Alzheimer's disease: Causes, early symptoms, and 11 lifestyle changes that could help prevent it
But over time, it can take away even the most basic abilities, like recognising loved ones or getting dressed.
Most symptoms begin after age 65, but the condition starts developing in the brain years, sometimes even decades, before that. As life expectancy rises, so does the number of people affected. Over 6
million
older adults in the U.S. live with Alzheimer's, and that number is expected to grow dramatically. This makes prevention even more important.
Growing research shows that our lifestyle choices; what we eat, how we sleep, and how we move, can make a real difference in protecting brain health long before symptoms appear.
What causes Alzheimer's disease? Key risk factors to know
Alzheimer's disease doesn't have a single known cause. Instead, it likely develops from a combination of genetic, environmental, and lifestyle factors that damage the brain over time.
Age is the biggest risk factor. According to the
National Institute on Aging
, the risk of Alzheimer's doubles every five years after age 65. Ageing is linked to the buildup of abnormal proteins like beta-amyloid plaques and tangles in the brain.
Genetics and family history also play a role. People with a parent or sibling with Alzheimer's are at higher risk. In particular, carrying the APOE ε4 gene variant has been linked to late-onset Alzheimer's, but it doesn't guarantee you'll develop the disease.
Traumatic brain injury (TBI), especially repeated or severe head injuries, may trigger long-term brain changes that increase Alzheimer's risk later in life.
Heart and vascular health matters, too. High blood pressure, cholesterol, diabetes, and heart disease can all impair blood flow to the brain, accelerating damage. Managing these conditions may reduce dementia risk.
Mental health is another factor. Chronic stress and depression have been linked to changes in brain structure and function, especially in memory-related areas.
Smoking and toxin exposure can raise the risk by increasing oxidative stress and inflammation in the brain. Quitting smoking at any age can help lower this risk.
Other contributing factors include low education levels, social isolation, and unhealthy lifestyle habits like poor diet or inactivity.
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Having these risk factors doesn't mean you'll develop Alzheimer's, but they can increase your chances. Many of them, especially lifestyle-related ones, are preventable or manageable through early action.
Recognising the symptoms of Alzheimer's disease
While occasional forgetfulness is a normal part of ageing, Alzheimer's disease involves ongoing cognitive and behavioural decline that interferes with daily life. These changes typically worsen over time as brain cells are progressively damaged.
According to the
Alzheimer's Association
and the
National Institute on Aging
, early signs include:
Memory loss that disrupts daily routines, such as forgetting recent conversations or appointments.
Difficulty completing familiar tasks, like using appliances or managing bills.
Problem-solving challenges, including trouble planning or following steps.
Language issues, such as struggling to find the right words or follow conversations.
Disorientation, with confusion about time or location.
Poor judgment, including neglecting hygiene or falling for scams.
Mood and personality changes, such as irritability, anxiety, or social withdrawal.
These symptoms don't always indicate Alzheimer's; they can result from other conditions like depression or medication side effects. A medical diagnosis is key.
In later stages, people may lose the ability to communicate, walk, or care for themselves. Research shows that early detection and intervention can improve quality of life and slow disease progression. If signs appear, consult a healthcare professional promptly.
11 lifestyle changes that could help prevent Alzheimer's
Alzheimer's often begins to develop decades before symptoms appear.
Research
now shows that up to 45% of dementia cases could be delayed or prevented by addressing modifiable lifestyle factors throughout life. Here's how targeting key areas can help protect your brain.
Improve blood flow
Healthy blood flow supplies the brain with oxygen and nutrients. Studies show that reduced cerebral blood flow is linked to Alzheimer's and mild cognitive impairment. Promising evidence from
UT Southwestern
demonstrated that older adults with memory issues who engaged in one year of regular aerobic exercise experienced a nearly 47% increase in blood flow to memory-related brain regions and improved cognition.
Stay mentally active as you age
Building what's known as 'cognitive reserve' helps delay dementia symptoms by strengthening neural networks through lifelong learning and activity. Research from Alzheimer's Research UK shows that engaging in new, mentally challenging activities throughout life lowers the risk of dementia by up to 30%.
Reduce inflammation
Chronic inflammation is a known factor in neurodegeneration. Diseases like gum inflammation contribute to increased dementia risk.
A nutrient-rich, anti-inflammatory lifestyle, focused on whole foods, regular exercise, stress control, and good oral hygiene, helps protect the brain.
Recognize genetic risk but take action
Carrying the APOE-ε4 gene increases Alzheimer's risk, but lifestyle still matters. The
Lancet Commission
reports that even those with high genetic risk can significantly reduce dementia risk through healthy habits.
Avoid head trauma
Head injuries can increase the risk of dementia later in life.
Simple preventive steps, like wearing helmets during sports, using seat belts, and avoiding risky behaviors like texting while driving, can help protect brain health long term.
Minimize exposure to toxins
Chronic exposure to environmental toxins such as heavy metals, air pollution, alcohol, and certain medications affects cognitive health. Reducing exposure, eating detox-supportive foods, staying hydrated, and using tools like saunas can help reduce toxic burden.
Prioritize mental health
Depression, stress, and anxiety are associated with brain changes and increased dementia risk. Approaches such as therapy, mindfulness, journaling, or meditation can support mental wellbeing and protect cognition.
Support immunity
Chronic illnesses that impair immunity (e.g., infections, autoimmune diseases) can accelerate brain aging. Ensuring good vitamin D levels, a balanced diet, and routine healthcare helps strengthen immune defenses that support brain health.
Balance hormones
Hormones like thyroid, estrogen, and testosterone affect memory and mood. Age-related hormone declines can influence cognition. Regular hormone screenings allow early detection and intervention.
Avoid 'diabesity'
Combining obesity and type 2 diabetes, 'diabesity' is strongly linked to dementia. Losing weight, managing blood sugar, and lowering systemic inflammation are key to reducing cognitive decline risk.
Ensure quality sleep
Sleep clears beta-amyloid and supports cognitive processing at night. Even one night of sleep deprivation can raise amyloid levels by 5%, while chronic poor sleep disrupts the toxin-cleaning 'glymphatic' system and elevates Alzheimer's risk. For optimal brain health, aim for 7–8 hours of restorative sleep nightly.
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