Autumn Russell,
Have you ever been in the middle of performing a task and all of a sudden stopped because you forgot what you were going to do? 
Frustrating right? Now, imagine having that feeling all day long for the rest of your life, except this time you don’t realize you’re doing it, but everyone else does. This is what it’s like living with Alzheimer’s.
Scared that could be you in the future? Recent studies have found that it doesn’t have to be! Lowering your risk of Alzheimer’s is simpler than you thought, and you don’t have to take any pills!
A recent study has found that a compound called EGCG found in the green tea leaf, is an active ingredient in stopping the risk of Alzheimer’s disease when targeted to the brain. Yes, you heard that right! Drinking Green Tea, can help lower your risk of getting Alzheimer’s as you age. For reasons still unknown, in Alzheimer’s Disease (AD), the protein in your brain divides improperly, creating a form called beta amyloid which is toxic to neurons in the brain. What EGCG can do is disrupt the formation of these toxic plaques that contribute to the disease when it reaches the brain. It interferes with the function of beta-amyloid oligomers, small aggregates of amyloid beta protein. Over time these oligomers can populate, and unlike a healthy brain that breaks down and eliminates amyloids, they become sticky and disrupt the communication between nerve cells in the brain. Researchers in this study described EGCG as a “remodeler” for beta-amyloid oligomers, stopping them from becoming toxic amyloid plaques.
With more than five million Americans living with Alzheimer’s disease today it is important that we are informed on the ways of prevention. That means by 2050, that number could rise as high as sixteen million. 
A question often asked when discussing Alzheimer’s and ways of lowering your risk of getting the Alzheimer’s is, “When should I start”? No specific age has been documented as the “start date” of Alzheimer’s disease prevention, but mid-twenties and as you embark your early thirties to forties, diet change and exercise should be ideal, as your body and metabolism are changing. In a New RX article, they related healthy dieting to higher levels of memory and brain function later in life, specifying that people can effectively lower their risk by following standard health advice, like staying active and keeping cholesterol, blood sugar and blood pressure under control.
I know, I know, you’ve heard it all before, but it actually works. A study was done to find whether this advice was valid. Study participants who had high levels of cholesterol, blood sugar and blood pressure were found to be six times more likely to get dementia than somebody without those uncontrolled levels of cholesterol, blood sugar and blood pressure levels, according to researcher Dr. Miia Kivipelto of the Karolinska Institute in Stockholm.
Jae Hee Kang, an instructor at Harvard’s Brigham and Women’s Hospital in Boston, did a study on women in their 60’s who habitually ate more cruciferous and green leafy vegetables than other women. The results showed less overall decline on a bundle of tests measuring memory, verbal ability and attention when they were in their 70’s. These were foods like broccoli, cauliflower, romaine lettuce and spinach. Foods easily found at your local grocery store. Kang said that the effects of the vegetables on their cognition most likely stemmed from the antioxidants and B vitamins within them.
Georgia Ede, wrote an article late last year that touches on the “brain sugar processing problem” that is caused by insulin resistance, referred to as, glucose hypo metabolism, an early marker of Alzheimer’s disease risk. This means that the brain cells do not have enough insulin to burn glucose at full capacity, therefore they struggle. The more insulin resistant you become, the more sluggish your brain glucose metabolism becomes. But, what does it mean to be insulin resistant? Ede said that,
“In the body, one of insulin’s responsibilities is to unlock muscle and fat cells so they can absorb glucose from the bloodstream. When you eat something sweet or starchy that causes your blood sugar to spike, the pancreas releases insulin to usher the excess glucose out of the bloodstream and into cells. If blood sugar and insulin spike too high too often, cells will try to protect themselves from overexposure to insulin’s powerful effects by toning down their response to insulin—they become “insulin resistant.” In an effort to overcome this resistance, the pancreas releases even more insulin into the blood to try to keep glucose moving into cells. The more insulin levels rise, the more insulin resistant cells become. Over time, this vicious cycle can lead to persistently elevated blood glucose levels, or type 2 diabetes.”
Eating too many of the wrong carbohydrates too often causes blood sugar and insulin levels to rise, placing us at a higher risk for insulin resistance. “Our bodies have evolved to handle whole food sources of carbohydrates like apples and sweet potatoes, but they simply aren’t equipped to cope with modern refined carbohydrates like flour and sugar” (Ede). So, the conversation then shifts to, “OK. I know I should monitor my diet and intake but are there other ways that I can strengthen and preserve my brain as I age?”
The short answer is yes. There are many ways to improve brain function. One is with exercise. Just 30 minutes of aerobic exercise five times a week can keep your brain sharp, because physical exercise not only helps your heart but can increase the size of your hippocampus, the part of the brain crucial to making memories. Physical exercise generates a chemical called BDNF, brain derived neurotrophic factor, which acts like fertilizer for the brain. It encourages the growth of neural connections and brain cells. Also think about staying socially active as well, especially as you get older. There is developing research that suggests that those who avoid getting lonely and remain interactive can decrease their risk of cognitive decline. Do brain activities, like solving a puzzle, learning a new language, engaging in debates, or trying something new, like rock climbing, salsa dancing or mowing the lawn.
The thing to understand is that AD is not inevitable as you get older, it’s something that can be conquered before the time comes. It is all about making those necessary lifestyle adjustments and hoping for the best. Manage blood sugar levels properly, exercise, drink green tea, engage in mental activity, consider food intake and try to actively learn more about Alzheimer’s disease and ways of prevention. Remember to challenge your mind! This is a great way to build new neural connections and strengthen your cortex. Maintaining socially and mentally active is also key. This keeps your brain active and alert. With over five million people with this disease today, being added onto the list, should be a main concern of someone reaching midlife. But, you can effectively lower your risk!
"The Deats!" with Audi 