How can we reduce our risk for Alzheimer's?

The thought of an Alzheimer’s diagnosis is overwhelming for many. It’s a disease that can affect anyone, no matter your occupation, background or lifestyle. While new treatments have started to emerge in recent years, they slow the progression, rather than stopping or reversing the disease.

Some risk factors — like age, genetics, and family history — are out of our control. But there are changes we can make today that can make a difference for tomorrow. By focusing on what is within our control, we can take meaningful steps to reduce our risk, preserve cognitive function and support long-term brain wellness. 

Here are five areas that we are in control of, and can make a real difference in reducing risk:

Prioritize your heart health

What’s good for the heart is good for the brain. The link between cardiovascular health and cognitive function is strong. High blood pressure, high cholesterol, diabetes, obesity and smoking can damage blood vessels, limiting blood flow to the brain and increasing the risk of Alzheimer’s disease.

Managing your blood pressure, keeping your cholesterol and blood sugar in check and avoiding tobacco use are essential. Routine check-ups with your doctor and taking prescribed medications can help control risks.

A healthy heart may not only extend your life — it could help preserve your precious memories. 

Be physically active

Exercise is a cornerstone of brain health. Regular physical activity helps keep blood flowing to the brain, reduces inflammation and lowers the risk of depression — all factors that contribute to a lower risk of cognitive decline.

You don’t have to run full speed on a treadmill or play tennis until you fall over to make a difference. Walking, swimming, biking or even dancing are all excellent ways to exercise. Using resistance bands and chair yoga are good options for those concerned about balance.

The EXERT Study followed individuals with mild cognitive impairment who had a range of physical activity as part of their weekly routine. Those who exercised 120-150 minutes per week — less than 20 minutes a day — showed significantly less cognitive decline over 12 months, even for those whose activity was low exertion. 

You are what you eat

A healthy diet fuels both body and brain. Research from Rush University shows following the MIND Diet not only lowers the risk of hypertension, heart attack and stroke, it reduces the risk of Alzheimer’s disease by more than 50%. 

Here are five main areas in the MIND Diet:

• Leafy greens – eat 6 times a week
• Berries – 2 times a week
• Fish – 1 time a week
• Nuts, beans and lentils – 4 times a week
• Poultry – 2 times a week

Limiting saturated fats, processed foods, sugar and excessive salt helps support vascular health, which is closely linked to brain function. Hydration also plays a role — drinking enough water and avoiding excess alcohol can help keep the brain functioning optimally.

Small dietary shifts, such as adding an extra vegetable to your plate or swapping red meat for salmon once a week, can make a lasting impact.

Challenge your brain

Just like muscles, the brain benefits from regular workouts. mentally stimulating activities build “cognitive reserve,” which allows the brain to better adapt to damage or decline. People with higher levels of mental engagement throughout life tend to have a lower risk of developing Alzheimer’s.

A wide range of options keep the brain constantly working, from learning a new language or musical instrument, to solving the daily crossword, trying a new recipe or playing bridge. Even just taking a new route to the store once in a while can help turn your brain off autopilot.

The key is to regularly push your brain outside of its comfort zone. Sudoku is a great choice, but only relying on Sudoku to challenge the brain just makes you good at Sudoku. These small challenges encourage new neural connections and mental flexibility.

Stay socially connected

Staying socially active isn't just about having fun, it’s a crucial part of brain health. Studies consistently show that people who maintain strong social ties are less likely to experience cognitive decline than those who are isolated.

Loneliness and social isolation are linked to higher rates of depression, anxiety and dementia. And it can be a vicious cycle. Often, when an individual starts displaying more obvious symptoms, such as a lack of interest in their usual activities, or the inability to carry a conversation with friends and family may distance themselves because they don’t know how to respond. 

At the Smith Alzheimer’s Center, our Beyond the Medical Center programs help those with memory loss and their loved ones stay engaged. 

To make an appointment at the Smith Alzheimer’s Center’s Memory Clinic, call 217.545.8000. To learn more about the Smith Alzheimer’s Center at SIU Medicine, visit siumed.org/alz.