Ten Things I’m Doing to Help Prevent Alzheimer’s and Other Forms of Dementia
by Nils Osmar. November 24, 2022. Medical Disclaimer
I’m doing a number of things in the hopes that they’ll help prevent Alzheimer’s or other forms of dementia: All have studies suggesting they could be helpful.
- I drink coffee (with the caffeine intact) (See study: Caffeine as a protective factor in dementia and Alzheimer’s disease )
- I drink green tea and white tea. Its effects are similar to those of coffee, though less robust. See study: Green Tea Intake and Risks for Dementia, Alzheimer’s Disease, Mild Cognitive Impairment, and Cognitive Impairment: A Systematic Review
- I exercise (resistance training and HIIT) See study: Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment: A 6-month randomized controlled trial
- I eat a low sugar diet – including avoiding excess fructose. See study: Sugary diet may increase risk of Alzheimer’s disease .
- I eat lots of salmon, mackerel and sardines (getting lots of Omega 3 and not a lot of Omega 6) See article: Study links omega-3s to improved brain structure, cognition at midlife
- I don’t smoke. (Smokers are 40% more likely to develop Alzheimer’s.) See article: All you need to know about smoking and dementia)
- I use an air purifier. Dirty air is clearly associated with greater odds of dementia. And — n0 — houseplants won’t help very much. Two air purifiers are always going quietly in every room in my house. I’ll also be buying one soon for my car. See article: USC studies show that clean air matters for a healthy brain
- I was obese, but lost the excess weight. There are many ways of losing excess body fat; what worked for me was a combination of fasting, exercise and a high nutrient, moderate carb diet. Obesity has been shown in may studies to be a factor in developing dementia. The mantra which is gaining momentum in online forums that “It’s impossible to lose weight, you can be fat and healthy — oh, and, obesity is beautiful” is anti-health and pro-dementia. See study: Obesity associated with a higher risk for dementia, new study finds
- I do fasting. It has benefits for brain health that go far beyond fat loss. See study: Intermittent fasting protects against the deterioration of cognitive function
- I take phosphatidyl serine – one of the few brain supplements that’s been tested in human studies and shown to improve stress, memory issues, attention disorders, age-related cognitive decline, and dementia.
Could I still develop Alzheimer’s or another form or dementia?
Sure; anything’s possible. But current evidence suggests that my odds are much lower because I’m dong the things listed above. I’m no more worried about it than I am about being eaten by a bear or dying from a plane crashing into my house.
Too many people go. through their lives not exercising; eating high carb, sugary diets; and smoking or breathing polluted air (which could be purified with an inexpensive air purifier.) They then going into a panic because their doctors don’t have a magic pill that will somehow make up for the pro-dementia lifestyle choices they’ve been making for decades.
In fairness, most people are unaware that interventions like the ones I’ve mentioned above will greatly reduce their odds of succumbing to dementia. The popular press feeds this panic by constantly repeating the mantra that “doctors can’t do anything to stop Alzheimer’s”, but rarely mentioning that people who are proactive can greatly increase their odds of staying mentally sharp and clear as long as they’re alive.
Not Medical Advice
This post is not intended as, and should not be taken as, medical advice. I’m not advising that people follow any particular regimen, eat any particular diet or take any particular supplements, just sharing information and reporting on what I’m doing. All supplements can have side effects; I would encourage people to research both possible benefits and side effects before starting on any supplementation regimen. See full Medical Disclaimer
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