Lifestyle and Alzheimer’s- How and Why?

This Alzheimer’s and Brain Awareness Month, let’s decode how our lifestyle is the cause and cure of Alzheimer’s!

Alzheimer’s disease is a progressive brain condition. It is distinguished by alterations in the brain that result in the deposition of certain proteins.

The brain shrinks and finally dies as a result of Alzheimer’s disease. Dementia, which is characterized by a slow loss of memory, reasoning, behavior, and social skills, is most frequently caused by Alzheimer’s disease.

A person’s capacity to function is impacted by these changes.
In India, the estimated prevalence of dementia among individuals 60 and older is 7.4%.

Dementia affects around 8.8 million Indians over 60. Dementia affects more women than men and occurs more frequently in rural than urban regions.

Symptoms of Alzheimer’s disease

Alzheimer’s disease’s primary symptom is memory loss. Having trouble recalling recent conversations or occurrences is one of the early symptoms. However, when the condition worsens, memory declines, and other symptoms appear.
A person with the illness may initially be aware of having difficulty remembering things and thinking effectively.

A family member or friend may become more aware of problems as symptoms worsen.
Alzheimer’s disease-related brain modifications cause rising issues with:

Memory

While everyone occasionally experiences memory loss, Alzheimer’s disease-related forgetfulness lasts longer and develops worse. The capacity to operate at work or at home is impacted over time by memory loss.

• Alzheimer’s patients might often repeat inquiries and phrases.
• Ignore meetings, events, and conversations.
• Items are frequently misplaced in unexpected locations.
• Get lost in areas they once knew well.
• The names of loved ones and commonplace items eventually fade from memory.
• Difficulty putting ideas into words, expressing themselves, or participating in conversations.
• Alzheimer’s disease makes it difficult to concentrate and reason, especially when it comes to abstract ideas like numbers.
• Challenging for a patient to complete multiple tasks at once.
• Handling money, balance checkbooks, and making on-time payments on bills may be difficult. An Alzheimer’s patient can eventually lose the ability to comprehend and use numbers.

Forming conclusions and decisions

Making rational decisions and judgments in everyday settings is impaired by Alzheimer’s disease. One might, for instance, dress inappropriately in social situations or choose clothing based on the current temperature. Someone may find it more challenging to solve common issues.

For instance, the person might not know how to handle cooking decisions or decisions made while driving.

Organizing and carrying out accustomed chores

Simple tasks like preparing a meal or engaging in a favored activity can become challenging and difficult. Eventually, those with advanced Alzheimer’s disease lose the ability to perform everyday actions like dressing and taking a shower.

Personality and behavioral changes

Moods and conduct can be affected by the brain changes that come with Alzheimer’s disease. Issues could involve any of the following:

• Depression.
• A decline in motivation for activities.
• Social exclusion.
• Mood changes.
• Mistrust of other people.
• Anger or hostility.
• Alterations in sleep patterns.
• Wandering.
• Loss of restraint.
• Delusions, such as the idea that something has been taken.
• Retained abilities

People with Alzheimer’s disease are able to retain some skills even as their symptoms worsen, despite significant changes to their memory and cognitive abilities.

Reading or listening to books, telling stories, sharing memories, singing, listening to music, dancing, painting, or making crafts are just a few examples of talents that might be preserved.

Because the brain regions that govern these skills are impaired later in the disease’s progression, they may be preserved for a longer period of time.

Alzheimer’s disease causes and necessary lifestyle modifications

A genetically susceptible person’s onset of Alzheimer’s disease can be sped up by a sedentary lifestyle, untreated diabetes and hypertension, poor sleep hygiene in middle age, and sleep disorders such as sleep apnea.

Regular cardiovascular activity, an investment in good sleep hygiene, a balanced diet rich in fruits and vegetables, and a positive and happy mindset are all important health investments that promote regeneration.

Maintaining good oral hygiene, engaging in new hobbies and interests, and having a healthy social network are further neuroprotective factors.

HEARING LOSS IN MID-LIFE

Even mild hearing loss, according to studies, may raise one’s long-term risk of dementia and cognitive decline.

• Additionally, hearing loss might result in despair or social isolation, both of which increase the chance of developing dementia. With the use of hearing aids, hearing loss can be treated.

NO EXPOSURE TO SECONDARY EDUCATION

Your risk of developing dementia also rises if you don’t finish secondary school.

Because you have less “cognitive reserve” — the ability to retain cognitive function despite brain aging and, in some situations, beta-amyloid plaques — you may be more susceptible to cognitive decline if you have low educational levels.

SMOKING

• There are around 4,700 chemical components in cigarettes and cigarette smoke, some of which are extremely dangerous.

Observational studies have demonstrated that smokers are at increased risk for all types of dementia and have a significantly increased risk (up to 79%) for Alzheimer’s disease.

The good news is that quitting can lower your risk of dementia because current smokers are more likely than ex-smokers to get the disease.

DEPRESSION

According to research, depressive episodes are associated with an increased risk of dementia, and this association is strongest in older age.

Depression may make dementia more likely to occur by raising stress hormone levels, lowering amounts of proteins that are helpful for brain cells, and shrinking the hippocampus, an area of the brain that is vital for memory formation.

Some antidepressants may reduce Alzheimer’s disease indicators, according to preliminary studies.

