Question

write a 3 page reflection paper on what you can do to prevent Alzheimer's

Answer 1

Alzheimer’s Disease is one of the major concerns many of us have as we get older. The thought of developing the disease can be a frightening prospect, especially if you’ve witnessed a loved one affected by dementia. While you may have been told that all you can do is hope for the best and wait for a pharmaceutical cure, the truth is much more encouraging.

Alzheimer’s disease has long been considered an inevitable consequence of ageing that is exacerbated by a genetic predisposition. Increasingly, however, it is thought to be influenced by modifiable lifestyle behaviours that might enable a person’s risk of developing the condition to be controlled. But even as evidence to support this idea has accumulated over the past decade, the research community has been slow to adopt the idea. Promising research shows that you can reduce your risk of Alzheimer’s and other dementias through a combination of simple but effective lifestyle changes.

Alzheimer's disease, the most common form of dementia, is characterized by the accumulation of two types of protein in the brain: tangles (tau) and plaques (amyloid-beta). Eventually, Alzheimer's kills brain cells and takes people's lives.

It is not sure what causes Alzheimer's. "For 1% of all cases, there are three genes that determine definitively whether or not you will have Alzheimer's, and all three relate to amyloid-beta production, which in these cases is likely the cause of Alzheimer's," says Dr. Gad Marshall, associate medical director of clinical trials at the Center for Alzheimer Research and Treatment at Harvard-affiliated Brigham and Women's Hospital. "For the other 99%, amyloid and tau are closely associated with Alzheimer's, but many things may contribute to the development of symptoms, such as inflammation in the brain, vascular risk factors, and lifestyle."

Scientists do not yet fully understand what causes Alzheimer’s disease. There probably is not one single cause, but several factors that affect each person differently.

• Age is the best known risk factor for Alzheimer’s disease.
• Family history - researchers believe that genetics may play a role in developing Alzheimer’s disease.
• Changes in the brain can begin years before the first symptoms appear.
• Researchers are studying whether education, diet, and environment play a role in developing Alzheimer’s disease.
• Scientists are finding more evidence that some of the risk factors for heart disease and stroke, such as high blood pressure and high cholesterol may also increase the risk of Alzheimer’s disease.
• There is growing evidence that physical, mental, and social activities may reduce the risk of Alzheimer’s disease.

Improve your lifestyle for Alzheimer's prevention.

Healthy habits may help ward off Alzheimer's. Consider the following steps to help prevent Alzheimer's.

Exercise: "The most convincing evidence is that physical exercise helps prevent the development of Alzheimer's or slow the progression in people who have symptoms," says Dr. Marshall. "The recommendation is 30 minutes of moderately vigorous aerobic exercise, three to four days per week."

Eat a Mediterranean diet:"This has been shown to help thwart Alzheimer's or slow its progression. A recent study showed that even partial adherence to such a diet is better than nothing, which is relevant to people who may find it difficult to fully adhere to a new diet," says Dr. Marshall. The diet includes fresh vegetables and fruits; whole grains; olive oil; nuts; legumes; fish; moderate amounts of poultry, eggs, and dairy; moderate amounts of red wine; and red meat only sparingly.

Get enough sleep. Growing evidence suggests that improved sleep can help prevent Alzheimer's and is linked to greater amyloid clearance from the brain. Aim for seven to eight hours per night.

Not as certain

We have some - but not enough - evidence that the following lifestyle choices help prevent Alzheimer's.

Learn new things. We think that cognitively stimulating activities may be helpful in preventing Alzheimer's, but the evidence for their benefit is often limited to improvement in a learned task, such as a thinking skills test, that does not generalize to overall improvement in thinking skills and activities of daily living. .

Connect socially. We think that greater social contact helps prevent Alzheimer's, "there is only information from observational studies."

Drink - but just a little. There is conflicting evidence about the benefit of moderate alcohol intake (one drink per day for women, one or two for men) and reduced risk of Alzheimer's. It is thought that wine in particular, and not other forms of alcohol, may be helpful, but this has not been proved.

Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games, cards, or word and number games such as Scrabble or Sudoku.

Watch your cholesterol levels. Studies also suggests there may be a connection between high cholesterol and the risk for Alzheimer’s and dementia, especially having high cholesterol levels in mid-life. Improving your levels can be good for both your brain and your heart.

Stop smoking. Smoking is one of the most preventable risk factors for Alzheimer’s disease and dementia. One study found that smokers over the age of 65 have a nearly 80% higher risk of Alzheimer’s than those who have never smoked. When you stop smoking, the brain benefits from improved circulation almost immediately. Smoking does a lot of harm to the circulation of blood around the body, including the blood vessels in the brain, as well as the heart and lungs.

Women and Alzheimer’s risk

Women are about twice as likely as men to develop Alzheimer’s disease. Researchers believe this higher risk can be linked to a decrease in fertility and the onset of menopause in middle age. As a woman, the drop in estrogen not only triggers symptoms such as hot flashes and night sweats, but it can also affect your brain. Since estrogen protects brain cells from aging, a large decrease during menopause may make you more vulnerable to Alzheimer’s later in life.

Hormone replacement therapy can carry risks, but there’s evidence to suggest that taking supplemental estrogen before menopause may help lower your chances of developing dementia. Using the seven pillars in middle age can also be beneficial, especially adopting a healthy diet. Eating foods rich in antioxidants such as fruit, leafy green vegetables, and nuts may help protect your brain, while flaxseeds, soy, nuts, red wine, and fruits such as strawberries, peaches, and apricots can help naturally boost estrogen levels.

While research into the menopause - Alzheimer’s link is still at an early stage, the more preventative steps you can start taking in your 40s and 50s - or even earlier - the more you’ll lower your risk of developing Alzheimer’s as you age.