Reversing Alzheimer's

Is Alzheimer's an inevitable fate, or can we take action to prevent or even reverse it? Heather Sandison shows us that we have more control over our cognitive health than we ever imagined.

1. Rethinking Alzheimer's: A Multifactorial Disease

Alzheimer's has long been misunderstood as a disease caused solely by beta-amyloid plaques and tau protein tangles in the brain. But examining this closely reveals that many healthy brains also have these features, suggesting they aren't the sole culprits. Instead, Alzheimer's is influenced by a range of factors, from toxins and infections to nutrient deficiencies and stress.

This broader perspective shows that Alzheimer's has no single cause. Instead, it results from an interplay of issues, such as sleep apnea, hormonal imbalances, and chronic stress. The positive aspect of this complexity is that many of these contributors are manageable, offering a way forward to prevention and treatment.

By addressing these modifiable factors, around 40% of dementia cases could be prevented or delayed globally. Strategies like improving sleep, reducing exposure to toxins, eating healthfully, and maintaining social connections can significantly shift the odds in a person’s favor.

Examples

• Sleep apnea, a condition that disrupts oxygen flow during rest, is linked to cognitive decline but is treatable with devices like CPAP machines.
• Chronic stress contributes to inflammation in the body, which worsens brain health, but meditation and mindfulness can help manage it.
• Addressing hearing loss through aids or interventions can reduce cognitive decline related to social isolation.

2. Small Routines, Big Benefits

Routines are vital for making brain-healthy habits stick. By anchoring new changes in morning and evening rituals, individuals can protect their brain health while maintaining a steady pace free of overwhelm.

Morning routines might include simple yet impactful choices like upgrading coffee with healthy fats or going for a quiet walk in nature. Evening routines may focus on relaxing rituals, like a warm bath or reading, alongside good sleep hygiene habits. These moments act as "bookends" for the day, ensuring consistency in self-care.

Additionally, employing tools such as journaling progress, planning activities to meet both physical and social needs, and crafting weekly schedules can be helpful. Even small routines, when embraced regularly, can add up to meaningful physical and mental health improvements.

Examples

• Meditating for 10 minutes in the morning can help set a calm and focused tone for the day.
• An evening practice of reading or relaxing music supports better sleep by minimizing screen exposure.
• Walking in the park with a friend combines physical activity and social connection, both beneficial for brain health.

3. Exercise Is Brain Food

Physical activity is not only good for the body but also one of the best tools to protect the brain. Regular movement increases blood flow, delivering oxygen and nutrients while removing waste, and stimulates the hippocampus, essential for memory and learning.

Exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a molecule that supports the growth of new neurons and connections in the brain. It has wide-ranging effects on mood, energy, and genetic expression, enhancing overall brain health.

Incorporating a balanced exercise routine, including aerobic activities, strength training, and dual-tasking exercises—like walking while solving math problems—offers the greatest cognitive benefits. Different types of movement address various needs for a more robust impact.

Examples

• Brisk walking for 30 minutes five times a week boosts cardiovascular health and brain function.
• Lifting weights or doing resistance bands twice weekly supports stronger bones and sharper thinking.
• Dancing combines physical activity and cognitive exercise, fostering both memory and coordination.

4. Change Your Fuel: The Ketogenic Diet

Diet profoundly impacts cognitive health, and the ketogenic diet—a high-fat, low-carb approach—is shown to improve brain function. By switching from glucose to ketones as the brain's energy source, people may experience better clarity, memory, and reduced inflammation.

The ketogenic diet can stabilize mood and energy levels while also providing the brain with its preferred fuel. Patients like Dean, highlighted by Sandison, have regained cognitive abilities such as remembering loved ones’ names after adopting this diet.

For long-term sustainability, Sandison suggests cycling in and out of ketosis after an initial strict adherence period of three to six months. This dietary shift requires commitment but can yield transformative results for brain health.

Examples

• Eating avocados, nuts, and olive oil supports the healthier fat needs of a ketogenic diet.
• Some individuals observe remarkable improvements in memory and energy within weeks of starting keto.
• Avoiding sugary snacks and starches helps reduce brain-related inflammation.

