10 Things to Do Now to Reduce Your Alzheimer’s Risk Later in Life
A diagnosis of Alzheimer’s – or of another form of dementia – is a scary thing for a person and his or her family. It is literally lifechanging. We went through the rollercoaster of emotions when my dad, Jim, was diagnosed around 2008. (Read “Jim’s Story,” HERE.)
Much of this website is devoted to things that caretakers can do to better safeguard the home environment.[1] But you don’t want to neglect those things that you yourself can do to minimize the risk of developing Alzheimer’s in the first place. This will include basic tips like these: Get regular exercise; Drink purified water; Reduce your alcohol intake; Make sure you get your nutrients; Sit less; Turn off the TV; Boost your brain activity; Improve your memory; Supplement with herbs and spices; and Get adequate amounts of sleep.
Caveats
Despite researchers’ best efforts, Alzheimer’s Disease remains largely a mystery in many ways. This means that there are no agreed upon – let alone “guaranteed” – ways of avoiding or treating Alzheimer’s. And, presently, there is no cure. This means that, relatedly, there can be no definitive list of “things you can do” to avoid Alzheimer’s.
But this last fact by no means rules out the idea that, based upon our current state of knowledge, some lifestyles changes seem to hold out the promise of improving our odds. (It also gives me an incentive to try to stack the deck in my favor, health-wise. After all, I don’t want any disease; but I especially don’t want a disease about which little is known.) So, even though I am not a doctor and none of what is written in this post constitutes medical advice (for which, see your local healthcare professional), what is included is a bit of what I have done for myself. Even though these suggestions are speculative, there are some indications in the relevant literature that a few of these tips might be effective. Do what you will with the information; employ suggestions at your own risk.
Top Ten List
1. Exercise More
Regular exercise is routinely touted as valuable for health. Even if it’s not quite the fabled panacea, there is no denying the litany of positive benefits associated with it.
For example, exercise strengthens and tones muscles. It can therefore help you to feel – and look – better. This, in turn, can decrease your risk of certain illnesses (e.g., diabetes and heart disease).
But, getting into an exercise routine can also improve the health and vitality of your brain.
One doctor, Jonathan Graff-Radford, writing for the celebrated Mayo Clinic, explains: “Physical activity seems to help your brain not only by keeping the blood flowing but also by increasing chemicals that protect the brain.”[2]
An article published on the website of the prestigious Harvard Medical School stated that: “Regular exercise changes the brain in ways to improve memory and thinking skills…”.[3] This is partly because exercise has anti-inflammatory effects on various parts of the body and it also helps ensure that body internal body chemistry (including insulin and “growth factors”) are optimal.”[4]
Scientific American even published a tantalizing article that claimed exercise might be able to “clean up” the “hostile environments in the brains of Alzheimer’s mice, allowing new nerve cells …to enable cognitive improvements, such as [for] learning and memory.”[5]
Whether you bike, dance, walk, or weight lift, getting at least some exercise every day is repeatedly emphasized as a boon to your overall health.
2. Drink Filtered Water
Do you have any idea how much crud can potentially be in your tap water? Municipal water supplies are contaminated with many chemicals and other substances. These range from herbicides, pesticides and industrial byproducts, to metals like aluminum, lead, and mercury. There are even detectable levels of various microorganisms, pharmaceuticals, and other toxins – in the water that comes out of your faucet!
Numerous of these compounds have been linked to cancer, inflammation, and an assortment of other health problems. For much more detail on these, and related, water-contamination issues, see HERE.
While a definite causal mechanism for Alzheimer’s Disease still has not been pinned down, the condition is often characterized by brain degeneration, inflammation, and toxicity.
Could all the crap floating around in America’s water supplies be at least a contributing cause?
The fact that this seems to be a live possibility leads me to one practical conclusion: To raise the probability that I will escape my dad’s fate, I want to drink the cleanest water available. And my research (which again, is summarized HERE) leads me to think that this means I need to filter my own water.
So, get yourself a good quality filter. Keep it serviced. And stop imbibing chemical-laced tap water!
For my specific filter-related product recommendations, click HERE.
3. Reduce Alcohol Consumption
I’ll admit: This is a tough one for me. I do love a good whiskey. (Sometimes, I’ll even love a bad one.)
Alcohol, especially red wine, is associated with various health improvements. For example, it is reputed to reduce the risk of stroke and to improve general health.
On the other hand, some argue that the component bringing the actual benefits (resveratrol) may be better consumed through other sources, because of the potential dangers of alcohol.
