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Conditions
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How To Prevent Neurodegenerative Diseases Naturally

December 15, 2022
Fact checked
Written by Karolina Zaremba, CNP
Medically reviewed by
Dr. Alex Keller, ND
  1. Wellness blog
  2. How To Prevent Neurodegenerative Diseases Natur...

According to the National Institutes of Health, Alzheimer’s disease is the most prevalent neurodegenerative disease, affecting an estimated 5.4 million individuals in the United States in 2016. (15) While the risk of developing a neurodegenerative condition increases with age, these diseases are not necessarily a normal part of healthy aging. (23)

Genetics are estimated to account for only about 25% of differences in the aging process between individuals. This suggests that environmental factors and lifestyle choices play a significant role in the aging process and patterns of neurodegeneration. (10)

Read on to learn more about the different types of neurodegenerative diseases and the strategies you can use to improve your neurological health.

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What are neurodegenerative diseases?

Neurodegenerative disease is an umbrella term for health conditions that involve the progressive decline of brain health and cognitive functions. These conditions have been characterized by impaired neurogenesis, the process by which neurons (nerve cells) are produced, resulting in a loss of neurons, as well as cognitive and motor disabilities. (18) Common neurodegenerative conditions are summarized below.

how to prevent neurodegenerative diseases
Preventing neurodegenerative diseases involves lifestyle factors such as physical activity, dietary supplements, and cognitive activity.

Dementia

Dementia is a group of medical conditions characterized by a deterioration of cognitive function. In individuals with dementia, abnormal brain changes result in altered behavior and a decline in thinking, memory, and the ability to perform regular tasks. Dementia is not considered a normal part of aging. Common forms of dementia include Alzheimer’s disease, vascular dementia, Lewy body dementia, and frontotemporal dementia. (23)

Alzheimer’s disease

Alzheimer’s disease (AD), the most common form of dementia, is characterized by a buildup of neurofibrillary tangles and Aβ deposits in the brain, as well as global cognitive decline. AD is subdivided into early-onset familial AD, which typically presents itself at ages younger than 65 years old, and late-onset AD, which makes up the majority of cases and typically presents at age 65 or older. A common genetic risk factor, the ε4 allele of the apolipoprotein E gene on chromosome 19q13 (APOE-ε4), is associated with late-onset AD. (2)

Lewy body dementia

Accounting for approximately 15% of cases, Lewy body dementia (LBD) is the second most common form of dementia in elderly individuals. LBD presents with a number of clinical symptoms, including visual hallucinations, progressive cognitive impairment, and parkinsonism, the group of symptoms present in Parkinson’s disease. (2) A prominent feature of LBD is the buildup of alpha-synuclein proteins, referred to as Lewy bodies, inside of nerve cells. (1)

Parkinson’s disease

Following dementia, Parkinson’s disease (PD) is the second most common adult-onset neurodegenerative condition, with an average onset between 50 and 60 years of age. PD is characterized by Lewy body deposits and a decrease in neurons that release the neurotransmitter dopamine. PD is a progressive movement disorder with three typical symptoms: tremors, rigidity, and bradykinesia (slowness of movement). (2)

Multiple sclerosis 

Multiple sclerosis (MS) is a progressive disease characterized by the degeneration of myelin, the protective layer or sheath covering nerve fibers. (12) Inflammation may contribute to the central nervous system damage seen in MS. (22) Individuals with MS experience a variety of symptoms, including sensory changes, weakness, visual changes, coordination problems, and spasticity. (8)

Common risk factors for neurodegenerative disease 

Neurodegenerative diseases share certain common causes and risk factors. For example, genetic mutations are present with Alzheimer’s disease (AD), Parkinson’s disease (PD), and in frontotemporal dementia (FTD) with parkinsonism. 

While aging and family history are unmodifiable risk factors for neurodegenerative conditions, (2) certain environmental and lifestyle factors may also contribute, including:

  • A Western-style diet high in fat and sugar (18) 
  • Oxidative stress and neuroinflammation (18) 
  • Nutrient deficiencies (e.g., folate, vitamin B12, vitamin D) (11)(16)(17) 
  • Physical inactivity (9)
  • Lack of cognitive stimulation (5)
  • Central adiposity (accumulation of fat around the abdominal area)(6)
foods-for-brain-health
A diet focused on healthy whole foods may help prevent neurodegenerative diseases.

