6 ways to slow Alzheimer’s

For most people, an Alzheimer’s diagnosis would be devastating. But Dr Daniel Gibbs is not most people – he’s a neurologist who not only has specialist understanding of the condition, but also happens to have early-stage Alzheimer’s himself. While he admits he’s “disappointed” to have the disease, Gibbs says he’s also “fascinated” by it – and considers himself lucky. He took a DNA test 10 years ago, to trace his ancestry, before he developed any cognitive symptoms . Discovering genetic links to Alzheimer’s gave him the chance to tackle it very early on. “It’s easy to say I’m unlucky to have Alzheimer’s,” says Gibbs. “But in truth, I’m lucky to have found what I found, when I found it.” As a result, the American neurologist, now 69, has devoted his life to researching the disease and what can be done to slow its progress. His new book - A Tattoo On My Brain: A Neurologist’s Personal Battle Against Alzheimer’s Disease reveals the lifestyle choices Gibbs, and many in the dementia community, believe can help slow the progress of Alzheimer’s, particularly in its early stages. And by early, he means before there are even any symptoms (there can be changes in a brain with Alzheimer’s up to 20 years before there are any cognitive signs). He says he’s “still doing well” but Gibbs started getting cognitive symptoms around nine years ago, when he began having problems remembering the names of colleagues, and retired soon after. He now has increasing short-term memory problems, often can’t recall what he did an hour ago, and needs to write down all his plans and keep a meticulous calendar. Still, he insists: “Most people would have no idea I have Alzheimer’s.” Gibbs believes the lifestyle changes he’s made post- diagnosis have helped slow the progression of the disease, and says that the following measures may also reduce the risk of getting Alzheimer’s in the first place.

1. EXERCISE

There’s overwhelming evidence that regular aerobic exercise reduces the risk of Alzheimer’s and slows the progression of the disease in the early stages by as much as 50%, Gibbs says. The evidence for a beneficial effect of exercise is robust except in the late stage of the disease, when it may be too late to intervene.

2. EAT A PLANT-BASED DIET

A plant-based, Mediterranean-style diet appears to reduce the risk of getting Alzheimer’s. The MIND diet (Mediterranean intervention for neurodegenerative delay) emphasises adding green vegetables, berries, nuts and other foods rich in flavanols.

3. MENTAL STIMULATION

While games and puzzles may be helpful, it’s particularly important to challenge the brain with new learning, to develop new neuronal pathways and synapses. Examples include reading, learning to play a new musical piece, or studying a new language.

4. SOCIAL ENGAGEMENT

Unfortunately, apathy is often a part of the disease, but there’s evidence that those who remain socially active have slower progression.

5. GETTING ADEQUATE SLEEP

Emerging research shows that there seems to be a cleansing of the brain of toxins, including beta-amyloid (a protein which forms sticky plaques in the brains of people with Alzheimer’s), during sleep. Also, sleep disorders including sleep apnoea are common in patients with Alzheimer’s and should be treated if present.

6. DIABETES AND HIGH BLOOD PRESSURE TREATMENT

Both these disorders can aggravate Alzheimer’s pathology in the brain as well as lead to vascular dementia, a condition that often coexists with Alzheimer’s. Detecting these issues early and ensuring they’re wellmanaged is also important.

■ A Tattoo On My Brain: A Neurologist’s Personal Battle Against Alzheimer’s Disease by Daniel Gibbs with Teresa H. Barker is published by Cambridge University Press on May 6, priced £18.99.