For instance, alcohol can have adverse effects on many of the body’s parts, including the circulatory system and heart (from raising blood pressure to causing irregular heart rhythms) as well as the liver (including cirrhosis, “fatty” liver, and inflammation).
But, most pertinently, alcohol has links to brain problems, including – you guessed it – Alzheimer’s and other forms of dementia.
For a more in-depth discussion of the pros and cons of drinking alcohol, as well as for more related information, see my article, HERE.
Like so many other things in life (not to mention on the present list), perhaps the best advice is this: moderation. “Moderation,” of course, has to do with the avoidance of extremes – that of deficiency on the one hand and overindulgence on the other.[6]
4. Get Your Nutrients
Some observers suggest that Alzheimer’s Disease comes in different varieties. (For more on this intriguing idea, see HERE.)
Relevantly, one of the sub-varieties (“Type 2,” in the idiom of Dr. Dale Bredesen) is believed to be precipitated by nutrient deficiencies of one sort or other.
The basic notion is that our cognitive faculties – things like our abilities to remember and to think – depend on hormonal, nutritional, or other “trophic” support.
In my research, some vitamin deficiencies are possibly important to note.
Vitamin B12. For one thing, there is a bit of literature on the subject of B12 deficiency. B12, also known as cobalamin, plays an essential role ensuring the body’s health at a cellular level. B12 is especially important for blood cells as well as nerve cells. There is some dispute over whether a lack of B12 causes Alzheimer’s per se[7] or whether B12 deficiency is simply Alzheimer’s-like.[8] Honestly though, it’s good advice to keep up your levels of B12 regardless of which is the case.[9]
Vitamin D. Another notable entrant on this list has to be vitamin D. HERE I go more in depth on what vitamin D actually is and why it’s important. For the time being, let’s just say that the august Mayo Clinic has noticed that “people with very low levels of vitamin D …are more likely to develop Alzheimer’s disease and other forms of dementia” than are people whose vitamin-D levels are normal.[10]
Copper. Copper is a further substance that sometimes crops up in articles on possible links between dementia and nutrient deficiencies. A lack of copper might bring about the onset of Alzheimer’s Disease. Or so says one school of thought on the matter.[11] However, others maintain that copper actually precipitates Alzheimer’s![12] Although the jury’s still out on this issue, it seems reasonable to try to keep your copper intake to within the Food and Drug Administration’s so-called “recommended daily allowances.” Currently, this is supposedly 900 micrograms per day.
Since copper may end up in our bodies via the pipes that carry water into our homes, it may be advisable to invest in a good-quality filter. (For more on this, see the relevant section in this article, above. For specific water-purification recommendations, see HERE.)
Of course, at the most basic level, you want to ensure that you’re eating a balanced diet. Some nutritionists even speak of specialized diet plans such as those geared towards reducing inflammation. For more on dietary tweaks, click HERE, HERE, and HERE.
5. Boost Brain Activity
Earlier, I mentioned the importance of physical exercise for brain health. But, there are also such things as “brain exercises.” To put it slightly differently, there are any of a number of ways to build and strengthen neural connections, as well as to sharpen your reason, and bolster your memory. Improving memory is so important I’m giving it its own separate section, below. Presently, I’ll just sort of dash off a few quick tips for giving your gray matter a bit of a workout.
Do some puzzles or ‘brain teasers.’ Okay: admit it. This is the tip that you’ve been expecting. Many people have heard this one. A good way to keep your brain active is to do crossword (or other) puzzles. And it’s certainly worth considering. Solving (or attempting to solve) puzzles activate brain connections that may have been dormant for some time. In other words, they tax our brains. Besides crosswords, there are brain teasers, checkers and chess problems, logic puzzles, sudokus, and so on. There’s practically something for everyone. So, think about trying one of these the next time you reach for your television remote.
Get creative. Write a poem. Write in a journal. Draw a picture. (Or paint one.) Turn on a piece of music. Sing along – trying to memorize the words. Sculpt. Act in a play (and memorize those lines). Alternatively, go to your local art museum and make a study of some of the pieces.
Learn something new. This could be something large and involved – like a new language or a musical instrument – or it could be something smaller – like a memorizable passage from a book or a word-of-the-day. You could take an actual class, or just read a book. (But, maybe try to avoid watching courses on tv. For the reason, see further on.) Keep challenging your brain, the thinking goes, and you’ll keep building neuronal pathways. And that’s a good thing.
