Posted 10/12/23
Ants have no ruler, no boss, and no leader. But in the summer, ants gather all of their food and save it. So when winter comes, there is plenty to eat. -Prov 6:
I shared this with my co-workers today and thought it might be of use to you as well. 🙂 These are some well-recognized tips for fighting off this Alzheimer’s Dragon before it even arrives at your castle.
What Can I Do to Avoid this Train Wreck?
Videos:
Lisa Genova wrote Still Alice, an outstanding, award-winning story about dementia. Here is what she has to say about dementia prevention. The most important phrase she says here, in my opinion, is TIPPING POINT. Blowing out the match before the fire starts…
This is shorter, but still helpful:
Articles:
https://www.alz.org/alzheimers-dementia/research_progress/prevention
https://www.alzheimers.gov/life-with-dementia/can-i-prevent-dementia
and I need to add this one to read before reading my tips/summary:
Tips:
There are a VERY small number of people who have no hope of avoiding this train wreck. How small? The Alzheimer’s Association estimates as low as 1% are nearly 100% surely going to have the disease. (https://www.alz.org/alzheimers-dementia/what-is-alzheimers/causes-and-risk-factors#:~:text=It%20is%20estimated%20that%20less,risk%20of%20developing%20a%20disease).) These are almost always of the early onset variety (65 and under at symptom onset) and there will be LOTS of folks in your family also with the disease, also early. For the rest of us, I have good news: we can push back.
Before I offer a possible pathway off the tracks, I NEED to tell you this: Nobody can sell you a pill, supplement, edible, brain game, or anything else that will prevent the disease. If they even suggest that, PLEASE group them in the same category as cultists or politicians and be EXTREMELY skeptical. Walk away.
(Exhaling)
OK, preventing this disease involves a bit of reverse engineering. Better said, figure out the list of risk facts of things that seem to cause it…and do the opposite. LOL. How easy is that?!?! Not super easy, but very doable in many cases. Here are the risk factors, most of which are modifiable:
- Physical Inactivity- Get into a schedule and Move! Harvard suggests a “recommended activity range of 150 to 300 minutes per week of moderate-intensity physical activity or 75 to 150 minutes of vigorous-intensity physical activity.” There are lots of great exercises that are helpful, but doing good things consistently for a long enough time is the key.
- Isolation- Get out there. Join clubs, volunteer, and serve others. (Note: when you run across someone you suspect has dementia, love on them! They are being vulnerable and could say or do something that is embarrassing. Help them. Honor them. Oh, and love on their caregiver too) Remember this well-studied fact: Prolonged Social Isolation and Loneliness are Equivalent to Smoking 15 Cigarettes A Day
- Learning- Build your “cognitive reserve” (well from which to draw your associated memories)/your Neuroplasticity (your ability to overcome cognitive challenges) by creating new brain pathways. How? Learn NEW things. The harder and more diverse the thing you are learning, the better. The most studied and statistically-approved things are within the arts. Learn a NEW musical instrument. Take up a new art form. Write a diverse blog (like mine at Digitalcornbread.com). Take a class at OTC.
- Sleeping poorly- We need at least 3 sleep cycles. Your Hippocampus is one of the first places that gets hurt by dementia and this part of the brain is also where memories are cemented….made permanent, as much as is helpful. It is also this part of the brain that is helped most by sleep! During sleep the Beta Amyloid plaques are “cleared” out so memories can stick. Think of the memories being the game pieces in this video on the game Perfection. If the timer runs out too fast the pieces don’t get saved:
- Hypertension- Meds are, by most studies, fine and are MUCH better than leaving high blood pressure untreated. (Not to mention stroke risks and other risks of not treating it) Exercise helps and relaxation/mindfulness may very well too.
- Obesity- Do as I say, not as I always do here…
- Poor diet- Lots of studies on the gut point to diet as a big risk factor. The Mediterranean or MIND diets seem to be better than most although the amounts may vary. They are found everywhere on the internet and are all the rage. Our crappy diets these days may also contribute to inflammation which certainly boosts dementia risk. Eat healthy, more fresh food than you do now. Just do. I need to too.
- Diabetes- Manage it. See Hypertension.
- Depression- Manage it and treat it however you can. This is hard and deeply personal. You are worth finding help. You are. I mean it. 😊
- Smoking- Smoking is bad for the heart and the brain. Vascular dementia in particular is prompted by cigarettes. If it hurts the heart and the veins, it hurts the brain too.
- Hearing/vision loss- Unsure why this is the case, but the prevailing theory is that the fewer inputs, the less neuroplasticity. Sensory issues can also cause stress/anxiety, falls, depression, and other risk factors. Treat these issues seriously even if we don’t know 100% why they matter.
- Binge drinking- There have been mixed results on studies saying that a glass of red wine is good for your brain. While this may or may not be a sure thing, one thing that is sure: drinking too much alcohol is BAD for your noggin and if you want to avoid dementia, moderate this activity.
- (My opinion) Hygiene issues in general matter. Oral health is being studied a lot in this area, but there seems to be a correlation between “letting ourselves go” and having a higher risk. This may be a correlation issue more than a causation issue…a lot of people who let themselves go are depressed, don’t sleep enough, have high blood pressure, etc…
- Air pollution- Whether environmental or occupational, getting more fresh air is good and constantly breathing bad air is bad. (See smoking above.)
- Head injuries and/or falls- While falls are not always preventable, we can do exercises that build anti-fall muscles. We all know stories of a loved one or friend who was doing great…then they fell and the wheels fell off of their wellness. Juli and her great team of SCLs and volunteers are making a difference in our area, buts many more should be coming.
SUMMARY/CLIFF’s NOTES: If it is good for the heart it is good for the brain…and likewise.
(Note: there are several critical non-modifiable risk factors, the most important of which is AGE. That said, dementia IS NOT the norm for aging even though the risk goes up. Genetic gender and race is also a biggie here. Women get dementia much more than men and people of color do as well. )
Picture:

https://www.health.harvard.edu/mind-and-mood/even-light-physical-activity-may-help-prevent-dementia










