By Lorna J. Fedelem, MD
By now, most of us have heard the horrifying statistics that nearly 6 million Americans have Alzheimer’s disease or other forms of dementia, and that number is expected to triple by 2050. However, many people don’t realize that out of that staggering number, most of the individuals are women. To make it resonate even further, about 3.6 million are women.
The reasons for this ratio are not concrete, but many researchers attribute it to lifestyle factors such as stress and hormonal imbalance. It is becoming better known that genetics may play a role in the disease, as well as toxins, chemical exposure, and lifestyle choices (diet and sedentary lifestyle), but there are things you can do to stave off the progression and onset of the condition.
Alzheimer’s Disease is not curable with medications. Some drugs are thought to deter the progression of the disease, but now, research is showing that it might not be an optimal treatment long term as the plaque that forms may be more of a protective measure. Taking matters into your own hands and living a healthy lifestyle are essential tools, and the earlier you start, the better.
Interventional Research
A few years ago, a cognitive study incorporated an interventional methodology to take a multi-domain approach to dementia prevention. The trial called the FINGER Study was conducted over a two-year period in Finland by a team of healthcare providers.
With over 1200 participants, the randomized tests were done on a control group and a multi-domain intervention group. The control group was given regular health advice on a weekly basis, while the intervention group was given tactical exercise, diets, and performance studies three to four times per week.
The multi-domain intervention group’s protocol consisted of:
• Dietary guidance
• Physical activity
• Cognitive training and socialization
• Intensive monitoring and management of metabolic and vascular risk factors
The study concluded that it is possible to prevent cognitive decline through physical exercise, diet, cognitive training and socialization, and lower metabolic risk factors.
Diet
All diets should be customized to each person’s needs, but it’s apparent that diets high in sugar and processed carbohydrates are contributing to neurodegenerative disease states by increasing inflammation in the brain and body. Eating a diet rich in healthy fats, fish, vegetables, and berries is optimal. Limiting alcohol consumption is also very important for brain health. It is well documented that alcohol shrinks the brain.
Balancing Hormones
It’s well known that a decrease in estrogen, as women age and go through menopause, increases the odds of developing Alzheimer’s or Dementia. Having your hormones regularly checked is essential, as is implementing other forms of bioidentical hormone replacement therapy. These may include oral therapies and topicals to regulate progesterone, estrogen, and testosterone. Women that have undergone chemotherapy for breast cancer must keep their hormone levels balanced and regularly checked for fluctuations.
Reduce Stress
Stress causes inflammation in the brain. Finding ways to reduce stress are critical. Taking walks, practicing meditation and prayer, taking time for yourself for a massage or even a warm bath are great ways to relieve anxiety. If you have an ongoing issue with depression or stress, it’s important to seek medical advice and care.
Exercise
Moving our bodies, increasing cardiovascular uptake and oxygen levels are vital for our overall health, but researchers now know that regular cardiac output exercise increases the blood flow to the brain and helps to protect our recall, problem-solving, and memory. Getting at least 30 minutes a day of cardiovascular exercise is recommended.
Brain Training
Brain training can be a valuable asset in preserving and increasing neuroplasticity. There are many ways to do this, but it’s best to train your brain with things that are not only challenging but new. This can be as easy as brushing your teeth with your opposite hand or unlocking your door with your eyes closed. Brain training should also be stimulating, like learning a new language, learning to play music, or playing strategic cognitive training games online.
Socialize
Socialization is critical for healthy aging. If you can’t visit with loved ones or friends in person, try staying connected through zoom calls, FaceTime, or even talking on the phone. If you can join a group or find time to get together, that is always the optimal choice.
Ms.Medicine was created to address the unique needs specific to women and their health.
A concierge membership at Lorna Fedelem, MD and Associates provides the following:
• Up-to-date, evidence-based care
• Exceptional customer service
• Easy access to the practice
• More time with your provider
• Direct access to your provider
• Enhanced provider/patient relationship
• Healthcare navigation services
• Lower cost, affordable healthcare
Dr. Fedelem offers menopause consultations to discuss hormonal and non-hormonal treatment options based on scientific evidence. She helps her patients to manage chronic health issues, as well as focus on prevention and overall wellness. She has a special interest in cardiovascular disease prevention, osteoporosis diagnosis and treatment, cancer risk assessment, and stroke and diabetes education and management. She uses a holistic approach that focuses on lifestyle management and prevention.
Call and Schedule a Complimentary Meet and Greet with Dr. Fedelem.
9150 Galleria Ct., Suite 200, Naples, FL, 34109
www.LornaFedelemMD.com
239-580-6390