Rely less on artificial and ‘external’ helps. What do I mean? Well, how much change are you owed as giving the cashier a $20 bill on a total of $17.23? Don’t just do nothing and assume that she knows the answer (or, more likely, that her register computer will tell her). Don’t turn immediately for your calculator (or, more likely, the “calc app” on your smartphone). Instead, try to work it out in your head. (Okay… maybe you’re allowed a pencil and paper.) Scary, right? I realize. But think of it this way: you’re not being graded! Even if you get the answer wrong, at least you gave your brain a mini workout. And we’re surrounded with similar opportunities.
6. Work on Your Memory
One interesting and (I think) neglected area is memory development. This is in addition to giving your brain nutritional support as well as a “workout.” (For more on these, see the relevant sections, above.)
It seems that every day, we rely more and more heavily on cell phones and other electronic devices as memory aids. Part of our reliance pertains to maintenance of our daily calendars and schedules. And phone numbers? Who knows those any longer?!
But of late this over-reliance seems to have extended even to basic facts – which we can have told to us by the virtual voices of Alexa, Google Assistant, Siri, etc.
This might appear to be a great help. And, there’s no denying the “convenience” of it. However, it is possible that our dependence on these sorts of artificial helps has a negative impact on our natural capacity to remember things. So, here’s one quick suggestion that I have been taking to heart, lately.
Don’t (over-)rely on memory aids. If you have a list of things to purchase from the store, try to remember it. Of course, you should write it down – both as a backup and as a means of memorizing the list. But don’t be so quick to turn to the list for that next item. Put a little effort into trying to bring it to mind without any outside help. Make a game out of it.
Not scoring so well in this game? Take heart! For, believe it or not, there are ways of enhancing our memories.
(For more detailed explanations of these various techniques, see my companion article: “How to Boost Memory & Possibly Avoid Alzheimer’s.”)
Use the ‘major system.’ This system uses letter combinations as an assist to remembering numbers. To start with, you actually have to memorize the substitution list. (Sorry!) But after you have the short list down, it becomes a lot easier. It’s beyond the scope of the present article to explain the workings of the system. (For that stuff, click HERE!) Suffice it to say that this fairly straightforward mnemonic allows for the memorization of things like birthdates, social-security numbers, telephone numbers and the like. Impress your friends! But, more importantly, enhance your memory.
Build yourself a mind palace. The precise goings on are too nuanced to expound upon, here. At present, I will simply note that there are memory procedures involving the creation of mnemonic devices along with the construction (within the mind) of something termed a “memory palace”[13] – popularized on such television shows as the BBC’s Sherlock (airing in four seasons from 2010 to 2017 and starring Benedict Cumberbatch and Martin Freeman) as well as figuring in several performances by the British “mentalist” Derren Brown.[14]
While there is no word (that I have seen) regarding whether these techniques shield their user from dementias, as I have stated elsewhere, my concern is just stacking the odds in my favor. And, my guess is that it’s better to have a robust and healthy memory than, well… not.
Again, for the more detailed discussion of these memory-building techniques, see HERE.
7. Add Some Spice to Your Life
We have already discussed the fact that some vitamin (and other) supplements can usefully augment your diet, thus (possibly) stacking the odds of avoiding dementia more in your favor. But it turns out that some of the ingredients on your kitchen spice rack might actually reduce some of your Alzheimer risks as well.
I have also touched upon some of these elsewhere. (So check that out, HERE.) Suffice it to say, here, that several everyday seasonings also are reputed to have some potent health effects.
Here are just a few examples.
Cinnamon. Take cinnamon, for instance. According to an article just published in the academic journal Pharmacological Research, “[c]innamon …[is] a promising prospect towards Alzheimer’s disease.”[15] “[T]wo compounds found in cinnamon – cinnamaldehyde and epicatechin – are showing some promise in the effort to fight the disease. …[T]he compounds have been shown to prevent the development of the filamentous ‘tangles’ found in the brain cells that characterize Alzheimer’s.”[16]
Turmeric. One study suggests that turmeric (curcumin) may reduce Alzheimer’s-related brain inflammation and, consequently, improve patient’s memory. On the flip side, taking it before onset might stave off the Alzheimer’s Disease (AD). Here’s an excerpt from the article’s abstract. “Curcumin …has a potential role in the prevention and treatment of AD. Curcumin as an …anti-inflammatory …improves the cognitive functions in patients with AD. A growing body of evidence indicates that oxidative stress, free radicals, beta amyloid, cerebral deregulation caused by bio-metal toxicity and abnormal inflammatory reactions contribute to the key event in Alzheimer’s disease pathology. Due to various effects of curcumin, such as decreased Beta-amyloid plaques, delayed degradation of neurons, metal-chelation, anti-inflammatory, antioxidant and decreased microglia formation, the overall memory in patients with AD has improved.”[17]
Ginger. I should also mention ginger. Though, admittedly, in this case research suggests that ginger is useful not so much for Alzheimer’s prevention as for symptom management. The idea is that “traditional Chinese medicinal ginger root extract (GRE)” might help “to prevent behavioral dysfunction in the Alzheimer disease…”.[18]
8. Sit Less (and Stand More)
According to a scholarly article published in 2015: “Prolonged sedentary time was …associated with deleterious health outcomes regardless of physical activity.”[19] Got that? Regardless of physical activity!
