help reduce inflammation in the body and maintain healthy blood flow in the arteries, both vital for healthy brain aging.
-- Take steps to avoid diabetes. A Japanese study published this week in the journal Neurology found that 27 percent of those over age 60 who were diagnosed with type 2 diabetes developed dementia within 15 years, compared with 20 percent of those with normal blood sugar levels. Those with higher than normal blood sugar levels, or prediabetes, also had a higher risk.
While this study certainly doesn’t prove that diabetes leads to Alzheimer’s, taking action to reverse high blood sugar levels through weight loss, daily walks, and a reduction in sweets and other processed foods could lower your chances of getting both diseases.
-- Reduce high cholesterol levels. High cholesterol levels are associated with changes in the brain that are hallmarks of Alzheimer’s disease, according to a small study of 147 participants published earlier this month in the journal Neurology. Study participants who had high total cholesterol levels (over 224 mg/dL) in mid- to late life were seven times more likely than those with low cholesterol (under 173 mg/dL) to have the telltale beta-amyloid plaques in their brain tissue when they died a decade or two later and their brains were examined on autopsy.
Lowering saturated fat intake -- by sticking with low-fat or fat-free dairy products or limiting your intake of red meat -- can help lower cholesterol levels. So, too, can increasing physical activity and losing excess weight.
-- Stop smoking. Researchers from the University of California, San Francisco last year reviewed 43 studies examining the risk between smoking and Alzheimer’s and found that after excluding those sponsored by the tobacco industry, smokers were found to have a 72 percent greater likelihood of developing dementia. (Industry-funded studies found that smokers had a lower risk.).
-- Stick with a daily glass of wine, but no more. Moderate alcohol consumption appears to reduce the risk of cognitive decline that occurs with normal aging as well as Alzheimer’s, according to an August study published in the journal Neuropsychiatric Disease Treatment. The review study found that those who had a drink or two a day through the years had about a 25 percent lower risk of developing dementia or cognitive impairment in old age compared with those who didn’t drink at all. Heavier drinking increased the risk of cognitive decline more than non-drinking, though that result wasn't statistically significant.
-- Take steps to avoid diabetes. A Japanese study published this week in the journal Neurology found that 27 percent of those over age 60 who were diagnosed with type 2 diabetes developed dementia within 15 years, compared with 20 percent of those with normal blood sugar levels. Those with higher than normal blood sugar levels, or prediabetes, also had a higher risk.
While this study certainly doesn’t prove that diabetes leads to Alzheimer’s, taking action to reverse high blood sugar levels through weight loss, daily walks, and a reduction in sweets and other processed foods could lower your chances of getting both diseases.
-- Reduce high cholesterol levels. High cholesterol levels are associated with changes in the brain that are hallmarks of Alzheimer’s disease, according to a small study of 147 participants published earlier this month in the journal Neurology. Study participants who had high total cholesterol levels (over 224 mg/dL) in mid- to late life were seven times more likely than those with low cholesterol (under 173 mg/dL) to have the telltale beta-amyloid plaques in their brain tissue when they died a decade or two later and their brains were examined on autopsy.
Lowering saturated fat intake -- by sticking with low-fat or fat-free dairy products or limiting your intake of red meat -- can help lower cholesterol levels. So, too, can increasing physical activity and losing excess weight.
-- Stop smoking. Researchers from the University of California, San Francisco last year reviewed 43 studies examining the risk between smoking and Alzheimer’s and found that after excluding those sponsored by the tobacco industry, smokers were found to have a 72 percent greater likelihood of developing dementia. (Industry-funded studies found that smokers had a lower risk.).
-- Stick with a daily glass of wine, but no more. Moderate alcohol consumption appears to reduce the risk of cognitive decline that occurs with normal aging as well as Alzheimer’s, according to an August study published in the journal Neuropsychiatric Disease Treatment. The review study found that those who had a drink or two a day through the years had about a 25 percent lower risk of developing dementia or cognitive impairment in old age compared with those who didn’t drink at all. Heavier drinking increased the risk of cognitive decline more than non-drinking, though that result wasn't statistically significant.
-- Exercise, exercise, exercise. Heading out for a daily walk is good for the brain, but picking up the pace and getting yourself sweaty several times a week is even better. A slew of studies have shown that aerobic exercise in the form of brisk walking, biking, swimming, or dancing can reduce the risk of dementia and slow the progression of Alzheimer’s in those who have it. Continue to read: boston.com
Review backs prebiotics for prevention of gut infections
Despite the recent regulatory challenges in Europe, prebiotics can be predicted to continue their success as functional foods, according to a new review. Read more: nutraingredients.com