Top 4 strategies for preventing neurodegenerative diseases

Lifestyle changes can be made at any age to help optimize cognitive function and prevent neurodegenerative conditions. Examples of lifestyle choices that can help to reduce the risk of neurodegenerative disease include regular physical activity, a healthy diet, intake of certain dietary supplements, adequate sleep, and engaging in cognitive activity.

1. Physical activity

Regular physical activity may have a protective effect against dementia and Parkinson’s disease. (21) A systematic review found that low-intensity physical activity, such as walking, was associated with a reduced risk of dementia and Alzheimer’s disease. In one of the included studies, a reduced incidence of dementia was seen in individuals who exercised for at least 15 minutes, three times per week. (20) 

2. Diet and supplementation

Including an abundance of whole foods in your diet can help optimize cognitive function and protect your nervous system. The following table summarizes some of the top neuroprotective nutrients, as well as their benefits and common dietary sources.

top dietary components for neurological health chart
The dietary components above may provide a neuroprotective effect. (6)(17)(18)(24)(25)

Read more about foods to support brain health on the Fullscript blog.

Additionally, several dietary supplements have been shown to prevent neurodegenerative conditions and cognitive decline, including:

  • Acetyl-L-carnitine (Alcar) (13) 
  • Cobalamin (vitamin B12) (14)
  • Curcumin (19)
  • Folate (vitamin B9) (6)
  • Omega-3 fatty acids (3)
  • Phosphatidylserine (7)
  • Vitamin D (11)

Read more about vitamins for brain health on the Fullscript blog. We suggest speaking with your integrative healthcare practitioner before taking new supplements.

3. Sleep

Changes to sleep patterns, commonly experienced by aging adults, may play a role in cognitive decline and the development of certain types of dementia. Sleep disturbances that may impact cognitive performance include sleep duration that is either too short or too long, and changes in sleep duration. (26) The Centers for Disease Control and Prevention (CDC) recommends that adults obtain seven hours or more of sleep per night. (4) Natural sleep aids may help to improve the quality or duration of sleep.

4. Cognitive activity 

Research suggests that cognitive training for executive functions may help support brain function and reduce the risk of neurodegenerative disease. A higher level of cognitive activity has been associated with a 50% reduction in the risk of developing dementia in the following four to five years, as well as a delay in the onset of symptoms in individuals who do develop dementia. Cognitive activity may include leisure activities (e.g., chess, crossword puzzles, using a computer, playing an instrument), advanced educational attainment, and cognitively stimulating careers. (5)

The bottom line

Neurodegenerative conditions, including dementia, Alzheimer’s disease, and Parkinson’s disease, are not necessarily a normal part of aging. Common lifestyle factors may be associated with an increased risk of these diseases, such as a Western-style diet and physical inactivity. You can reduce your risk of developing these conditions by incorporating some of the protective lifestyle habits outlined in this article. If you’re a patient, always speak to your healthcare practitioner before taking supplements or making significant changes to your diet or lifestyle.