That means that if you sit a lot – and “more than half of the average person’s waking hours are spent sitting”[20] doing one activity of other – then you are increasing your risk for numerous conditions and diseases.
I’ve gone into this elsewhere. (For more, see HERE.) But, in general terms, “too much sitting …increases the risk of heart disease, diabetes and premature death.”[21]
And wouldn’t you know it? Sitting is also bad for the brain, specifically. Too much sitting can cause a “[t]hinning in brain regions [that are] important for memory…”.[22]
One study suggested to the writers at Medical News Today that the effects of a sedentary lifestyle were so pronounced as to raise a person’s level of risk to that which he or she would have if there were a genetic predisposition. Citing a 2017 article in the Journal of Alzheimer’s Disease,[23] one reporter observed that a “lack of exercise” – typical of people who sit all day long – “may be …as risky for dementia development …[as is] carrying the APOE e4 gene,”[24] for more on which gene, see HERE and HERE. To put some numbers to it, we’re talking in the neighborhood of three to twelve times higher risk.
That’s a huge and significant increase. So, get off your duff!
Stand More. A simple “fix” for sitting too much is, well… standing more often. There are a number of ways to do this, including getting standing desks for work. But, straightforwardly, just try to take every opportunity that you have to be a little more active. For some ideas to get you going – both literally and metaphorically – see HERE.
9. Turn off the Television
You might be thinking, “Some kinds of sitting are arguably worse than other others.” And this is doubtless true.
For instance, you can sit and work a crossword puzzle or read a Shakespearean sonnet. On the other hand, you could sit and “binge watch” your latest guilty pleasure on Netflix.
It turns out, then, not so much that extended sitting can be made better, but that its negative effects can be compounded with the introduction of television.
Indeed, the culprit, here, isn’t just “television” (full stop). It’s any related form of electronic-video viewing.
According to a 2015 article in America Magazine: “[T]he more TV you watch, the more likely you are to get Alzheimer’s disease.”[25]
This conclusion was based on a twenty-five-year study carried out by the San Francisco-based Northern California Institute for Research and Education. Commenting on the same research, one Washington Post writer explained that “too much TV might damage your brain and also raise the risk of developing Alzheimer’s disease.”[26]
In fact, a link between dementia and television had been suggested nearly fifteen years earlier.
In 2001, a Dr. Robert Friedland and his team declared that tv viewing was potentially deleterious to brain and cognitive health.[27] In their findings, watching television was highly correlated with Alzheimer’s. To put it another way, those who developed Alzheimer’s later in life had been observed to have been (or reported having been) “heavy” tv viewers.[28]
I go into greater depth on this, HERE. Suffice it to say that you might want to consider turning off – or, at least limiting your time in front of – the tube. (And I’ll certainly be considering the same thing!)
10. Relax – and Get Your Sleep
Now that you’re all good and worked up over your risk of developing Alzheimer’s, just try to settle down. What’s the saying? Worrying doesn’t add any days to your life. In fact, it might even subtract a few of them. So, cool it.
Seriously, though, this is important. I have elsewhere written about the necessity of getting optimal (or at least adequate) amounts of sleep. (It’s so crucial, it has two articles – and counting. Get started HERE and HERE.)
But a corollary of this advice is that we all (you and me both) need to stop worrying so much.
One article on the popular WebMD website relates that high levels of “…stress” might predispose us “for the kind of thinking difficulties that can lead to Alzheimer’s disease…”.[29]
The Mayo Clinic explains that stress prompts our bodies to release the hormone cortisol. In turn, chronically high cortisol levels can precipitate all sorts of health problems, including: emotional difficulties (e.g., anxiety and depression) as well as physical troubles. These latter can come in the form of so-called “stress” headaches, stomach troubles, and – yes – “[m]emory and concentration impairment.”[30]
Stress is also known to disrupt sleep. And this lack of proper rest and restoration can further increase stress – as well as put us at greater risk for Alzheimer’s.
