'Will this disease affect me and my son too? Psychiatrist reveals how lifestyle changes can reduce the risk
My grandfather suffered from severe Alzheimer's, and now my father is showing early symptoms of the same condition. Since I'm 36 years old with a young son, I'm worried about the genetic aspect of Alzheimer's running in my family. The thought that both my son and I might develop this condition in the future deeply concerns me. Are there any preventive measures or precautions I can take now to reduce the risk of developing Alzheimer's disease?
Dr. Drona Sharma, Consultant Psychiatrist, Ireland, UK. Member of UK, Irish and Gibraltar Medical Council has answered this question asked by a man who is worried about the genetic aspect of Alzheimer's.
He says "Your question is asked with great responsibility and understanding. You are not only conscious about your mental health, but also thinking about the future of your coming generation. This is commendable. As a senior psychiatrist, I understand your concern seriously."
Find a comprehensive and evidence-based self-assessment and self-help plan given by doctor about this problem below-
Key points of the given case and risk assessment
Potential Risks
The potential risks involved in this case are-
- Family history of Alzheimer's: Both grandfather and now father have symptoms of Alzheimer's. In such cases, the risk is 1.5-3 times higher compared to the general population.
- Risk due to family history: If both parents have Alzheimer's, this risk can increase up to 5 times.
- Risk factor: However, family history is just one risk factor. Having a risk factor does not mean you will definitely get this disease.
- Lifestyle: This risk can be significantly reduced by changing your lifestyle.
- Primary prevention: The person is only 36 years old now. This is the perfect time for them to take primary prevention measures.
Want to understand how serious your problem is? Take this self-assessment test!
There are 5 questions that you need to rate on a scale of 0 to 3. Just read each question carefully and pick the score that best matches your situation. Once you're done, add up your total score, it's that easy!
This score will help you figure out if your problem needs professional help or if self-help techniques might be enough. Think of it as a personal health check-up that you can do right at home. The test includes a helpful guide to interpret your results too.
Self Help Plan
In psychology, CBT technique, which means Cognitive Behavioral Technique, is often used to solve mental problems. You can do this yourself or seek expert help if needed. The purpose of doing this is to consciously change your way of thinking. Understanding whether the fear that is haunting us is justified or not. Significant changes in thinking patterns can be made through continuous practice and positive intervention.
An example of this is given in the graphic below. For now, whatever thoughts scare you, how you can give yourself a positive response to them-
Essential lifestyle changes
Numerous scientific research and studies have proven that Alzheimer's has a direct connection with food habits and lifestyle. Therefore, I would like to give you three main suggestions-
- Food: Be very conscious about your diet. Eat good, healthy, fiber-rich food.
- Toxins: Stay away from cigarettes and alcohol.
- Sleep: Make sure to get 8 hours of sleep daily and stay away from stress.
- Workout: Exercise regularly.
Alcohol is dangerous for brain health
- A reduction in brain grey matter volume has been observed when alcohol consumption exceeds 14 units/week.
- Regular alcohol consumption can negatively affect working memory and functional memory.
- Drinking alcohol deteriorates sleep quality and reduces neurorestoration.
- If you want to avoid dementia, it is very important to stay away from alcohol.
Regular yoga for increasing brain memory and preventing dementia
- Bhramari Pranayama: This reduces anxiety and increases concentration.
- Nadi Shodhan Pranayama: This increases focus.
- Trataka: This improves visual focus and activates the brain.
- Vajrasana and meditation: This improves digestion. The brain's frontal lobe works better.
A 2016 Harvard study found an increase in the volume of the brain's hippocampus area after 6 months of daily 30-minute yoga/meditation. This is a very positive sign.
Daily activities that increase brain memory and stimulate the brain
- Making household budget and maintaining a diary of household expenses.
- Offline shopping
- Memorising mantras, gathering worship materials.
- Teaching children and narrating them stories, solving puzzles.
- Making friends, meeting new people.
- Learning a new language and any new musical instrument. Feeding new information to the brain.
- Limiting screen time and taking breaks from social media and digital screens.
When to visit a doctor?
For now, you can make significant changes by adopting lifestyle changes and CBT techniques. However, it's important to be aware of when the situation is becoming serious and you need to see a doctor immediately.
At last, Dr. Drona Sharma recommends that don't assume that Alzheimer's is your inevitable fate. While family history is a risk factor, it doesn't guarantee you'll develop the condition. Your early awareness and concern are positive signs. Focus on maintaining a healthy lifestyle: follow a nutritious diet, engage in regular exercise, ensure quality sleep, and avoid stress and harmful substances.
Keep your brain active by continuously learning new things and challenging yourself mentally. Taking these preventive steps now can significantly impact your long-term brain health.