Alzheimer’s affects the lives of millions of people worldwide, but scientists are now starting to understand what causes the cruel disease and how to avoid it.
Researchers today discovered almost all individuals with two copies of a particular gene, called APOE4, go on to develop signs of the memory-robbing condition.
The quirk — carried by Avengers star Chris Hemsworth — causes more than 95 per cent of people aged 65 and above with two copies of the APOE4 gene to show early signs of the disease, Spanish scientists found.
However, experts say only about one in 100 cases of the memory robbing disease are caused by genes. In fact, about 80 per cent of Alzheimer’s cases are thought to be preventable.
Here, MailOnline reveals the lifestyle choices that could slash your risk of developing the memory robbing disease.
About 80 per cent of Alzheimer’s cases are thought to be preventable with some lifestyle changes are thought to help cut your risk
Don’t smoke
If you quit smoking your risk of lung disease, heart disease and stroke will significantly reduce, according to the NHS.
But it can also cut your risk of developing dementia and Alzheimer’s, studies show.
That’s because smoking increases the risk of vascular problems which are also linked to Alzheimer’s and vascular dementia.
Vascular dementia is caused by a reduced amount of blood flow to the brain, which starves brain cells of oxygen and the nutrients they need to work properly. Brain blood flow can also be affected in Alzheimer’s disease, explains Alzheimer’s Society.
Cigarettes also release more than 5,000 chemicals when they burn, many of which are poisonous. These toxins found in cigarette smoke can cause inflammation and stress to cells, both of which have been linked to Alzheimer’s.
However, because there are so many chemicals in cigarettes it is unclear which ones are causing the damage, the charity explains.
Authors of The World Alzheimer’s Report in 2014 said there was a significant increased risk of current smokers developing dementia compared to those who have never smoked.
More recently in 2020, smoking was highlighted as one the major risk factors of dementia on the Lancet Commission on dementia risk. Researchers estimated there is a 30 to 50 per cent increased risk in developing dementia if you smoke.
Smoking increases the risk of vascular problems which are also linked to Alzheimer’s disease and vascular dementia
Drink less alcohol
Drinking alcohol in excess has been shown to increase your risk of developing dementia.
Current NHS guidelines say you should not drink more than 14 units of alcohol a week. If you drink too much, you will be increasing your risk of damage to your organs including your brain.
Excessive alcohol consumption has been linked to a reduced volume of the brain’s white matter, which helps to transmit signal between brain regions.
If the signals are not properly transmitted the brain will struggle to function as it should, explains Alzheimer’s Society.
Drinking too much can also result in a lack of vitamin B1 (thiamine), which helps calls in the body convert food into energy.
A lack of this vitamin can also affect your short-term memory, Alzheimer’s Society adds.
It’s thought cutting alcohol consumption in mid-life could minimize the risk of developing age-related conditions such as frailty and dementia, according to NICE guidelines.
Spend time with friends
Meeting up with friends and staying social is thought to cut your chances of developing dementia.
Taking part in social activities such as volunteering, joining a class, playing music or doing arts and crafts as a group are all thought to boost what experts call your brain’s cognitive reserve.
This is a term experts use to describe the organ’s ability to cope with conditions that damage it, relieve stress and improve mood, Alzheimer’s Society explains.
The charity adds that the act of listening to someone in conversation, finding the right way to express yourself and recalling things that have happened are all ways of exercising your mental skills.
In fact, social isolation is thought to increase a person’s risk of dementia by 60 per cent, according to the charity.
A 2019 study found social contact provided a ‘protective effect’ against dementia.
Researchers measured the social contact of 10,000 participants between 35 and 55 years of age with non-cohabiting relatives and friends six times over 17 years using a questionnaire.
They found those with frequent social contact had a higher cognitive reserve, suggesting they were less likely to develop dementia.
Stay active
Hitting the gym, going on a run or even a long walk could help prevent you from developing dementia.
That’s because vigorous aerobic activity, such as running, helps to keep your heart, lungs and blood circulation healthy, which is good for brain health.
Experts estimate regular exercise can reduce the risk of developing dementia by about 28 per cent. For Alzheimer’s specifically, the risk is reduced by around 45 per cent, according to the Alzheimer’s Society.
A 2013 study looking at the health behaviours of more than 2,000 Welsh men aged 45 and 59 years that followed them for 35 years found that regular exercise cut their risk of dementia by 13 per cent.
Although these men also did not smoke, had a moderate alcohol intake and were a healthy weight, exercise levels were shown to have the greatest effect on reducing dementia risk, according to the researchers at Cardiff University.
The participants that ticked all these lifestyle boxes cut their dementia risk by 60 per cent.
Vigorous aerobic activity such as running, helps to keep your heart, lungs and blood circulation healthy, which is good for brain health
However, if running isn’t your thing, a brisk walk and daily activities such as cleaning, gardening and cooking also keep your body active and help to reduce the risk of the disease, Alzheimer’s Society says.
Brush and floss your teeth
Keeping up with oral hygiene by brushing and flossing your pearly whites might also prevent dementia, as well as tooth decay.
It might sound strange but experts have spotted a link between the bacteria, and the subsequent inflammation caused by gum disease, with the build-up of amyloid proteins.
These proteins are linked to Alzheimer’s, the most common form of dementia.
A 2020 study in the US suggested people with gum disease and mouth infections were more likely to develop Alzheimer’s.
However, scientists still need to figure out if the bacteria helps drive the condition or if gum disease and tooth loss simply happens more in people in the early stages of dementia.
Another potential factor is that people with poorer oral hygiene habits that lead to gum disease could also be generally unhealthier and at greater risk of developing dementia from other factors.
