INFLUENCING THE ONSET OF ALZHEIMERS DISEASE

Influencing the Onset of Alzheimers Disease:

Analyzing the Lifestyle Choices that Affect the Onset of Alzheimers

Cole A. Aydar

Global Studies and World Languages Academy

Tallwood High School

14 December 2016

ABSTRACT
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The five lifestyle factors of diet, alcohol consumption, smoking habits, amount of sleep, and

level of physical activity all affect the onset of Alzheimer's disease. A number of studies have

been conducted specifically on each of these five factors, mainly focusing on how they impact

the progression of the disease by either improving brain functions or hindering them. The

studies were analyzed in the paper and used to support main points throughout the discussion.

Despite the different results obtained from the studies conducted about the impact of diet on the

onset of Alzheimers, a majority of researchers agree that certain foods and natural compounds,

such as coconut oil, turmeric, and vitamin B12 have the ability to reduce the chances of

developing Alzheimer's when consumed. In the studies focused on the relationship between

alcohol and the onset of Alzheimers, researchers found that while drinking in excess can

significantly harm the brain, consuming alcohol in moderation can help prevent or at least delay

the onset of the disease. The consensus from scientists and researchers was that exposure to

tobacco smoke, including secondhand smoke, increases a persons chance of developing

Alzheimers, as seen in the studies focused on the impact of smoking on the onset of Alzheimer's

disease. The studies based on physical activity and the onset of Alzheimers disease found that

physical activity has the ability to improve brain functions, therefore decreasing the risk of

developing Alzheimers. The data obtained from these studies effectively supports the claim that

these five lifestyle factors have a significant impact of the onset of Alzheimers disease.

TABLE OF CONTENTS
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Abstract....2

Table of Contents......3

Limitations........4

Literature Review......5

Discussion.....8

The Impact of Diet on the Onset of Alzheimers..........8

The Impact of Alcohol Consumption on the Onset of Alzheimer's..........11

The Impact of Smoking Habits on the Onset of Alzheimers............13

The Impact of Sleep on the Onset of Alzheimers.............14

The Impact of Physical Activity on the Onset of Alzheimers.............16

Conclusion.....17

References......19

LIMITATIONS
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Studying which lifestyle choices affect the onset of Alzheimers is highly relevant

because of the large prevalence of Alzheimers, especially in the United States. Despite this

large group of people in the world who are affected by Alzheimers and other forms of dementia,

biases still remain throughout research conducted on this topic.

Narrowed Source Subject Matter. The research conducted in this paper will

primarily be from health studies related to Alzheimer's disease. This research is a response to the

overwhelming prevalence of Alzheimers throughout the world. Studies discussing how the five

factors of diet, sleep, alcohol use, smoking habits, and physical activity will be used in order to

complete the research. Therefore, studies that focus on any other outside factors not listed in the

five main factors will not be used in the research or in the paper. The majority of sources used to

study the impacts these five lifestyle factors come from studies made by reputable foundations or

scientists, such as the University of Maryland Medical Center and the Fisher Center for

Alzheimers Research Foundation.

Survey Biases and Inaccuracies. Since surveys are not the primary source of

research, the chance of a biased survey is extremely limited, especially since many of the sources

used in the research do not contain surveys themselves. The sources used seem to be well

written and accurate, while nothing in the studies used suggests that there are inaccuracies

present in the research conducted.

Time and Geographical Constraints. The prevalence of Alzheimer's is a relevant

issue in society and is not time sensitive since there is no known cure for the disease.

Alzheimers is also not constrained to geographical barriers since anyone, anywhere is

susceptible to contracting the disease. The scope of this topic is not limited to any specific area
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throughout the world and applies to more people than previously thought, since Alzheimers also

affects the family members of patients.

LITERATURE REVIEW

According to Ji in Research: Foods/Spices Slow, Perhaps Reverse Alzheimer's this

disease can be slowed by foods and natural compounds such as coconut oil, alpha lipoic acids,

and B-complex can also help prevent or reduce the risk of Alzheimers. Ji explains that a class of

compounds found within the spice turmeric, known as curcuminoids, enhance the amyloid-beta

uptake of macrophages within Alzheimers disease patients, while Amyloid-beta (Abeta) plaque

is found in unnaturally elevated levels in neurodegenerative disorders such as AD, and is

believed to contribute to the underlying disease process.

