Dementia & alzheimer’s

Dementia and mild cognitive impairment (MCI) are major concerns for seniors, especially those over 65. About 10% of the US population has dementia, while 22% live with MCI. The risk increases with age—over a third of Americans over 90 have dementia. Dementia refers to brain diseases causing cognitive decline. In the US, memory issues are the leading disability for those over 80. These range from MCI in one’s 60s to severe dementia and Alzheimer’s. Over 50% of Americans have Alzheimer’s by 85. However, dementia is not a normal part of aging. Symptoms vary depending on which parts of the brain are affected but often include difficulties with:

* Thinking

* Language

* Memory

* Judgement and

* Reasoning

Though dementia is a disease that exists on a continuum, it is often described using either a three-stage or seven-stage model, essentially outlining mild, moderate, and severe phases. The progression of dementia interferes with daily life and can significantly impact one’s independence. There are many biological causes of dementia, which is an umbrella term encompassing several distinct diseases. The four primary types of dementia include:

1. Frontotemporal dementia

2. Dementia with leah bodies

3. Vascular dementia

4. Alzheimer’s disease

Causes of dementia

The causes of dementia are influenced by diet, lifestyle, and biological factors. Below are five key risk factors:

1. Poor diet

Diets high in refined and ultra-processed foods contribute to obesity, cardiovascular diseases, and diabetes—all risk factors for dementia. Switching to a plant-based, whole-food diet can correct these factors and reduce the risk of cognitive decline.

2. Alcohol & tobacco abuse

Excessive alcohol and tobacco consumption damage brain cells and increase the risk of dementia.

3. Lack of physical activity

Link between physical activity and brain health is well established by research.

Regular exercise—such as walking, stretching, yoga, or Pranayam (breathing exercises)—can significantly lower dementia risk. Obesity, hypertension, and diabetes are associated with up to half of dementia cases. Improving sedentary lifestyles can significantly decrease dementia rates. Physical activity promotes neuroplasticity—the brain’s ability to form new neural connections, which supports cognitive health. Latest research by Professor Euan Ashley of Stanford University reveals that regular exercise impacts the body in ways we don’t usually associate with physical activity, such as improving the digestive system, mood, and mental health. Exercise is, in fact, a form of stress which actually prepares body to handle every day stress more effectively.

Latest research has shown that stress helps fold proteins properly in three dimensions, prevents them from sticking together or aggregating, and supports their renewal when necessary. This process is known as the heat shock response. This response changes across multiple tissues—not just the ones you’d expect, like skeletal muscles and the heart, lungs, kidneys, adrenal glands, intestines, and even the brain. This underscores exercise’s broad benefits. It can cut heart disease and cancer risk by 50% or more, ease back pain, improve sleep, boost mood, and enhance breathing. The key is applying just enough stress so the body builds resilience during recovery in other parts of body as well. A useful rule of thumb, is that “one minute of exercise can add five minutes to your life.”

4. Not enough sleep

After the advent of electricity our living habits have changed drastically and also in past 7 decades our outdoor activities have diminished significantly. These factors disturb our body’s circadian rhythm causing poor

sleep. This pattern, both timing and quality of sleep, increases the risk of developing dementia later in life. Unfortunately, insomnia becomes more common with age. Here are some suggestions to improve sleep:

• Avoid alcohol and heavy meals 2 hours before bedtime.
• Keep the bedroom cool (60–68°F).
• Avoid screens (phones, laptops, TVs) at least 2 hours before sleep.
• Get sunshine and outdoor physical activity during the day.
• Use white noise apps or machines to promote relaxation.

5. Lack of social interactions

Limited social engagement is strongly linked to depression, a known dementia risk factor. Staying socially connected boosts cognitive function and increases longevity. Evidence suggests that overall survival rates can increase by up-to 50% by maintaining strong social relationships. More than three out of four centenarians communicate with a friend or family member daily. Some studies show that feeling lonely can be as harmful to one’s health as well known risk factors like diabetes or smoking. While these are not the only lifestyle-related risk factors for dementia, addressing them can make a significant difference.

Alzheimer’s disease

Alzheimer’s disease, the most common form of dementia, primarily affects the hippocampus, the brain region associated with memory, navigation, and thinking. It is characterized by nerve cell damage caused by the buildup of amyloid plaques and tau tangles, which disrupt normal brain function.

Microscopic brain changes begin long before memory loss appears. Neurons communicate through synapses, which release neurotransmitters. They also produce amyloid beta, a protein fragment typically cleared away by cerebrospinal fluid (CSF) during deep sleep. However, when amyloid beta is not flushed out, it accumulates into plaques—a hallmark of Alzheimer’s. This process begins around age 40 and can take 15–20 years to trigger symptoms.

Genetic and lifestyle factors

Genetics play a role in Alzheimer’s; having a parent with specific risk genes increases the likelihood of developing the disease. However, lifestyle factors significantly influence risk. As the saying goes, “Genes may load the gun, but lifestyle pulls the trigger.”

The brain lacks lymphatic vessels, so waste removal occurs during deep sleep when CSF flushes out amyloid beta. Sleep deprivation disrupts this process, leading to further accumulation and compounding sleep issues.

Building an Alzheimer’s-resistant brain

Research shows that 80% of Alzheimer’s patients also had cardiovascular disease. Diet and lifestyle changes—such as adopting a plant-based, whole-food diet and intermittent fasting—can lower Alzheimer’s risk and enhance memory. Key strategies include:

• Learning new things.
• Reading new books.
• Building meaningful social connections.
• Engaging in regular aerobic exercise.

To conclude,

Many believe dementia is beyond their control, but this is not entirely true. While genetic predisposition plays a role, diet and lifestyle factors are critical triggers for the disease. Prevention is the best medicine. Start today by adopting a plant-based whole-food diet and an active intermittent-fasting based lifestyle. can help reduce dementia risk and its impact. Please watch the following videos on the subject.

Power foods for the brain

https://youtu.be/v_ONFix_e4k

Brain-healthy foods to fight aging

https://youtu.be/-x8Sx5LHDxI

Best brain foods: Greens & beets

https://youtu.be/4ZnZkpAufXU

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