PHYSICAL ACTIVITY

Alzheimer’s disease in particular is less likely to develop in dementia sufferers.

There are a variety of ways that exercise may improve brain health. It improves cardiovascular and metabolic health, decreases chronic inflammation, and promotes the production of a protein that is beneficial for brain cells.

According to the World Health Organisation, individuals should engage in at least two days of muscle-strengthening activities per week in addition to 150 minutes of moderate-intensity aerobic exercise (or 75 minutes of intense exercise).

ISOLATION FROM SOCIAL INTERACTION

In addition to dementia, depression, hypertension, and coronary heart disease are all risk factors for social isolation.

A higher risk of dementia has been linked to low social engagement, fewer social interactions, and more loneliness.

Cognitive activity may drop as a result of social isolation, which could hasten the aging process and worsen mood.

You should engage in enjoyable group activities and keep up your social connections throughout your life.

HYPERTENSION

According to studies, people with hypertension in middle age are at an increased risk of developing vascular dementia and Alzheimer’s disease. Maintaining treatment of hypertension may prevent cognitive deterioration even as people age.

People who treated their hypertension had a lower risk of dementia and generally better cognitive performance than those with uncontrolled hypertension, according to a study of numerous research.

Diet, lifestyle modifications, and medication are all effective ways to control high blood pressure.

METABOLIC OBESITY

According to epidemiological research, people who become obese in their middle years have a higher risk of developing dementia than those who maintain healthy body weight. Obesity raises the risk of diabetes and high blood pressure, both of which are linked to an increased risk of dementia.

TYPE 2 DIABETES

Diabetes increases a person’s chance of dementia by up to 73%, and vascular dementia increases that risk by 100%.

Impaired insulin signaling and oxidative stress are two traits that type 2 diabetes and Alzheimer’s disease have in common.

The first steps in controlling diabetes include a healthy diet, exercise, and weight control. Effective diabetes management is essential for maintaining long-term brain health.

After understanding the link between the above points and Alzheimer’s, we can change our lifestyle to reverse the consequences of the following conditions-

1. Lower and control high blood pressure- Numerous adults with high blood pressure do not have it under control, numbering in the tens of millions.

2. Manage your blood sugar- Those who have diabetes should learn how to control their blood sugar.

3. Hold onto a healthy weight- You can keep your weight in check by eating well and exercising frequently.

4. Get some exercise- Exercise can enhance your thinking, lower your chances of anxiety and sadness, and improve your sleep.

5. Stop smoking- You can lower your risk of heart disease, cancer, lung disease, and other smoking-related illnesses by quitting smoking right away.

6. Don’t drink too much- Drink only in moderation if you do.

7. Treat hearing loss- To treat and manage hearing loss, make sure to speak with a hearing care professional.

8. Sleep- Get the rest you need. How much sleep do you require? Your age is a factor.

Find out how to live a balanced life even if you have Alzheimer’s-

Get going

Consider enrolling in a group fitness class where you can meet people who share your interests in order to improve your health.

• The most beneficial form of exercise for your physical and mental health is aerobic exercise, which raises your heart rate for 20 to 30 minutes. Tennis, cycling, or brisk walking are all good options.

Keep exercising if you were already active before receiving your diagnosis. Maintaining an active lifestyle may aid in maintaining your sense of freedom and individuality.

Consider making exercise a part of your daily routine if you are not an active person. Before beginning a new workout regimen, always with your doctor.

Optimize your nutrition intake

The best available research indicates that heart-healthy eating habits, such as the Mediterranean diet, may also help preserve the brain, even if a balanced diet has not been demonstrated to be an effective treatment to address Alzheimer’s symptoms.

Taking good care of your mental and emotional well-being

Accepting changes in your emotional condition is necessary while dealing with a catastrophic diagnosis like Alzheimer’s disease.

You might go through unwelcome sentiments and emotions, which could be brought on by your interpersonal connections, your encounters with stigma, or your irritation with constant change.

Talking to a trusted person, such as your spouse, partner, pastor, or counselor, about your feelings is one of the most crucial things you can do.

Learning how to communicate effectively can help you deal with your emotions and influence how those around you will react.

Try the following advice to improve your emotional well-being:

• Give yourself permission to go through a range of emotions.
• To help their emotional well-being, find out how other people with the disease are overcoming stigma.
• Think about meeting with a reliable friend or advisor.
• Keep your connections strong. When your emotions are out of control, this will offer you support. You can get confirmation from others.

Taking good care of your social health

Your health may be affected by having solid relationships and vibrant social life. It can be reassuring and fulfilling to connect with people who are also in the early stages of life. These people have a profound understanding of your situation.

The impact of stigma can be lessened and your quality of life can be improved by creating a support network with people who share your experiences.
For fear of making a mistake or having trouble communicating, you might first be reluctant to participate in social events.

Keeping your spiritual wellness in mind

A focus on spirituality and life’s bigger picture may result from receiving an Alzheimer’s disease diagnosis or other devastating medical diagnoses.

You can discover meaning in your diagnosis, live life more fully, and cope with difficult emotions by improving your spiritual life.

Managing Alzheimer’s disease can be overwhelming and you could feel as if you are going to lose the things that define you, such as your identity, your career, your hobbies, your successes, your role as a parent or partner, etc. Only a portion of who you are is represented by these. They are connected to how you identify with something outside of yourself.

It is within you that you find your sense of self.