people to the disease; and suffering head trauma or traumatic brain injury. On the other hand, diabetes,
high blood pressure, sleep apnea, unhealthy weight, and social isolation are all considered modifiable risks. According to Tan, research from
the Centers for Disease Control and Prevention and other sources found that non-modifiable risks account for 60% of Alzheimer’s cases, but the remaining 40% are caused by the modifiable ones. In 2022, the CDC published
research in its Morbidity and Mortality Weekly Report that surveyed nearly 162,000 respondents age 45 and older to see how a set of known Alzheimer’s risk factors matched up with cognitive decline. The key findings showed that
adults with cognitive decline were more likely to report at least four modifiable Alzheimer’s risk factors (34%) compared to those without cognitive decline (13%). The Cedars-Sinai program is open
to anyone ages 40 to 60 with at least two of these risk factors, and anyone 60 or older who doesn’t have signs of Alzheimer’s or dementia but wants to protect their brain health. Under the program, participants
undergo neurological and physical testing, and some are sent home with digital devices to continuously measure blood pressure, sleep patterns, and oxygenation during sleep.
CREATING A PREVENTION PROGRAM
Tan acknowledges that most people will not have access to Cedars-Sinai’s program. But the good news, he says, is that anyone can create their own, similar program, customized to their needs. “The recommendations we talk
about are much the same as those that people should do to prevent heart disease, stroke, or cancer. These factors can also have a big
Diabetes, high blood pressure, sleep apnea, unhealthy weight, and social isolation are all considered modifiable risks.
impact on reducing Alzheimer’s disease risk,” says Tan. Such a plan might start with
surveying your own family medical history to evaluate whether you have close relatives that have or had Alzheimer’s before they died, and consult your doctor about your findings. Such a finding does
not mean that you will develop the disorder, but you and your doctor can use it to help guide recommendations. “Of course, it’s better to
start doing these things earlier in life, but you can benefit from them at any age,” says Tan. To create your own Alzheimer’s
risk reduction plan, Tan’s recommendations are: Lower Blood Pressure. Long-term
research finds that people with high blood pressure in mid-life (ages 40-64) are more likely to develop Alzheimer’s. “The ideal blood pressure is
120/80, but if you have a strong family history of Alzheimer’s disease, you might talk to your doctor about aiming for a lower reading,” says Tan. Manage Diabetes. Diabetes is a
metabolic disorder that results in too much glucose in the blood, which can damage the cardiovascular system, increasing the risk of not only Alzheimer’s, but coronary heart disease and stroke as well. Because it can be present
for years without symptoms, blood glucose levels should be regularly checked. Lose Weight. Being overweight
and obesity are associated with an increase in Alzheimer’s risk, possibly because of the link to diabetes, high blood pressure, and chronic bodily inflammation, which can also damage the cardiovascular system. Participants in Tan’s program have
access to a dietitian; you can see your doctor about weight loss, or consider seeing a dietitian for a consultation. Get Enough Sleep. Research
has found that sleep apnea may exacerbate the buildup of amyloid beta proteins in the brain — a hallmark of Alzheimer’s. If you think you may have sleep apnea, ask your doctor for a referral to a sleep clinic. Socialize. “Loneliness
is a risk factor for social isolation that is often
overlooked,” says Tan. Social isolation is the lack of social
contacts and having few people to interact with regularly. Older adults are at particular risk for social isolation. The National Institutes of Health
offers these tips: Find an in-person activity you
enjoy, restart a new hobby, or take a class; you may meet like-minded people. Schedule time each day to stay
in touch with family, friends, and neighbors in person, by mail, social media, voice call, or text. Consider adopting a pet if you are able to care for one. Research shows that pets can also lower blood pressure and may lower stress. Get or stay
physically active and include group exercise, such as joining a
walking club or working out with a friend.
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