Pagan further states that a persons diet does indeed have an affect on the onset of Alzheimers

by dropping their risk of contracting the disease. Scientists have created a certain diet called the

MIND Diet, which consists of ten food groups deemed beneficial and five additional food groups

deemed harmful. The beneficial diet includes food groups such as poultry, fish, and nuts &

berries, while the harmful group includes red meat, fried food, and margarine. Pagan goes on to

list the benefits of following the MIND Diet as well as why the average person should follow the

diet even if they do not possess a family history of Alzheimers.

In Drinking and dementia. Alcohol in moderation reduces risk of dementia. Hanson

claims the relationship between drinking alcohol and dementia is an important one. Medical

research has shown moderate drinking can actually reduce the risk of developing Alzheimers.

The alcohol discussed includes beer, wine, or liquor. Hanson also asserts that abstaining from

alcohol and abusing alcohol both increase the risk of cognitive decline. The author also includes
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multiple studies done by medical professionals and scientists that help support the claim made in

the beginning of the article.

In Moderate Drinking Can Reduce Alzheimers Risk, Netzer also supports Hansons

claim by explaining how consuming alcohol in moderation decreases a persons risk of

developing Alzheimers. The author states moderate drinkers were 23 percent less likely to

develop Alzheimers disease or signs of serious memory problems than nondrinkers. Wine

seemed to have more benefits than other alcoholic drinks in some reports, though many of the

studies did not distinguish the types of alcohol ingested. Netzer uses this data to support his

argument about how alcohol can in fact be beneficial to your health.

Tyas explains how smoking affects the onset of Alzheimers in Developing Alzheimer's

Disease. The author lists the risks associated with smoking, especially those resulting from the

drug nicotine in cigarettes and how they can impact the onset of dementia. Tyas includes that in

one of the data sets, the risk of AD was significantly increased in drinkers. Study participants

who smoked as well as drank, however, had a lower risk than those who only drank. This could

be caused by the nicotine present in cigarettes, which reverses some of the effects alcohol has on

the cognition in the brain.

In Mercolas Smoking Is a Major Factor in Alzheimer's Disease he states those who

have a past history of smoking but do not currently smoke, the risk is less predictable, which

suggests that quitting smoking later in life is beneficial and may reduce ones dementia risk.

Mercola also clarifies that the risk of contracting Alzheimers disease early due to secondhand

smoke is just as high. The author includes six studies that all suggest exposure to secondhand

smoke increases your risk for Alzheimer's disease and other types of dementia. The risk appears

to be related to the frequency and duration of exposure.

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According to Netzer in Poor Sleep May Be Linked to Alzheimers Disease several new

studies suggest lack of sleep or waking up several times during the night may be bad for the

brain and may increase the risk of Alzheimers disease. He also includes another study done by

the Bloomberg School of Public Health, which suggests getting less sleep or sleeping poorly is

tied to an increase in brain levels of beta-amyloid, a toxic protein that builds up and forms

plaques in the brains of those with Alzheimers. The researchers found that those who said they

got the least sleep, under five hours a night, or who slept fitfully had higher levels of beta-

amyloid in the brain than those who slept over seven hours a night.

Gwinn also supports the previous view in which the onset of Alzheimers is affected by

sleep by including a study where the researchers discovered that a waste-draining system they

call the glymphatic system is ten times more active during sleep than while awake. This

nocturnal cleaning system removes proteins called amyloid-beta, which accumulate into the

plaques that contribute to Alzheimers and dementia. Gwinn goes on to talk about how at least

eight hours of sleep per night is enormously beneficial to physical as well as mental health.

