HOW TO AVOID ALZHEIMER? With Science and Healthy Sustainable Living.
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I’m currently reading Outlive, and I’ve reached Chapter 9. Honestly, this book is tough to “digest” because it’s filled with health issues I’d rather not think about. But as Confucius once said, “At forty, I am no longer confused”—or as I interpret it, by the age of 40, it’s time to confront things I’ve been avoiding or hesitant to face. And it’s just the right time.
Below are some key points I’ve noted, both for you to reference and for me to remember as I read.
Reading and writing are also ways to combat the wear and tear of aging, especially Alzheimer’s disease. Follow SustainiHealth blog for more insights and let’s learn together.
Science point of view:
Alzheimer’s Disease notes from Peter Attia’s Outlive
OVERVIEW OF ALZHEIMER’S DISEASE
Alzheimer’s disease is a progressive neurodegenerative disorder primarily affecting older adults. It leads to significant cognitive decline, memory loss, and changes in behavior and personality. The disease is characterized by the buildup of amyloid-beta plaques and tau tangles in the brain, which disrupt communication between neurons and cause cell death.
IMPACT OF ALZHEIMER’S DISEASE
Alzheimer’s is the most common cause of dementia, impacting millions of people worldwide. To me and lot of patients and families, Alzheimer is the scariest decease. It often leads to severe psychological stress and a diminished quality of life. Economically, it places a heavy burden on healthcare systems, families' financials due to the need for long-term care.
RISK FACTORS AND CAUSES
Peter Attia identifies several key risk factors and causes contributing to Alzheimer’s development:
- Genetics: A family history of Alzheimer’s increases the risk, though lifestyle and environmental factors play a significant role.
- Type 2 Diabetes: Insulin resistance and high blood sugar levels are linked to a higher risk of Alzheimer’s. Type 2 diabetes accelerates the formation of amyloid plaques and tau tangles, speeding up cognitive decline.
- Cardiovascular Health: Poor heart health, including hypertension, high cholesterol, and obesity, correlates with a greater risk of Alzheimer’s. These conditions impair blood flow to the brain, damaging neurons.
- Inflammation: Chronic inflammation significantly contributes to Alzheimer’s. Inflammatory processes can harm brain cells and promote amyloid plaque accumulation.
- Lifestyle Factors: Sedentary behavior, poor diet, lack of mental stimulation, and insufficient sleep increase Alzheimer’s risk.
PREVENTION AND MANAGEMENT STRATEGIES
Peter Attia recommends a comprehensive approach to reducing Alzheimer’s risk and impact, emphasizing the following strategies:
Diet:
- Mediterranean Diet: Rich in vegetables, fruits, whole grains, lean proteins, and healthy fats, the Mediterranean diet is associated with a reduced risk of cognitive decline.
- Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3 fatty acids support brain health and reduce inflammation.
Exercise:
- Regular aerobic activities, such as walking, swimming, or cycling, improve blood flow to the brain and enhance neuroplasticity, potentially delaying Alzheimer’s onset.
Sleep:
- Quality sleep is crucial for clearing amyloid-beta from the brain. Attia highlights the importance of 7-9 hours of sleep each night to support brain function.
Mental Stimulation:
- Engaging in activities that challenge the brain, such as learning new skills, solving puzzles, and maintaining social connections, helps preserve cognitive function.
Stress Management:
- Chronic stress negatively impacts brain health. Techniques like meditation, mindfulness, and yoga can reduce stress and protect cognitive function.
Medical Interventions:
- While there is no cure for Alzheimer’s, certain medications can help manage symptoms. Attia also explores the potential of supplements and early detection through regular cognitive assessments.
CALL TO ACTION
Alzheimer’s is a significant challenge, but proactive steps can substantially reduce the risk and improve overall brain health. Based on Attia’s recommendations:
- Adopt a Brain-Healthy Diet: Follow a Mediterranean diet rich in vegetables, fruits, whole grains, and healthy fats. Consider incorporating omega-3 fatty acids into your meals.
- Stay Physically Active: Engage in regular aerobic exercises to boost brain health and delay cognitive decline. According to Dr. Attia, "difficult" activities like dancing or playing an instrument that combine mental and physical effort are particularly beneficial in preventing Alzheimer’s.
- Prioritize Quality Sleep: Ensure 7-9 hours of restful sleep each night to support brain function and reduce amyloid-beta buildup.
- Challenge Your Brain: Stimulate your mind with cognitive activities, continuous learning, and social interaction.
- Manage Stress: Practice stress-reducing techniques such as meditation, mindfulness, or yoga.
- Schedule Regular Check-Ups: Book routine medical appointments and cognitive assessments to monitor brain health and catch early signs of Alzheimer’s.
"Understanding Alzheimer’s is the first step toward preventing it. By making informed lifestyle choices and prioritizing brain health, we can collectively work towards a future with fewer cases of this disease." – Peter Attia, Outlive.
Sustainable Living Life point of view:
THE DISCONNECTION TO ALZHEIMER BY PRACTICE HEALTHY SUSTAINABLE LIVING:
Along with Diabetes, Cancer, Alzheimer is a decease that is developing along with the new industrial, modern life. We are so eager to find new way to live our life with quick " fast" food, quicker way to go from place to place with cars, quicker way to work (think) with AI tools, but we might not see all the downside of no longer need to work our body and mind as much anymore.
So, HOW TO AVOID ALZHEIMER? The deceases cause by fast industrial lifestyle can only be STOP when we create the DISCONNECTION that contribute to it and come back to the basis with the practice of healthy sustainable living.
To me practice healthy sustainable living is not just for the earth, or for a great cause but it is for my own health and happiness. As I believe healthy and sustainable lifestyle is the only path toward true fulfilling and happy life.
Written by Jane G Ho
Other Blog by Jane:
https://www.sustainablelivinglife.com/blogs/sustainable-living-start-from-inner-health/how-to-balance-making-money-caring-for-family-while-have-time-to-take-care-of-yourself-p1