Any Truth to Outsmarting Alzheimer's?

I am going to cut to the chase and answer the question in this title. My response is that I just don’t know. Some experts are sure they do know; but keeping an open mind is the best I am ready to achieve.

I will dare to say that most anyone who has made it to a blog entitled Aging_with_Pizzazz has read (and feared) much on Alzheimer’s. We’ve heard about tangles and plaques, amyloids and tau proteins as well as how inflammation contributes to cell death.

Additionally, more than likely we’ve read tips claiming models for Alzheimer’s prevention, and conversely assertions that prevention is not possible. Like so many things it seems that the truth may be somewhere in the middle, at least to date. But there’s also more hope than that.

Cognitive Decline

We shouldn’t worry that every name forgotten, word unretrievable or key misplaced means that we have early onset of Alzheimer’s or dementia (or even not-so-early). Stress or worry doesn’t make it better.

There are 3 types of cognitive decline. The first is age-related decline. These reductions in mental acuity are similar to mild physical deterioration we experience like cataracts, hair loss or thinning and wrinkling skin. Mild cognitive impairment is greater than that but also allows us to adapt so there’s a chance to improve it. Even the third category of clinical Alzheimer’s has different levels of impairment and ways to approach it, or perhaps maintain our current status.

There’s basic acceptance of these descriptive levels of decline and some agreement as to possible and general ‘preventative’ approaches. Still, not all experts agree that prevention is possible. Further, those that seriously stress that there are ways to adapt don’t always depict the methods the same way. I’ll review some later in post.

One Area of New Emphasis & Hope

The synapse offers hope. While this brain area has always been part of neuroscience, the synapse between neurons is one area that is gaining a lot more attention. This is a very small (TINY) area between neurons where chemical neurotransmitters do their job, namely transmit chemicals and signals. Much research has been shown that plaques and tangles in this area reduce the synaptic transmission.

It reminds me of living in Arizona where we often had interference with our internet connection when it rained. The underground cables were somehow affected by the water and reduced transmission between their signal and input into our house. You could think of it as the ‘synapse’ area being clogged.

There are interesting explorations anticipating advancement in treatments. It’s been shown in autopsies after the death of persons with NO symptoms of Alzheimer’s that the brain showed a significant amount of disease evidence. Wait, THAT doesn’t exactly sound hopeful, right?

The point is that while the person’s brain confirmed typical Alzheimer’s materials (tangles, plaques, amyloids, tau proteins), in ‘real’ life they did not demonstrate symptoms. No one knew. It appears that one of the reasons for this may be that in some brains more synapses have developed and there is a recruitment of yet undeveloped pathways, like using a different street to detour around construction.

Avenues of Transmission

These extra avenues of transmission allow for greater ability to broadcast signals helping our brains to receive information or retrieve facts. We may demonstrate no outward signs of Alzheimer’s – show no symptoms of cognitive decline and yet may indeed have tangles, tau proteins and amyloids in the brain. Something else is happening.

Three possibilities may explain this phenomenon (although there may be more). These include:

that the transmission in the synapses used are going around the problems (obstructions);
that extra synapses are being developed and explored;
or that some of the synapses are more regularly cleaned.

Alzheimer’s has been referenced or is the focus of many articles on Aging_with_Pizzazz. One worth exploring is related to the third option above – Cleaning Synapses. See A New Discovery has Major Value to YOUR Body – the Glymphatic System. Cerebrospinal fluid (CSF) flushes unwanted proteins and metabolic waste by flowing into the synapse area, collecting the waste and carrying it out via large veins.

Risk of Not Trying

I included the information above not to attempt to detail all the research of what’s really going on with Alzheimer’s but to say that there’s hope. There’re a lot of possibilities for how the condition can be slowed or perhaps even reversed. Some may not be self-help, like the Australian model that is using ultrasound treatment to break up plaques and tangles. But most of the studies regarding such possibilities also demonstrate similarities in how we can aid ourselves – how we can make a difference.

Beyond celebrating or lamenting our gene pool, if there are things that we can do ourselves to prolong our cognitive ability and put off cognitive decline then we should consider giving these a chance. What’s to lose?

The rewarding point of all these suggestions of preventative, self-care for Alzheimer’s is that these behaviors also improve health quality in general and boost longevity prospects. Good deal. Thus, it seems the only risk is not trying.