In Physical activity and Alzheimers-related hippocampal atrophy Nia discusses how

physical activity may help prevent atrophy of the hippocampus, a brain region important for

learning and memory that often shrinks in the brains of people with Alzheimers disease. At the

study end, researchers found the size of the hippocampus decreased by 3 percent in the group

with high genetic risk and low physical activity. Hippocampal size remained stable in the group

with low genetic risk and in participants with high genetic risk/high physical activity.

Scarmeas et al discuss the association between physical activity and Alzheimers

disease in Physical Activity, Diet, and Risk of Alzheimer Disease. Previous studies have

shown physical activity has the capacity to slow down or prevent the mental decline associated
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with Alzheimers. However, in their newer studies regarding Alzheimer disease or dementia, the

relationship is less clear, with many studies reporting exercise being associated with lower rates

of cognitive decline or dementia.

DISCUSSION

The lifestyle factors of diet, alcohol consumption, smoking habits, amount of sleep, and level of

physical activity all affect the onset of Alzheimers disease and have a significant impact on

whether or not a person is at risk for the disease and when the disease will most likely start to

influence the person. These lifestyle choices can effectively slow or quicken the onset of

Alzheimers disease by affecting the bodys ability to maintain healthy bodily functions without

damaging the brain or any of its functions. This discussion will include information about each

one of these factors and how they specifically affect the onset of Alzheimers and other

dementia-related diseases.

The Impact of Diet on the Onset of Alzheimers. A large amount of research has

been rendered in the last twenty years based solely on the fact that the cure for Alzheimers does

not exist as of now. Since the cure does not exist, scientists and researchers have turned to

studying the factors that may impact the onset of Alzheimer's. Diets have been mostly

concentrated since it plays such a large role in the everyday life of the average person. The main

research conducted in this area includes diets created by researchers and scientists intended

specifically to prevent the onset of Alzheimers and individual foods or natural compounds that

alone can slow or quicken the onset of the disease.

Dr. Martha Clare Morris, a nutritional epidemiologist at Rush University, and her

colleagues have created a diet intended to reduce the chance of developing dementia-related

diseases such as Alzheimers. This diet, nicknamed the MIND diet, has lowered the risk of
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Alzheimers disease by 53% with people who vigorously followed the diet, while those who

moderately adhered to the diet saw a lowered risk of 35% (Di Fiore, 2016). The diet consists of

ten food groups deemed healthy for the brain. The ten food groups mentioned consist of leafy

green vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, other vegetables, and

wine (Pagan, 2016). The MIND diet also lists five unhealthy groups, which people should stay

away from. These include red meats, butter and margarine, cheese, pastries and sweets, and fried

or fast foods. Dieters are told to limit eating these designated unhealthy foods in order to have a

greater chance at avoiding the onset of Alzheimers disease (Di Fiore, 2016). A large amount of

studies have also been conducted on specific foods within these diets created by scientists.

A study published in the Journal of Alzheimers Disease found that a group of

natural compounds, found within the spice known as turmeric, called curcuminiods increase

amyloid-beta uptake of macrophages in Alzheimers patients. Amyloid-beta plaque is found in

unnaturally high levels in patients diagnosed with Alzheimers and many scientists believe it to

contribute to the progression of the disease, while macrophages are the white blood cells that

appear when there is an infection or disease. The macrophages in the brain rush to attempt to

clear the amyloid-beta plaque that builds up in brain diseases such as Alzheimers. Another

study later published in the same journal found that vitamin D3 increased the ability of

curcuminoids to clear the amyloid-beta plaque (Ji, 2016).

Natural compounds found in different foods sources have also been shown to benefit long

term brain health. These compounds include Vitamin E, antioxidants found in fruit, and coconut

oil. Vitamin E is found in nuts and seeds, such as almonds, hazelnuts, pistachios, sunflower

seeds, and pecans. This vitamin does not need to be consumed in mass quantities to produce

benefits such as its ability to protect the brain. Colorful fruits like grapes and blueberries are
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high in antioxidants, which studies show help improve learning and ability to recall. Antioxidants

are critical in fighting harmful cells that could potentially hurt the brain (Physicians Committee,

2016). A study conducted by the journal Neurobiology in Aging found that patients, who

were orally given a dose of coconut oil, showed dramatically increase levels of cognitive

performance only ninety minutes after the dose was administered. Researchers believe that this

effect was caused by the coconut oils brain-metabolism enhancing effects (Ji, 2016).

