Philip J. Goscienski, M.D.
May 2011
There's a difference between Alzheimer's disease and dementia. Alzheimer's disease is often familial and thus it may be unavoidable for some of us. Vascular dementia is almost always lifestyle-related. It occurs when the smaller vessels of the brain gradually become narrower, distorted and unable to properly supply brain cells with nutrients.
Vascular dementia is not an inevitable result of aging. As we noted in a November, 2010 column, obese persons have a much higher risk of dementia. That should be a major motivator for staying thin but most people are just not aware of it. It's pretty clear from studies in Okinawa and elsewhere that slender centenarians (that's almost a redundancy because there are very few obese centenarians) often have excellent memories as well as very good social and cognitive skills. They can usually name their great-grandchildren and are able to zip through crossword puzzles and Sudoku games.
Today's sharp-witted centenarians started life prior to World War One when there were no cars or labor-saving devices and TV was a Jules Verne fantasy. Well into their adult years their moderately intense physical activity kept blood vessels supple, minimized fat accumulation and actually formed new brain cells.
Regular physical activity is only part of the picture. Diet is a significant factor in avoiding dementia. High salt intake contributes to high blood pressure that damages blood vessels in all parts of the body, including the brain. Trans fats made from modified vegetable oils can directly cause injury to the sensitive cells that line blood vessels.
We can emulate those bright, long-lived Okinawans if we adopt some of their habits. They avoid obesity by not eating to the point of fullness. Much of their diet consists of a wide variety of vegetables, they eat meat only occasionally and they prefer whole-grain over refined flour.
Largely as a result of a high intake of refined sugar and flour approximately one-third of Americans over the age of 60 have type 2 diabetes or prediabetes. The elevated levels of blood sugar eventually lead to distortion of blood vessels, especially those that nourish the brain. It's no surprise that diabetics have a high risk of stroke and vascular dementia.
A consistent finding in population groups around the world is that social interaction is an important element in maintaining normal brain function into old age. Strong family ties and close friendships are, literally, brain preservatives.
Philip J. Goscienski, M.D. is the author of Health Secrets of the Stone Age, Better Life Publishers 2005. Contact him at drphil@stoneagedoc.com.