10 tips to avoid Alzheimer’s
Disease
Dr. Michael Mullan
President of Roskamp Institute
2012
Sarasota, FL
Our risk for Alzheimer’s Disease
• Demographically the world population is aging
- particularly quickly in advanced societies
• Risk for the disease is impacted by genetics
but also by many lifestyle choices
• Despite genetic predisposition risk for the
disease can be altered by modifying lifestyle
1. Stay physically active
• Direct relationship between physical activity
and protection against Alzheimer’s disease
• Open questions:
– How much activity is required?
– How long ?
– What type of activity?
2. Eat well
• Diets which resemble the “Mediterranean Diet” lower
the risk for Alzheimer’s disease
• Mediterranean diet consists of :
– high amounts of vegetables, fruits, legumes and cereals
– low intake of saturated fats and relatively high intake of
olive oil
– moderate fish intake
– low to moderate intake of dairy products
– low consumption of meat
– low to moderate consumption of wine
• This diet is also associated with other health benefits
such as cardiovascular health
3. Mental Exercise
- Use it or Lose it
• Educational status protects against onset of
Alzheimer’s disease
– Cognitive stimulation in mouse models of
Alzheimer’s reduces Alzheimer pathology
• How much should we do? What should we
do?
– Games vs. hard learning
– Integration of different brain areas and different
skills
4. Manage medical risk factors aggressively
• Common disorders increase our risk for
Alzheimer’s disease
– Diabetes, heart disease, hypertension
• This risk is independent of risk for
cerebrovascular dementia
• What can we do?
– Tight monitoring of blood sugar levels in diabetics,
blood pressure in hypertensives, arrhythmia in those
with rhythm abnormalities and maintain a healthy
weight
5. Sleep well
• Sleep deprivation is associated with errors of
judgment, inattention and memory problems
• Brain organizes information overnight and
consolidates memories
– Poor sleep patterns stop consolidation and
increase inattention
6. Drink well
• J-shaped relationship between alcohol risk for
dementia
• Abstainers at higher risk than drinkers
• Excess drinking increases risk
• Modest consumption is protective
• Red wine better than other alcohol
? Polyphenols
7. Supplements and Vitamins
• Vitamin B12 and Folate deficiency is associated with
memory loss and risk for Alzheimer’s disease
• Other vitamins not shown to reduce risk when
supplemented
• Take away message – Don’t be deficient by excess
vitamins > not preventative
• Omega-3 fatty acid supplementation
– Still being tested > ratio of Omega-3 to omega-6 fatty acids
importance
– Most diets deficient in Omega-3
• Other supplements seem protective (Curcumin)
• But others don’t (Ginkgo Biloba)
8. Don’t smoke
• Data is contradictory, but overall smoking
increases the risk for Alzheimer’s disease and
other dementias
• Nicotine itself might be helpful when not
taken by cigarette
• Cerebrovascular disease caused by smoking
interacts extremely negative with Alzheimer
pathology
9. Don’t hit your head
• Traumatic brain injury increases risk for
Alzheimer’s disease
• Multiple repeat injuries worse than single
large blows in general
• Wear protective head gear
• Increase balance and strength in the elderly
Head injuries due to falls major cause of
increased risk
10. Putting it all together
• Not one activity but many
• Small changes in several aspects of lifestyle
probably better than huge changes in one
area
• Sustainable lifestyle better than short-lived
enthusiasm
• Enjoy the new regimen!
Contact: mmullan@roskampinstitute.net