I am so keen to share with you the knowledge that Alzheimer’s disease can be reversed! This was not something ever taught to me during my medical school or specialist training. In my more recent studies I have learnt about the work of Dr Dale Bredesen who has developed the first programme to prevent and reverse the cognitive decline of dementia. He has written an excellent book “The End of Alzheimer’s” and presents many examples of reversing mild cognitive impairment.
We now know that there are changes happening in the brain 10-20 years before symptoms start. Often people feel absolutely fine, then start noticing difficulty recognising and remembering faces, or getting more tired later in the day to do mentally challenging tasks. Other changes an individual or loved one may notice could be a decreased interest in reading or an inability to follow or engage in complex conversation. Sometimes words can be mixed up using a completely wrong word in a sentence. Early physical signs include a change in walking/gait, where someone might make more noise when they are walking, shuffling their feet and taking shorter steps.
Optimising brain health is something dear to me as my wonderful father has Alzheimer’s disease with moderate cognitive impairment. I have seen him slowly decline in communication, energy and endurance, getting lost in new or familiar places, and a slowing and shuffling of his gait. Fortunately he has remained positive and warm-hearted during these challenging times. He is supported by my amazing mother and some additional home help. Mum encourages him to do the concise crossword with her, go for at least a daily walk with her and catch up with friends on a regular basis.
So some of the lifestyle areas to address when looking to reverse Alzheimer’s include:
- Avoid all sugars which cause inflammation in the body.
- Avoid gluten which is inflammatory to 80% of the population and can cause intestinal permeability.
- Eat a wide variety of colourful fruit and vegetables every day. Aim for a 1, 2, 3 plan: 1 veggie at brekkie, 2 with lunch, 3 at dinner.
- Ensure you have a 12h gap between meals overnight.
- Avoid fatty fried foods which have Advanced Glycation End products – these get stuck in the end of tiny capillaries (blood vessels) and can induce AD.
- Sleep: Aim for 7-8h sleep per night. This is essential for the brain to clear out any debris and be ready for the next day ahead. Lack of sleep = debris build up.
- Stress: address your stress is one of the most important areas to target. Low-grade chronic stress is terrible for our systems. We were designed to have short bursts of stress that stopped. Work on up-regulating your Rest-and-Digest system (Parasympathetic Nervous System):
- Sit down to eat
- Take 3 deep breaths before you start
- Chew your food well
- Chill out after a meal
- Hum, sing, laugh or gargle to stimulate your vagus nerve
- Dental health: Brush your teeth 3 times a day. Dental health is related to the risk of AD. Mid-life tooth loss and lack of brushing teeth increases risk of AD. See your dentist regularly to check on dental hygiene and conditions like periodontitis.
If you know of someone who would benefit from this information, please share it so they can improve their brain health. As always, if you have a question please email me directly or contact my rooms if you would like to book an appointment.