Alzheimers' risk can be cut by ditching habit as 'positive' research developments made
Immunologist Professor Luke O'Neill has shared five lifestyle changes that can help lower a person's chance of developing Alzheimer's disease
Top immunologist Luke O'Neill is riding a wave of "such positivity" in Alzheimer's research, with the recent EMA approval of a drug that decelerates the disease, sparking hope for its availability in Ireland soon.
Yet, he emphasizes the power of lifestyle adjustments in diminishing the odds of developing Alzheimer's, the most prevalent type of dementia known for impairing memory and cognitive functions to the point of disrupting daily activities.
Attributed mainly to protein build-ups in the brain that destroy cells, Alzheimer's exact origins remain a mystery, but experts like O'Neill suggest a mix of genetic, lifestyle, and environmental elements are at play.
A pivotal Lancet Commission report in July 2024 pinpointed that tackling 14 lifestyle factors could prevent up to 45 percent of dementia cases. O'Neill, alongside the Lancet, offers lifestyle tips to fend off Alzheimer's, including one surprising daily habit to drop.
1. Power down your GPS
Despite the convenience of Google Maps, studies indicate that mental engagement can ward off Alzheimer's. This includes learning new languages, solving puzzles, participating in quizzes, and personally navigating unfamiliar territories without relying on technology.
A December 2024 report published in The BMJ has revealed an intriguing find: taxi drivers and ambulance drivers appear to be less vulnerable to dying from Alzheimer's than their fellow transportation professionals like airline pilots and bus drivers who follow set routes, hinting that jobs involving regular navigation and spatial tasks might guard against the dreaded disease.
2. Be sociable
In addition, being sociable isn't just about having fun; it's also a mental exercise. Experts warn that social seclusion isn't merely lonely—it's a confirmed risk for Alzheimer's, high blood pressure, and heart disease.
Solitude can dampen brain engagement, speeding up mental decline and souring mood. The Irish Mirror received input from Professor O'Neill who underscored the importance of addressing this issue: "A big one is loneliness, that is a risk factor for developing Alzheimer's and Dementia. We have to mind older people, many older people get isolated and with some encouragement we can hopefully diminish the loneliness epidemic that's there."
3. Get your hearing tested
And don't forget those ears. Research supports a strong connection between declining hearing and elevated dementia risk, with indications indicating that for every 10-decibel dip in hearing, the danger of dementia climbs by 4 to 24 percent.
Professor O'Neill is urging everyone to be proactive about their hearing health, and if there's any suspicion of a decline, to get it checked out. He emphasized: "With a hearing aid you can stave that off, so the big message that's been given in the last while is if you are having trouble hearing go and get a hearing aid because it's a risk of getting Alzheimer's.
"These are things we can all do at decreasing our own risk of getting it, and they are very optimistic on that front."
4. Get your cholesterol checked.
The latest Lancet Commission study on dementia has found that high LDL cholesterol is linked to an increased risk of dementia. Often referred to as "bad cholesterol", LDL is a condition characterized by excessive amounts of LDL cholesterol in the bloodstream.
This is typically assessed during routine blood work, usually at a doctor's office. Fortunately, there are many ways to lower LDL cholesterol, including maintaining a balanced diet low in saturated and trans fats.
These unhealthy fats are commonly found in foods like red meat, full-fat dairy products, fried foods, and processed snacks.
5. Learn something new.
Lifelong learning is associated with better brain health and higher levels of cognitive activity. This doesn't mean you need to enroll in a degree program, but picking up a new language or skill, even casually, can boost brain health.
The Lancet Commission discovered that those who did not complete secondary school education were more likely to develop Alzheimer's.
6. Stay active.
Staying active is crucial for a healthier life, and it's been identified as one of the 14 factors that could lower your risk of dementia. Physical activity can boost brain health by reducing chronic inflammation, improving blood circulation, and increasing the release of proteins beneficial to brain cells.
The World Health Organization advises adults to engage in between 150 and 300 minutes of moderate-intensity aerobic physical activity per week. This could include brisk walking, cycling, swimming, or dancing. In addition to this, adults should participate in muscle-strengthening activities twice a week.
7. Maintain a healthy weight.
Obesity is also a risk factor for developing Alzheimer's disease. However, it's important to understand that BMI isn't the only indicator of obesity- as some individuals may have a high percentage of muscle mass.
Calculating body fat percentage or measuring waist-to-hip ratio can be used to determine a healthy body.
A study published in the National Library of Medicine involving over five million people found that those with higher central obesity - measured by waist-to-hip ratio- were at a greater risk of cognitive impairment and dementia.
