A combination of healthy lifestyle behaviors may profoundly reduce the risk of Alzheimer’s disease, according to a study published in the June 17, 2020, online issue of Neurology, the medical journal of the American Academy of Neurology. The research, which analyzed data from nearly 3,000 participants, found that those who adhered to four or five healthy lifestyle factors had a 60% lower risk of Alzheimer’s compared to those who followed none or only one of the factors.
The five lifestyle factors examined in the study were physical activity, not smoking, light-to-moderate alcohol consumption, a high-quality diet, and cognitive activities. Participants were scored based on their adherence to these factors. Regular physical activity was defined as at least 150 minutes per week of moderate-to-vigorous exercise. Not smoking was also a key factor, as research has confirmed that quitting smoking even later in life can improve health. Light-to-moderate alcohol intake, particularly of red wine, has been linked to cognitive benefits. A high-quality diet, such as the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, emphasizes plant-based foods and limits red meat, saturated fats, and sweets. Finally, engaging in cognitively stimulating activities in late life was also included as a protective factor.
The MIND diet, a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, has shown particular promise in preserving cognitive function. A study published in the Journal of Alzheimer’s Disease found that adherence to the MIND diet was associated with better memory and thinking skills, even in the presence of Alzheimer’s pathology in the brain. The diet emphasizes foods like green leafy vegetables, berries, nuts, whole grains, fish, poultry, olive oil, and moderate amounts of wine while limiting red meat, butter, cheese, sweets, and fried or fast foods.
What To Avoid
In addition to the MIND diet, new research presented at the Alzheimer’s Association International Conference (AAIC) 2024 suggests that limiting processed red meat intake may also reduce the risk of dementia. The study, which included data from over 130,000 adults followed for up to 38 years, found that consuming 0.25 or more servings of processed red meat per day (about 2 servings per week) was associated with a 15% higher risk of dementia compared to consuming less than 0.10 serving per day (about 3 servings per month). Processed red meat intake was also linked to accelerated cognitive aging and a higher likelihood of subjective cognitive decline.
Interestingly, the study also found that substituting processed red meat with nuts and legumes was associated with a 23% lower risk of dementia, 1.37 fewer years of cognitive aging, and 20% lower odds of subjective cognitive decline. This suggests that making simple dietary swaps may have a significant impact on brain health.
While the study’s findings are compelling, experts caution that more research is needed to confirm the results and understand the underlying mechanisms. The study is observational in nature, and the full paper has not yet been peer-reviewed. Additionally, it is unclear what other factors, such as overall diet, age, ethnicity, or location, may have influenced the results.
The Gut Microbiome
Furthermore, emerging research suggests that the gut microbiome may play a role in Alzheimer’s disease. Studies have found that Alzheimer’s patients have reduced diversity of gut bacteria compared to cognitively healthy individuals. Animal studies have shown that transferring the gut bacteria from Alzheimer’s mice to healthy mice can induce cognitive impairment while transferring healthy gut bacteria to Alzheimer’s mice improves their cognitive function. This suggests that manipulating the gut microbiome through approaches like fecal microbiota transplants, probiotics, and prebiotics could potentially be a new avenue for Alzheimer’s treatment.
From a clinical perspective, neurologists like Dr. David Perlmutter advocate for using lifestyle changes to reduce Alzheimer’s risk, even in the absence of effective pharmaceutical treatments. Dr. Perlmutter recommends a low-carbohydrate, high-fat diet, regular aerobic and resistance exercise, and targeted supplements such as vitamin D, omega-3s, and probiotics. While not a substitute for the development of effective Alzheimer’s therapies, these lifestyle modifications offer a proactive approach that patients can implement to support their brain health
While Alzheimer’s disease remains a complex and devastating illness with no cure, a growing body of research suggests that a combination of healthy lifestyle habits may significantly reduce the risk of developing the disease. By adhering to behaviors like regular physical activity, not smoking, light-to-moderate alcohol intake, a high-quality diet like the MIND diet that limits processed red meat, and engaging in cognitive activities, individuals may be able to substantially lower their Alzheimer’s risk. Additionally, the emerging field of gut microbiome research offers an exciting new frontier for potential Alzheimer’s treatments. As more studies continue to unravel the complex interplay between diet, lifestyle, and brain health, individuals can take proactive steps to support their cognitive well-being, even as the search for effective therapies continues.