Is it possible to prevent your brain from deteriorating as you age? What proven methods exist for protecting your memory and cognitive function?
In her book Remember, Lisa Genova writes that lifestyle choices play a significant role in preventing Alzheimer’s disease. While genetics contribute to brain health, daily habits such as exercise, diet, and mental stimulation can help protect cognitive function and reduce the risk of memory-related conditions.
Keep reading for Genova’s advice on how to avoid Alzheimer’s disease.
Avoiding Alzheimer’s Disease
Genova holds a degree in biopsychology from Bates College and a PhD in neuroscience from Harvard University. Her best-selling debut novel Still Alice is about a professor dealing with early-onset Alzheimer’s, and it became an Academy Award-winning film. In her book Remember, Genova explains that memory failures aren’t necessarily a sign of Alzheimer’s or dementia, and she shares advice on how to avoid Alzheimer’s disease.
Experiencing a memory “failure” can be both frustrating and frightening, as we sometimes perceive it as a sign that our memories are degrading. Many view it as a sign of impending Alzheimer’s disease, especially those in older age groups. However, Genova explains that our brains are highly efficient, and they evolved to remember meaningful things and forget the meaningless. Much of what we forget—like routine daily activities or minor details—isn’t actually problematic, nor is it a sign of Alzheimer’s or dementia. Sometimes though, we forget things we care about, not because our memory is failing but because we haven’t provided our brains with the necessary inputs for memory creation and retrieval.
Genova explains that most Alzheimer’s cases are the result of our genes combined with our lifestyles. Because of this, there are many things you can do to avoid developing Alzheimer’s disease. Some of these we’ve already covered, such as managing stress and getting enough sleep. Exercise—especially aerobic exercise—is also a major factor in preventing Alzheimer’s, as is mental stimulation (specifically, stimulation from learning new things, not necessarily brain exercises such as puzzles or word games). Both of these promote hippocampal neurogenesis (the creation of new neurons), whereas physical and mental inactivity can lead the brain to shrink.
(Shortform note: While aerobic exercise is particularly helpful for preventing Alzheimer’s, it may result in injury if not paired with strength training. Falls are the number one cause of injury and injury-related death in those over 65, so it may be best to follow a multimodal exercise program (one that incorporates both aerobic and strength training) in order to prevent both Alzheimer’s and exercise-related injury. And when choosing activities for mental stimulation, remember the acronym SAVE: Pick activities that are Slightly challenging, Absorbing, and Varied, and that Enlarge your knowledge—those that make you feel like a beginner at first.)
Genova also explains the importance of diet in Alzheimer’s prevention. She recommends diets such as the Mediterranean and MIND diets, which consist of a lot of leafy greens, berries, nuts, whole grains, and healthy fat sources such as olive oil and fish. She notes that, contrary to popular belief, there’s no evidence that drinking red wine reduces the risk of Alzheimer’s and points out that drinking alcohol can actually increase the risk because it can disrupt sleep. And, while chocolate and coffee show some promise due to their antioxidant properties and caffeine content, more research is needed to confirm their protective effects.
(Shortform note: It can be difficult to stick to a specific diet, but the MIND diet was ranked as the easiest diet to follow by the US News and World Report in 2016. Research also shows that it reduces Alzheimer’s risk even for those who only partially adhere to the diet (though less so than for those who adhere to it strictly). But, while Genova advises against any alcohol consumption, the MIND diet recommends a glass of wine daily. And, while chocolate and coffee aren’t included in the list of foods encouraged by the MIND diet, they’re also not on the list of foods to avoid (though the diet does recommend largely avoiding sweets, so it may be best to choose less sugary chocolates and unsweetened coffee).)
