** I do not have medical experience **
I’ve done 30+ hours of research, which I’m summarizing below. Information is only listed if it comes from at least 4 reliable sources.
Alzheimer’s is preventable and reversible. That’s the main take-away!
It’s all about lifestyle, which includes diet & nutrition, sleep, and exercise (including the brain!).
With a healthy lifestyle, you can reverse Alzheimer’s or avoid “turning on” the Alzheimer’s gene!!!
Beta-amyloid plaque
Beta-amyloid plaque is a marker of Alzheimer’s; it disrupts the communication between brain cells, leading to cognitive decline. But amyloid plaque does not cause Alzheimer’s. Research has shown that cognitive changes occur before significant levels of amyloid have accumulated. The brain makes amyloid to protect itself from toxic and metabolic conditions, inflammation and infection.
Vascular dementia
There are multiple types of dementia, and this webpage is focusing on Alzheimer’s. However, vascular dementia is worth mentioning. It is a lot like coronary disease, and occurs when blood flow to brain is reduced, which kills brain cells. High blood pressure is a factor, along with smoking, eating poorly, not exercising, out-of-control weight, hyper-tension and high cholesterol.
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Let’s start by looking at some empirical evidence: The 5 BLUE zones.
This is all about real world experience of people who live well.
- In the 5 blue zones, people live longer & have the least chronic diseases, including dementia
- They share a common lifestyle: diet, no toxins, sleep, exercise, no stress, and a sense of community
- The common ground is a wholesome diet of mostly plants, and fat is from nuts, avocado, seeds, fish and olives.
- The amount of fat consumed does not appear to be a factor, as the diets vary from low to high fat (though note the source of fat is from plants and fish).
How does our lifestyle “turn on” Alzheimer’s?
My research has shown 2 main causes.
Fuel Shortage (metabolic)
The human brain is dependent on glucose as its main fuel, except during prolonged starvation or fasting. Insulin resistance prevents blood sugar from crossing the blood-brain barrier, and the cells in the frontal lobe of the brain starve. Insulin resistance also results in high levels of insulin in the blood, causing inflammation and the reduction of oxygen which affects the brain’s nervous system.
Inflammation
Although not the only source, leaky gut causes bacteria and toxins to enter the blood stream, triggering inflammation. Chronic brain inflammation is linked with depression, memory loss and other cognitive issues. When our brains are inflamed, energy production goes down, and the firing of neurons is slowed.
“ ...we hypothesize that a decline in brain metabolic activity, regardless of etiology, is the underlying cause of cognitive decline and dementia. Decreased metabolic activity increases beta secretase (BACE) which, in turn, increases beta-amyloid deposition as a secondary response.”
https://www.ncbi.nlm.nih.gov
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So let's go into more detail about what constitutes a healthy lifestyle.
» It's all about addressing insulin resistance and reducing inflammation!! «
Sleep:
Repair and maintenance of the brain occurs during sleep, and prevents build up of brain plaque. Consistency in our sleep pattern (circadian rhythm) is critical for quality sleep.
The recommendation is 7.5 hours per night, which is five 1.5 hour sleep cycles:
- Sleep stages 3 and 4 (occur only during first 2 sleep cycles) → growth hormone emitted, immune system boosted, bodily repair, muscle growth, waste removal in your brain (including amyloid).
- During REM sleep → mental restoration, problem solving, dreaming, hippocampus moves short memory to long term, information stored into organizational structure so it can be retrieved.
Toxins:
Toxins deplete the body of nutrients and can lead to inflammation, the build-up of plaques in the brain and, as a result, impaired cognitive function. Consuming too many processed foods and “white foods” (pasta, cakes, white sugar, white rice, white bread) stimulate the production of toxins in the body.
Environmental toxins contain phthalates, which accumulate in our bodies over time. Examples of environmental toxins include cleaning supplies, deodorants, thermal paper (receipts), plastic water bottles, adhesives, as well as mercury, copper, iron and bio-toxins.
Exercise:
- Exercise increases blood flow and oxygen to the brain.
- Exercise reduces cortisol (stress hormone). Cortisol causes reduced focus, reduction in the size of the hippocampus.
- Exercise has been shown to mend nerve cell health and improve connectivity in the hippocampus, maintaining old connections as well as making new ones.