5. Creating a Healing Environment

A healthy home environment is essential for preserving cognitive function. Avoiding harmful toxins, improving air and water quality, and making spaces more rejuvenating collectively enhance mental clarity.

For instance, bedrooms should be optimized for sleep with dim lighting, cool temperatures, and organic bedding. The kitchen may require swaps like using glass containers instead of plastic and avoiding non-stick cookware to minimize chemical exposure.

Outdoor spaces that invite nature's calming influence—like a garden with bird feeders—can help soothe nerves and reduce mental fatigue. Small environmental shifts build a foundation for better overall brain and body health.

Examples

• Using water filters eliminates contaminants that support cognitive wellness.
• Eliminating mold in homes prevents harmful mycotoxins from negatively impacting brain health.
• Decluttering living spaces reduces unnecessary stress and cognitive overload.

6. Social Connections Matter

Isolation can diminish cognitive functioning over time, which emphasizes the importance of building meaningful relationships. Social interaction stimulates mental engagement, reduces stress, and supports emotional well-being.

Participating in group activities that involve problem-solving or creativity—like book clubs, game nights, or art classes—provides both engagement and connection. Caregivers, too, benefit emotionally and mentally when they reach out for support and share tasks.

Simple efforts like scheduling weekly visits with loved ones or phone calls to distant family members can make a significant difference in an individual’s overall mental health.

Examples

• Attending a music class provides creative stimulation and builds friendships.
• Volunteering regularly offers purpose and connection, both vital to brain health.
• A caregiver engaging family members for assistance reduces stress and improves caregiving quality.

7. Stress Reduction: A Brain Savior

Ongoing, chronic stress damages the brain through inflammation and hormonal imbalances. Practices like mindfulness, yoga, or spending time with pets have been shown to lower stress hormones.

Taking 10 to 15 minutes daily for meditation or breathwork can help calm an overstimulated mind. Relaxation improves decision-making, memory, and mood, which are essential components of brain health.

Caregivers benefit from stress management practices, too, as they often face exhausting demands. By using relaxation tools consistently, they can safeguard their own brains while effectively supporting loved ones.

Examples

• Deep breathing techniques soothe the nervous system almost immediately during intense moments.
• Playful activities with pets elevate mood and lower cortisol levels.
• Gentle yoga encourages physical relaxation and mental centering.

8. Optimizing Sleep for Brain Recovery

Quality sleep offers vital restoration for the brain. During deep sleep, waste products, including amyloid-beta, are cleared from the brain, lowering Alzheimer’s risk.

Good sleep hygiene starts with a consistent bedtime rhythm, dimming lights, and removing distractions like screens before bed. Prioritizing sleep can result in profound benefits, from improved memory retention to better mood regulation.

Poor sleep is also a red flag for conditions like insomnia or sleep apnea, which caregivers should monitor for themselves and others in their care.

Examples

• Sleeping six to eight hours each night protects cognitive functions.
• Using blackout curtains helps maintain darkness, promoting better-quality rest.
• Treating sleep apnea reduces cognitive damage caused by interrupted breathing.

9. Taking the First Step

The most important lesson Sandison emphasizes is that it’s never too late to start. Brain health responds to even small shifts in behavior, so aiming for regular improvement, rather than perfection, is key.

Each individual should craft a plan that feels achievable yet meaningful in addressing nutrition, activity, relaxation, and sleep. A brain-healthy lifestyle is both an attainable and invaluable investment for one’s future.

Patience and persistence, supported by community and professional advice, provide people with the tools to act against cognitive decline and embrace rejuvenation.

Examples

• Starting with a daily walk jumpstarts exercise benefits.
• Meal prepping enables simpler transitions to healthier eating habits.
• Seeking help from friends or professionals provides guidance and mental relief.

Takeaways

1. Initiate small but consistent habits, like daily walks or better sleep hygiene, to begin improving brain health.
2. Incorporate a high-fat, low-carb ketogenic diet for a period, as this specific dietary shift has shown profound improvements for cognition.
3. Assess and adjust your living environment to reduce toxins and promote relaxation, starting with the bedroom and kitchen.