I am no longer accepting the things I cannot change.
I am changing the things I cannot accept.
– Angela Davis

Using the SMARTS Approach

I attend so many webinars and online classes; I often can’t remember which was which. Oh dear, bad memory a sign?

Nevertheless, somewhere in the last couple of years I attended a presentation on a program presented in the book Outsmarting Alzheimer’s by Kenneth S. Kosik, M.D. In turn, his book and program are based on work by Lisa Genova (see Ted Talk link at end) and Lisa Barner, PhD at Rush University Medical Center. Much of this work can be found on the National Institute on Aging site (see Resource endnotes).

This is where we get to the part in which you might think ‘oh yes, I’ve heard that before.’ And you would be right. We have. Still, like many important ideas in life, it’s worth repeating.

This is my summary of the SMARTS approach. I admit it is abbreviated and opinionated in the examples.

Outsmarting Alzheimer’s – The SMARTS

S – Social

Socialization is not just about avoiding isolation; it’s required for brain health. We don’t need many friends, but we need a few, and with strong relationships. Additionally, hearing issues can influence this category. While there are actual biological and chemical associations between Alzheimer’s and hearing, when limited hearing reduces social connections it increases dementia risks. Staying socially engaged supports our cognitive reserves. [For more proof, read: Effect of Social Isolation on Wellbeing not a Myth or for more inspiration, revisit: One Ultimate KEY to Longevity — Above ALL else .]

M – Meals

Lots of GLV is key. ‘GLV’ is an abbreviation I learned to use in Nutrition class for the many times I wrote Green Leafy Vegetables. Avoid severe caloric fasting, but it does have potential if not overdone (small fasts are beneficial). Protein earlier in the day is helpful. Note that certain vitamin deficiencies can mimic Alzheimer’s. Balanced diets are not always easy to achieve; you may wish to supplement them. A reminder to myself (which I have to repeat to myself EVERY DAY) is to reduce the sugar. There are too many articles on Aging_With_Pizzazz focusing on balanced nutrition and supplements that I don’t want to link to anything in particular. Remember you can always use the blog search tool to look up anything in which you are interested.

A – Aerobic

Aerobics for 150 min week is the recommendation under this program. However, even more important is frequent movement. Maybe a sit-stand desk so you don’t sit so much at the computer. Make the effort to get in some aerobics during the week. If your body doesn’t motivate you, perhaps dementia will. 20-30 min/daily is terrific. Everyone reading this blog knows of our workout program (PizzazzEE) which has some aerobic components, but focusses even more on flexibility and balance. You do need extra aerobic movement as well. For instance, if it’s possible for you, never take the elevator when you can take the stairs. Bottom line is Move – Move – Move.

R – Resilience

Resilience is related to combating stress. Perhaps detach from anxiety through meditation. Get out of the stress loop with music or writing in a dairy. Even just changing your activity can help, especially if you can concentrate on the new activity for a focused period. We all understand that “multi-task” is not really as possible as it seems. It stresses the brain. Keep it to a limit. We need to think of resilience as a goal for protecting our mental capacity and our emotional well-being.

T – Train your Brain

The opportunities to train our brains are rather limitless. Learning an instrument, play a video game, attempt a crossword (although those are not as good if not NEW to you). All the little things that they say don’t work that well – still help. The best thing is to make sure that there is something NEW in the package of ideas for your “training.” For example, if you play an instrument learn a new piece. In passing, I suggest that reading what is ‘new’ in the most recent horse-race of potential political candidates doesn’t count.

S – Sleep

No size fits all in the sleep category. Seven hours is an average, but perhaps not your average. You may need more; although probably less likely that you require less. Sleep is absolutely essential for the immune system. Deep sleep washes out amyloid toxins in brain. NAP STRATEGICALLY – power naps, etc. See my napping approach at Napachino. Regular sleep disruption increases our risks of dementia depending on our needs. Review Piece-ful Sleep for the exception to ‘disruption’ and for “second sleep” allowances.

FINAL THOUGHT

As we age, losing our mental capacity is likely scarier than losing our physical capacity. That may be my personal fear, but I’ve heard it enough from others to knows it’s a shared concern. As of yet, we don’t have any guarantees that we are able to reverse our prospects to keep our wits into our 100s.

Nevertheless, there are possibilities. As most of you probably have read, keeping a positive outlook is a big step forward. It’s not exactly part of the SMARTS program, but a good attitude makes everything more Palatable, Positive and Possible.