Scientists and researchers have also identified certain foods or natural compound that can

be harmful to a persons brain health, such as saturated fats and trans fats. Saturated fats and

trans fats are some of the biggest threats to brain health. These fats have been found to stimulate

the production of plaques within the brain. Excess metals in the brain, such as iron, and copper

can also build up and contribute to Alzheimers disease in the same way amyloid-beta plaque

does. Too much copper has been found to impair cognition in the brain, while an excess amount

of iron stimulates the production of damaging cells (Physicians Committee, 2016). Scientists

and researchers recommend people stay away from these types of food in order to prevent or at

least delay the onset of Alzheimers disease.

The Impact of Alcohol Consumption on the Onset of Alzheimers. Consumption

of alcohol has been found to be both beneficial and harmful for mental health based on amount

consumed and the frequency of consumption. Some research has focused on how alcohol affects

the brain itself as well as Alzheimer's disease. Alcohol consumption is a highly relevant lifestyle

factor mainly because of the widespread use of the substance. Alcohol is becoming increasingly

present in society, especially in the youth population, which happens to be the critical timeframe

where the brain is still developing and can be negatively affected by its consumption.
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A study conducted by Loyola University Chicagos Stritch School of Medicine found that

people who drank moderately were 23 percent less likely to develop Alzheimers later in life.

Moderate alcohol consumption is typically defined as no more than one drink a day for women

and one to two drinks for men. However, wine seemed to carry more benefits than other

alcoholic drinks in some reports, though many of the studies did not distinguish the types of

alcohol ingested (Netzer, 2016). Another study from the University of Reading found that

drinking three glasses of champagne per week can protect your brain from dementia and prevent

memory loss. The study found that compounds in the champagne improved spatial memory,

which records information about the environment and then stores the information for future

needs. Researchers attribute the benefits of champagne to phenolic compounds found in the two

red grape types used to make the alcohol (Sauer, 2015). This study on the effects of champagne

seems to support another study, cited earlier in the paper, that concluded that antioxidants found

in fruits can help memory functions and recall ability (Physicians Committee, 2016).

However, experts say that people should not take up drinking in order to prevent

Alzheimers since the effects can be overshadowed by drinking too much, which can easily be

done if the person is a nondrinker (Netzer, 2015). Doctors also strongly recommend that people

do not exceed more than two to three drinks a week because only a small amount of alcohol is

needed for the benefits to appear and it is easy to drink more than the amount suggested by

scientists (Sauer, 2015). One study presented at the Alzheimer's Association International

Conference involved a group of women 65 or older who started out as non-drinkers, mild

drinkers, or moderate drinkers. After 20 years, they were evaluated for memory problems and

dementia. The women who went from non-drinking to any level of drinking increased their

chances of developing memory or dementia problems by 200 percent. Also, the women who
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were moderate drinkers at the start and stayed that way throughout the study did not have a lower

risk of developing problems than the ones who didn't drink at all (Grossberg, 2012).

Long-term alcoholism has been found to also shrink the brain and lead to dementia. For

example, some of the heaviest drinkers develop a form of brain damage called Wernicke

-Korsakoff syndrome, which leaves patients with severe loss of short-term memory. They can

remember events that happened before the syndrome kicked in, but they often forget new

information within a few seconds. Besides memory loss, alcoholism can also interfere with

neurotransmitters, which send chemical messages between brain cells and play a critical role in

shaping the bodys daily functions (Ford, 2016). Another study from the Alzheimers

Association concentrated specifically on binge drinking, which is considered having four or

more drinks at one sitting. Patients were evaluated in 2002 and followed for eight years. The

study found that people who had only one binge-drinking episode per month were 62 percent

more likely to show memory problems than those who didn't binge drink. Those who had two or

more binge-drinking episodes were 147 percent more likely to have these problems than the non-

bingers (Grossberg, 2012), thus concluding that those who binge drink more than twice a month

have an increased rate nearly double the group who only participating in binge drinking once a

month or less. Despite the different results found in these studies, many scientists and

researchers have concluded that a moderate amount of alcohol can in fact be beneficial for brain

health, while an excess amount of alcohol can be detrimental to the brain.

