Exercise Keeps Alzheimer’s at Bay

Exercise Keeps Alzheimer’s at Bay

 

By: Laurence T Gayao MD, Total Fitness Medicine

 

Because of better medical care the average lifespan have been progressively getting longer. In the US 1940 the average life expectancy was 53 years for males and 60 years for females, in 2018 U.S. male life expectancy was 73 years for males and 80 for females.

 

Because of the increase in the older population there is proportionate increase in Alzheimer’s disease (AD) a progressive disorder of the brain affecting elderly population. It is projected that the increase in future will make the disease one of the greatest medical, social, and economic challenges for individuals families and for health care worldwide. This in fact getting now to be true in many developed countries.

 

In my own family we have witnessed firsthand devastating effect of AD in some of our own folks. The tragic thing about it is there is still no know effective medical treatment for it. Science knows that AD is cause by a substance called amyloid deposits in the brain that builds up as one gets older. The buildup of these deposits proportionately affects brain function.

 

Encouraging research results have shown that exercise can slow down Alzheimer’s disease. Dr. Rong Zhang of University of Texas Southwestern Medical Center in Dallas reported people who had buildup amyloid exercising four or five times a week may delay AD. This study specifically showed that exercise preserved the integrity of the brain white matter and resulted in preservation of brain health in people with mild cognitive (thinking) disorder. They used sensitive brain imaging studies in 70 adults age 55 years or older. The participants had mild amnestic cognitive impairment. They were divide into two groups, one placed into an exercise program and the other with an exercise program. Study was done for a one year period.

 

Those who belong to the exercise group were divided in those that did aerobic exercise and the other engaged in stretching, toning and resistance control activities. At the end of the trials they had similar levels of cognitive ability in terms of memory and problem solving ability.

 

The part of the brain called the hippocampus deals with memory and learning is the area that is severely affected in AD. It was noted in those that exercise decrease in size of hippocampus especially on those who did aerobic activity in size a lot lesser in compared with participants who did not exercise at all.

 

We all know the positive benefits of exercise in reducing the risk of coronary heart disease, hypertension, and diabetes. It also strengthens the bones and the muscles and for stress relief.

 

We also know that people that are physically active are less likely to experience decline in their mental function, thus lowered risk for developing AD.

 

Exercising three to five times a week for 30 to 60 minutes:

 

• Keeps cognitive function; resulting in maintaining reasoning, learning and memory skills.
• Improve memory, reasoning and problem solving skills in those that have mild AD.
• Delay or slow down the progression of people at risk for AD.

 

Exercise not just improves the circulation to the brain but increases the protective chemicals in the brain. With exercise also keep in mind the importance of a healthy diet rich in antioxidants and avoiding foods that are inflammatory function and regular sleeping habits.

The Mediterranean diet, the related MIND diet (which includes elements designed to lower blood pressure), and other healthy eating patterns have been associated with cognitive benefits in studies, though the evidence is not as strong as it is for other interventions like physical activity, blood pressure and cognitive training. Currently, researchers are more rigorously testing these diets to see if they can prevent or delay Alzheimer’s disease or age-related cognitive decline.

 

I could honestly say as a 74 year old health fitness advocate physician, I strictly follow my own advice before I share it. These advice are free but not following them may cost you mind and you life.

 

 

In my own family late we have witnessed firsthand devastating effects of AD. The tragic thing about it is, there is still no known effective medical treatment for it. Science knows that AD is cause by a substance called amyloid deposits in the brain that builds up as one gets older. The buildup of these deposits proportionately affects brain function. As of now the best way to deal with Alzheimers is prevention through diet and exercise. It is a sad to see the straggle to care for those affected with the disease because they end up needing full nursing care 24/7.

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