Alzheimer's: find out what it is and 3 ways to prevent it

Alzheimer's disease is a neurodegenerative disorder that affects neurons in the brain, causing them to deteriorate over time.

This disease, which accounts for 60 to 80% of dementia cases and is the seventh leading cause of death worldwide, results in difficulties with memory, thinking, behavior and the ability to carry out daily tasks.

Symptoms usually start slowly and get worse over time.

At first, there may be difficulty remembering recent information. Over time, the disease can affect the ability to perform daily tasks, such as cooking or cleaning the house.

The most common symptoms include difficulty remembering recent events, rapid forgetting of information, disorientation in time and space, difficulties communicating, and loss of the ability to perform daily tasks or care for oneself.

The disease is characterized by the presence of extracellular beta amyloid plaques and intracellular neurofibrillary tangles of hyperphosphorylated Tau protein in the brain.

The exact cause of these pathological changes is unknown, but several hypotheses have been proposed, including the amyloid cascade, Tau protein hyperphosphorylation, glutaminergic, cholinergic and adrenergic neurotransmission, neuroinflammation, mitochondrial dysfunction, oxidative stress and the vascular hypothesis.

Alzheimer's disease is considered multifactorial and is associated with several risk factors, such as age, genetic factors and conditions such as hypercholesterolemia, high blood pressure and type 2 diabetes.

Intervening on modifiable risk factors can prevent complications that contribute to cognitive impairment or improve patients' quality of life.

Currently, treatment options only alleviate symptoms and there is still no effective cure for the disease.

Therefore, it is crucial to develop primary and secondary prevention strategies to prevent the incidence or progression of the disease.

If you suspect you may have Alzheimer's, it's important to see a neurologist.

He can perform tests to assess memory and reasoning, as well as recommend blood tests to rule out other diseases that cause memory changes.

Although Alzheimer's is more common in people over 65 years of age and in case of a family history of the disease, depression, deafness and smoking, treatment is with medications that can alleviate symptoms and slow the progression of the disease.

Discover some of the prevention strategies for Alzheimer’s:

1. Cognitive reserve

“Cognitive reserve” is a theory that explains why some people are able to maintain their cognitive abilities even when they have brain damage.

It is as if the brain has a “reserve” of connections between neurons that it can use to compensate for this damage.

People with a high level of education, or who are involved in occupational, physical, social and leisure activities, tend to have a greater cognitive reserve.

This means they have a greater ability to deal with brain damage without showing signs of cognitive decline.

On the other hand, studies indicate that people with a low level of education or professional achievement have about twice the risk of developing dementia.

People who perform well in leisure activities have a lower risk of developing dementia.

So, in summary, keeping the brain active and engaged can help build this “reserve” and protect against cognitive decline.

2. Mediterranean diet

The Mediterranean diet can be a great ally for your brain health.

It is rich in fruits, vegetables, whole grains and nuts, and includes moderate consumption of fish, poultry and alcohol.

Furthermore, this diet prioritizes the use of olive oil as the main source of fat and recommends a low consumption of red and processed meat.

This diet is beneficial because it contains foods rich in polyphenols, unsaturated fats and vitamins antioxidants, which help fight oxidative stress and inflammation in the brain.

On the other hand, saturated fats, which promote inflammation, are consumed in smaller quantities.

Studies show that the Mediterranean diet can protect against cognitive decline and the progression of Alzheimer's disease.

It can increase the thickness of the cerebral cortex, reduce the rate of atrophy of the hippocampus (a region of the brain important for memory), improve the structural connectivity of the brain, and decrease the accumulation of beta-amyloid plaques, which are characteristic of Alzheimer's disease. .

Additionally, antioxidants in fruits and vegetables, such as vitamins C and E, and plant-derived flavonoids, can reduce inflammation and the production of free radicals in the brain, which may lower the risk of developing Alzheimer's disease. in 38%. Omega 3, found in fish, is also very beneficial, as it reduces inflammation, optimizes the transmission of signals between neurons and improves memory and learning.

Therefore, following the Mediterranean diet may be an effective strategy for preventing and delaying the onset or progression of Alzheimer's disease.

3. Physical exercise

Physical exercise is very important for brain health.

Studies show that people who lead a physically active lifestyle have a lower risk of having problems with memory and other cognitive functions.

For example, starting to do aerobic exercise can bring significant improvements in memory and other brain functions, even for people who already have some degree of dementia.

In experiments with rodents, exercise was shown to be able to reduce the size of plaques that form in the brain in Alzheimer's disease, in addition to reducing the loss of neurons and improving spatial memory.

Furthermore, physical activity in older people can reduce inflammatory markers in the body, increase blood flow to the brain, improving oxygenation, and increase levels of substances that stimulate the formation of new neurons and the connection between them.

Therefore, physical exercise protects the brain in several ways, from reducing blood pressure and obesity to improving the blood fat profile. So, staying physically active is a great strategy to prevent cognitive decline.

Final considerations

Alzheimer's disease, although a devastating and currently incurable condition, is not inevitable. The prevention strategies we discussed—cognitive reserve, the Mediterranean diet, and exercise—are all accessible and have the potential to make a significant difference.

Cognitive reserve, strengthened by activities that challenge the mind, may offer a robust defense against the onset of Alzheimer's.

The Mediterranean diet, with its wealth of antioxidants and omega-3 fatty acids, can nourish and protect the brain.

Physical exercise, especially aerobic exercise, can improve brain health and slow cognitive decline.

While these strategies do not guarantee the prevention of Alzheimer's, they do offer hope and a proactive way to address brain health. Adopting these lifestyles can help prevent or delay the onset of the disease. The key is to start early and be consistent. After all, a healthy brain is fundamental to a healthy and fulfilling life. So take good care of your brain – you only have one.

Source: SILVA, Liliana Sofia da. Primary and secondary prevention strategies for Alzheimer's disease. 2022. Doctoral Thesis.