The Impact of Smoking on the Onset of Alzheimer's. Although the amount of adults

and teens who smoke has slowly declined over time, smoking is still largely present across the

world today. A majority of researchers now believe smoking cigarettes, even second-hand

smoke, has the ability to increase a persons risk of developing Alzheimer's disease. The
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research included in this section focuses on the impact of smoking cigarettes and how it

specifically puts smokers at risk for developing Alzheimers later in life, especially those who

smoke more frequently.

In 2014, the World Health Organization published a report entitled "Tobacco Use &

Dementia," which was based on a comprehensive scientific review of tobacco use, exposure to

secondhand smoke, and incidence rates for all types of dementia, including Alzheimer's.

The report found that smokers have a 45 percent higher risk of developing a dementia-

related disease than non-smokers, and that nearly 14 percent of all Alzheimer's cases worldwide

may potentially be attributed to smoking (Mercola, 2014). The University of California at San

Francisco conducted a study on the relationship between smoking and Alzheimer's and found

that the average risk of a smoker developing Alzheimer's, based on studies on average smokers

(less than one pack of cigarettes a day), was estimated to be 1.72, meaning that smoking nearly

doubled the risk of developing Alzheimers disease (Cataldo, 2010). Another World Health

Organization report cites six studies that all suggest exposure to secondhand smoke increases

your risk for Alzheimer's disease and other types of dementia (Mercola, 2014).

The risk of developing Alzheimer's appears to be "dose-dependent," related to the

frequency and duration of exposure, which suggests cigarette smoke is not equally harmful to

smokers and those around them, but it can still heavily impact those around them in terms of

being at risk for Alzheimers. Although smoking has long been known to increase the risk of

cancer and heart disease, researchers in Finland say theyve found strong reason to believe that

smoking more than two packs of cigarettes daily from age 50 to 60 increases risk of dementia

later in life. Researchers say that people who smoked more than two packs of cigarettes a day in

middle age had an elevated risk of dementia overall, compared with people who did not smoke at
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all (Hendrick, 2010). Without a doubt, smoking has a large impact on the onset of Alzheimers.

Not only do smokers put themselves at risk, they put those around them at risk simply because of

the second-hand smoke those around them ingest.

The Impact of Sleep on the Onset of Alzheimers. As the use of technology becomes

increasingly larger in society, the average amount of sleep a person receives each night has

slowly decreased. Therefore, sleep is an important lifestyle factor to concentrate on, mainly

because of the fact that it plays a large role in the life of the average human. Lack of sleep has

been tied to depression stress, and even weight gain. Past research about the relationship

between sleep and Alzheimer's disease has mainly focused on how poor sleep can increase your

risk for Alzheimers and how a healthy amount of sleep can decrease your risk of developing the

disease.

According to researchers at the Johns Hopkins Bloomberg School of Public Health,

getting less sleep or not sleeping well is tied to an increase in levels of amyloid-beta plaque,

which is a toxic protein that builds up in the brain of Alzheimer's patients. Additional research

suggests that poor sleep is linked to the early onset of Alzheimers because it does not give the

body a chance to clear toxic molecules from the brain (Netzer, 2016). Scientists at UC

Berkeleys Sleep and Neuroimaging Lab have also found that amyloid-beta plaque concentrates

in higher levels in the brains of people who suffer from consistently poor sleep. As deposits of

amyloid-beta plaque grow, the protein further hinders ones ability to sleep, which can lead to the

progression of Alzheimers (Wolfe, 2015).

