Jennifer Closshey shows how staying fit can help prevent Alzheimer's disease.
As many as 5.1 million Americans may already suffer from Alzheimer’s disease, according to the Alzheimer’s Foundation of America. Globally, a new case of dementia is diagnosed every four seconds, according to the World Health Organization.
Current research from the National Institute on Aging concludes Alzheimer's disease occurrence may double every five years beyond age 65. With the world’s aging population, Alzheimer’s impact on society will continue to escalate, potentially reaching 115 million people in 2050.
What can be done about Alzheimer’s disease now? Believe it or not, exercise is a good place to start.
CUT ALZHEIMER'S RISK IN HALF
Exercise cannot prevent Alzheimer’s disease but it can cut the risk in half, according to the Global Council on Brain Health. Exercise protects memory and thinking skills and decreases brain fog by changing the brain internally. Researchers at the University of British Columbia found regular aerobic exercise boosts the size of the hippocampus, the part of the brain involved with verbal memory and learning.
As we age, the hippocampus shrinks. The size of the hippocampus is directly related to dementia, memory loss and the ability to learn new information.
Many Americans are turning to crossword puzzles and computer training, but there is little evidence these make any difference in brain health. Instead, research findings support exercise as a way to improve brain health.
NEVER TOO LATE TO START
A recent University of California, Los Angeles study found 876 men and women age 65 or older who were physically active enjoyed a 50% reduction in developing Alzheimer’s disease compared to their peers who did not exercise.
A Northeastern University study of previously sedentary adults, ages 50 to 80, who walked around a track 40 minutes a day, three times a week for six months, showed an actual increase in their hippocampus sizes across the board. A control group that did not exercise were showed to have a smaller hippocampus than when they started the study.
THE HEART/BRAIN CONNECTION
The current medical theory that heart and brain health is linked is supported by recent research studies.
Exercise helps reduce insulin resistance and inflammation and stimulates the release of chemicals in the brain that affect the growth of new brain cells and blood vessels in the brain.
Regular exercise supports lower blood pressure and decreases the stiffening of the arteries. Keeping blood vessels healthy ensures the best possible blood flow to the brain. Both aerobics and strength training boosts brain and heart health.
A recent study from the University of British Columbia showed a 15% improvement in mental skills testing from a group of women who did moderate strength training at least once a week.
TEST IT FOR YOURSELF
Start exercising, and time will tell if your memory and cognitive functions improve. Walking is a great start. Try five times a week for 30 to 40 minutes or at least two times a week for an hour each time. Just get started and stick with it. Add in activities you enjoy, such as swimming, elliptical trainers, tennis or dancing.
Track your progress with records of exercise dates and times. Make notes about how you feel. Is exercise becoming easier? Do you notice mental alertness? Don’t expect too much too soon. As things improve, add more activity to your weekly plan.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. Contact her at JenniferClosshey@gmail.com.