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References
  1. Alzheimer Society Canada. (2018, August 24). Lewy body dementia. Retrieved from https://alzheimer.ca/en/Home/About-dementia/Dementias/Lewy-Body-Dementia.
  2. Bertram, L., & Tanzi, R. E. (2005). The genetic epidemiology of neurodegenerative disease. The Journal of Clinical Investigation, 115(6), 1449–1457.
  3. Bourre, J. M. (2004). Roles of unsaturated fatty acids (especially omega-3 fatty acids) in the brain at various ages and during ageing. The Journal of Nutrition, Health and Aging, 8(3), 163–74.
  4. Centers for Disease Control and Prevention. (2019, February 21). Do You Get Enough Sleep? | CDC. Retrieved from https://www.cdc.gov/chronicdisease/resources/infographic/sleep.htm. 
  5. Cheng S. T. (2016). Cognitive reserve and the prevention of dementia: The role of physical and cognitive activities. Current Psychiatry Reports, 18(9), 85. 
  6. Gillette-Guyonnet, S., Secher, M., & Vellas, B. (2013). Nutrition and neurodegeneration: Epidemiological evidence and challenges for future research. British Journal of Clinical Pharmacology, 75(3), 738–755. 
  7. Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition, 31(6), 781–786.
  8. Gossman, W., Ehsan, M., & Xixis, K. L. (2019). Multiple Sclerosis. In StatPearls . Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK499849/ 
  9. Hamer, M., & Chida, Y. (2008). Physical activity and risk of neurodegenerative disease: A systematic review of prospective evidence. Psychological Medicine, 39(1), 3–11.
  10. Hindle, J. V. (2010). Ageing, neurodegeneration and Parkinsons disease. Age and Ageing, 39(2), 156–161.
  11. Koduah, P., Paul, F., & Dörr, J. M. (2017). Vitamin D in the prevention, prediction and treatment of neurodegenerative and neuroinflammatory diseases. The EPMA Journal, 8(4), 313–325. 
  12. Maghzi, A.-H., Minagar, A., & Waubant, E. (2013). Neuroprotection in multiple sclerosis: A therapeutic approach. CNS Drugs, 27(10), 799–815.
  13. Montgomery, S. A., Thal, L., & Amrein, R. (2003). Meta-analysis of double blind randomized controlled clinical trials of acetyl-L-carnitine versus placebo in the treatment of mild cognitive impairment and mild Alzheimer’s disease. International Clinical Psychopharmacology, 18(2), 61–71.
  14. Moore, E., Mander, A., Ames, D., Carne, R., Sanders, K., & Watters, D. (2012). Cognitive impairment and vitamin B12: A review. International Psychogeriatrics, 24(4), 541–556.
  15. National Institute of Environmental Health Sciences. (2019, September 10). Neurodegenerative Diseases. Retrieved from https://www.niehs.nih.gov/research/supported/health/neurodegenerative/index.cfm. 
  16. National Institutes of Health. (2019, July 19). Office of Dietary Supplements – Folate. Retrieved from https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. 
  17. National Institutes of Health. (2019, July 9). Office of Dietary Supplements – Vitamin B12. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. 
  18. Poulose, S. M., Miller, M. G., Scott, T., & Shukitt-Hale, B. (2017). Nutritional factors affecting adult neurogenesis and cognitive function. Advances in Nutrition, 8(6), 804–811. 
  19. Pulido-Moran, M., Moreno-Fernandez, J., Ramirez-Tortosa, C., & Ramirez-Tortosa, M. (2016). Curcumin and health. Molecules, 21(3), 264. 
  20. Reiner, M., Niermann, C., Jekauc, D., & Woll, A. (2013). Long-term health benefits of physical activity–A systematic review of longitudinal studies. BMC Public Health, 13, 813. 
  21. Schulz, J. B., Deuschl, G. (2015). . Der Nervenarzt, 86(8), 954–9.
  22. Villoslada, P. (2016). Neuroprotective therapies for multiple sclerosis and other demyelinating diseases. Multiple Sclerosis and Demyelinating Disorders, 1(1). 
  23. World Health Organization. (2019, September 19). Dementia. Retrieved from https://www.who.int/news-room/fact-sheets/detail/dementia. 
  24. Ylilauri, M. P. T., Voutilainen, S., Lönnroos, E., Virtanen, H. E. K., Tuomainen, T. P., Salonen, J. T., & Virtanen, J. K. (2019). Associations of dietary choline intake with risk of incident dementia and with cognitive performance: The Kuopio ischaemic heart disease risk factor study. The American Journal of Clinical Nutrition, nqz148.
  25. United States Department of Agriculture. (2019). USDA National Nutrient Database. Retrieved from https://ndb.nal.usda.gov/ndb/. 
  26. Wennberg, A., Wu, M. N., Rosenberg, P. B., & Spira, A. P. (2017). Sleep disturbance, cognitive decline, and dementia: A review. Seminars in Neurology, 37(4), 395–406.
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Disclaimer

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.

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