The study from UC Berkeley supports the conclusion made by the researchers at the

Johns Hopkins Bloomberg School of Public Health in saying that an increase of amyloid-beta

plaque in the brain can be caused from lack of sleep or poor sleep patterns. The study by UC
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Berkeleys Sleep and Neuroimaging Lab also revealed that individuals with the highest

concentration of amyloid-beta plaque in their brains experienced the worst sleep during the study

and performed poorly on a word pairing test (Wolfe, 2015). This indicated that amyloid-beta

plaque has a direct impact on memory by ruining the sleep required for building memories.

With the growing evidence that lack of sleep can quicken the progression of Alzheimer's,

scientists have turned to studies focused on the brain benefits of a health amount of sleep.

Besides increasing alertness, sleep is a way for the brain to store new information into long-term

memory. During REM sleep, the brain replenishes neurotransmitters that organize neural

networks essential for remembering, learning, performance and problem solving (Greer, 2004).

A new study led by Dr. Maiken Nedergaard discovered a waste draining system they

named the glymphatic system, which is ten times more active during sleep. This cleaning system

removes amyloid-beta proteins from the brain. Nedergaard and her colleagues found that

cerebrospinal fluid flows between the spaces between neurons and flushes the amyloid-beta

plaque and other neural waste into the circulatory system (Gwinn, 2016). Despite the varying

results of the studies conducted on the relationship between sleep and Alzheimer's, researchers

and scientists seem to agree that an average amount of sleep, 7 to 8 hours a night for adults, is

extremely beneficial to the brain and its long term health.

The Impact of Physical Activity on the Onset of Alzheimers. An immense

amount of research exists about how physical activity affects the onset and the progression of

Alzheimers disease. This research focuses on the benefits on the brain from a healthy amount of

physical activity. The lifestyle factor of physical activity is extremely relevant, mainly because of

the fact that the rate of obesity across the world has slowly been increasing.
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According to scientists from the National Institute of Aging, physical activity may help

prevent atrophy of the hippocampus, a brain region important for learning and memory that often

shrinks in the brains of people with Alzheimers disease. Atrophy occurs when cells begin to

waste away and die, sometimes at alarming rates in Alzheimers patients. A recent study that

looked at the rate of atrophy over 18 months in cognitively normal older adults suggests that

physical activity may help prevent or at least delay the onset of Alzheimers (NIH, 2014). A

2001 study showed that high levels of physical activity were associated with a 42% decrease in

the risk of cognitive problems in the future, suggesting that increased physical activity can

benefit brain health. Similarly, high levels of physical activity were associated with a 50%

reduction in Alzheimers risk (Wlassoff, 2014).

Physical activity has the ability to keep blood flowing and boost oxygen consumption,

both of which help to improve your brain function. Exercise also makes the brain work more

efficiently, which helps to preserve the brain function that is left. A recent study published in the

Journal of the International Neuropsychological Society concluded that exercise can

build up a part of your brain that deteriorates with the progression of Alzheimer's disease (Wolk,

2015). With these findings, the claim that physical activity has a significant impact on the onset

of Alzheimer's is effectively supported.

CONCLUSION

The onset of Alzheimers disease has been shown to be impacted by the lifestyle factors

of diet, alcohol consumption, smoking habits, amount of sleep, and level of physical activity.

Addressing the ways to delay or prevent the onset of Alzheimers is extremely relevant in the

world today based on the fact that there is no known cure along with the overwhelming amount

of people affected by this disease. Some scientists and researchers propose that the onset of
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Alzheimers is strictly based on genetics, as opposed to everyday lifestyle choices that people

make. However, the numerous studies above, conducted by reputable sources, directly contradict

the theory that Alzheimers is predispositioned solely by genetics. The included studies directly

support the presented argument that these five lifestyle factors have a significant impact on the

progression of Alzheimers disease.

More research is needed further along in the future in order to gain more knowledge the

disease, as the general public lacks a substantial amount of knowledge on the subject of

Alzheimers. Paired with the fact that no known cure exists, the vastly increasing risk of a

person developing Alzheimers is something to be frightened by. As for now, adhering to the

advice of physicians and professional researchers is a persons best hope for decreasing their risk

for Alzheimer's disease.

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