Keep your brain active! If you don’t use your brain, it degenerates. The first sign of Alzheimer's begins in the hippocampus, the sensory part of the brain responsible for emotion and short term memory. It's important to stimulate the hippocampus:
- Doing Sudoko puzzles does NOT stimulate the hippocampus. You need to do something novel, emotional, sensory (touch, feel, sex), exciting, social interaction to promote emotions, learn something new.
- Isometric exercises release enzyme IGF1, TGF1 to the brain, causes re-generation of cells in the hippocampus. For example: push fists together until it burns, do 6 repetitions, 3-4 times per day.
Diet & Nutrition:
Diets are a very controversial subject, which is why we avoid diet discussions when our family gets together! But I will say that 100% of the “how to prevent Alzheimer’s” websites I looked at mention exercising, sleep and eating a Mediterranean diet.
So search for 5 Blue Zones to see what the centenarians are eating, plus check out the official Alzheimer’s website. And of course, how can I resist sharing a few interesting factoids!
- Green tea is an antioxidant and contains EGCG, a plant compound that is thought to reduce inflammation and help protect against cancer, dementia, heart disease and insulin resistance. Who would have thought!
- Cocoa powder (CocoaVia bio-flavanol) contains antioxidants that boost memory capacity.
- Coconut oil shows improvement in Alzheimer’s patients (primarily patients with insulin resistance who are unable to use glucose as fuel for the brain). The liver converts the MCT in coconut oil to ketones, which is an alternate source of brain fuel. Human studies are still in the early stages, but you can find some convincing empirical evidence.
- Vitamins and minerals mentioned consistently in relation to Alzheimer’s (try to get them from food rather than supplements!):
- Omega 3 fats activate growth of new brain cells, reduces inflammation
- Vitamin D (anti-inflammatory, good for immune system), vitamin E (antioxidant, increases oxygen flow)
- B6, B12, B9 (“folate”, or folic acid in pill form)
- Turmeric & curcumin decrease inflammation and balance the immune system.
- PS (phosphatidylserine) increases electrical impulse of memory, helps prevent memory loss
- Coenzyme Q10 is fuel for heart & brain (depletes with age)
- Artificial sweeteners can be toxic to the body and brain, and lead to increased inflammation and resulting memory problems.
- Excessive fructose consumption, especially from sodas and sugary drinks, can disrupt cerebral metabolism and neuronal function.
- Prescription drugs can cause dementia and brain fog. An often cited example is statins, which reduce coenzyme Q10 and cause various other nutritional depletions. Statins can also cross the blood-brain barrier, and reduce the brain’s natural ability to make the cholesterol it needs.
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A discussion about Alzheimer's would not be complete without mentioning ketones.
Here is an article about a patient who improved his memory and cognition by eating up to eleven tablespoons of coconut oil per day.
Ketones
I've read many articles about how ketones may be beneficial for people with mild to moderate Alzheimer's disease and mild cognitive impairment.
Glucose is usually the brain's main fuel. However, when a person is on a ketogenic diet, ketone bodies generated by the liver from fatty acids partly replace glucose as fuel for the brain. Ketones can provide up to 75% of the brain's energy needs, though there are portions of the brain that require glucose to function. Unlike glucose, which requires insulin to convert to fuel, ketones have the advantage for those with insulin resistance in that they are able to cross the blood-brain barrier.
The Ketogenic Diet
I have seen research indicating that being on a ketogenic diet for the long-term may not always be a healthy option.
➔ An overproduction of ketone bodies through increased ketogenesis can pose a problem due to their acidic nature.
➔ In the long term, the keto diet may increase the risk of a person developing vitamin or mineral deficiencies if they do not get enough nutrients. This also puts a person at higher risk for heart disease if consuming excessive amounts of saturated fat.
➔ Recent studies concluded that a high intake of saturated fat was strongly associated with an increased risk of Alzheimer's.
➔ A low carbohydrate diet that focuses on animal sources of protein and fat may increase the risk of type 2 diabetes.
➔ The ketogenic diet poses a risk of inducing hyperlipidemia, elevation of liver enzymes and onset of fatty liver disease.
Reverse Memory Loss
Preventing Alzheimer's Disease
Dr. Perlmutter: "Powering starving brain cells with ketones" (I still recommend the "5 Blue Zones" Mediterranean diet!!)
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