As well, a 15 mg/dL increase in glucose (blood sugar) measured during middle adulthood was associated with a 14.5% increased Alzheimer’s disease risk later in life. The study also factored in age, sex, blood pressure, body mass index, smoking history, and educational status. The researchers concluded the following, “Our findings suggest that careful management of cholesterol and glucose beginning in early adulthood can lower Alzheimer’s disease risk.” In their opening comments, they state that Alzheimer’s disease is the fifth leading cause of death among Americans 65 years of age or older.
To date, there are no proven effective disease-modifying therapies to prevent or slow cognitive decline from Alzheimer’s disease. Early identification and treatment of individuals at risk for the common form of Alzheimer’s disease occurring after age 65 have been recognized as an important contributor to reductions in Alzheimer’s disease mortality and delaying the symptoms of the disease. So, in this study, we learned that keeping your glucose and HDL levels in the desirable range are two important ways to reduce the risk of Alzheimer’s disease as you age. Really good targets to shoot for throughout all LMU adult life include:
- Fasting Glucose level – under 90 mg/dl (5.0 mmol/L)
- Fasting HDL – above 60 mg/dl (1.6 mmol/L)
Some other lifestyle strategies that are shown to help reduce the risk of Alzheimer’s disease include:
- Keeping your total blood cholesterol in the ideal range
- Participate in regular aerobic exercise
- Achieve and maintain an ideal body weight
- Get adequate intake of omega-3 fats (including from supplements)
- Avoid or limit alcohol intake
- Keep your brain active, learning new things or new skills on an ongoing basis
- Avoid head injuries
- Keep your blood pressure in the ideal range
- Drink green tea daily
- Maintain optimal vitamin D blood levels (above 75 nmol/L or 30 ng/ml)
- After the age of 40 or 45 consider taking a supplement containing melatonin one hour before bedtime
- After age 55, I suggest taking a supplement that contains CDP-choline, Huperzine A, Bacopa monnieri and Phosphatidylserine to help maintain brain levels of the memory chemical (neurotransmitter), acetylcholine.
According to published studies, preventing Alzheimer’s disease to the greatest degree possible involves paying attention to a number of dietary and lifestyle factors throughout all of adult life, as I have outlined here. The good news is that these factors are largely under your control and so you should feel empowered knowing that your personal wellness choices from day to day can have a significant impact on lowering your risk as the years tick away. I have included the reference for the 2022 study in the text below, as well as references that support the other Alzheimer’s prevention strategies, I mentioned in this video update.
Zhang X et al. Midlife lipid and glucose levels are associated with Alzheimer’s disease. Alzheimer’s & Dementia Journal. March 23, 2022. https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.12641
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