Here are some things to try to minimize (or deal with) the stressors in your life.
Avoid drugs. This variously sounds absurd and obvious. But as I am reading over some of the things that can cause stress, what appears on the list? We’re talking about alcohol (which I addressed above), caffeine, cigarettes and nicotine, and so on. (I’m tempted to add sugar to that list. Ahem.) It sometimes seems that nothing good comes from these except addiction. Of course, we often hear platitudes like “all things in moderation.” (I even used it myself, above, regarding that chimerical beast, “moderate drinking.”) And if you do really have the ability to be moderate then… good for you! Sincerely! For the rest of us, maybe we should just lay off (as best we can). (Oh, my precious whiskey…)
Exercise. This stress-reduction list has a lot of similarities to the present article, n’est-ce pas? Coincidence? So, get out and move around a little – or a lot. It can do your body a lot of good just to go for a walk. Jog or run if you can manage. Do some yoga. Learn some breathing techniques. Lift weights. Cycle. You get the idea. Just do something.
Seek counseling. This may or may not require the hiring of a professional (and licensed) therapist of one kind or other. It may be as simple as just having good friends to lean on. Alternatively, it might necessitate engaging a “life coach,” personal assistant, or someone who can help make your daily tasks more controllable, predictable, and organized. Time management is a key, here.
Get more sleep! But this can be difficult (or practically impossible) when you’re already stressed out. It begins a proverbial vicious cycle. What can be done?
Well, here are a few herbs (and other things) that can take the edge off enough to help you get those Zs.
I’m focused on things that are, according to my untutored reading, not as habit-forming as alcohol (or even some of the prescription or OTC concoctions that people go in for these days).
My top herbal picks would include the following:
- Hops (Humulus lupulus).
- Lemon Balm (Melissa officinalis).
- Passion Flower (Passiflora incarnata).
- Valerian (Valerian officinalis).
For the a non-herbal sleep assist, it’s hard to do better than the amino acid:
- L-Tryptophan.
For more in-depth information on these supplements – and for several other recommendations (e.g., GABA and melatonin) – click HERE.
A final suggestion is to regulate your light and sunlight exposure. Here’s what I mean. It can be extremely beneficial to get some sunlight during the day. For instance, natural light helps your body produce vitamin D naturally. (For more on this, see above as well as HERE and HERE.)
Equally and oppositely, limiting light exposure at night can be vital for your ability to sleep. For most people (who don’t work nights), limiting sunlight isn’t a problem during their scheduled sleeping period. But, here, it is essential to reduce your exposure to artificial lights – including electronic displays. (Read additional tips HERE.)
Summary
10 Things You Can Do to Lessen Your Alzheimer’s Risk:
- Exercise
- Drink Purified Water
- Cut Back on Alcohol
- Eat Well & Take Your Vitamins
- Give Your Brain a Workout
- Enhance Your Memory
- Reach for Your Kitchen Spices
- Sit Less/Stand More
- Watch Less TV
- Get Enough Rest
Notes:
[1] See the five-part guide to Alzheimer’s-proofing a home: Part 1 – Master List; Part 2 – Senior Safety; Part 3 – Alzheimer’s Tips; Part 4 – Kitchens & Baths; Part 5 – Indoors & Outdoors..
[2] Jonathan Graff-Radford, “Alzheimer’s Disease: Can Exercise Prevent Memory Loss?” Mayo Clinic, <https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881>.
[3] Heidi Godman, “Regular Exercise Changes the Brain to Improve Memory, Thinking Skills,” Harvard Medical School, Apr. 9, 2014; updated Apr. 5, 2018, <https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110>.
[4] “[G]rowth factors …[are] chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.” Ibid.
[5] Jonathan Grinstein, “How Exercise Might ‘Clean’ the Alzheimer’s Brain: Hints at Potential Treatments for Age-Related Dementia and Memory Loss,” Scientific American, Oct. 16, 2018, <https://www.scientificamerican.com/article/how-exercise-might-clean-the-alzheimers-brain1/>.
[6] It’s something like an application of Aristotle’s famous “golden mean.” A commonly cited example is that of courage that, properly construed is “midway” (so to speak) between cowardice and recklessness abandon.
[7] But see Jennifer Warner, “Vitamin B12 Linked to Lower Alzheimer’s Risk,” WebMD, Oct. 18, 2010, <https://www.webmd.com/alzheimers/news/20101018/vitamin-b12-linked-to-lower-alzheimers-risk>.
[8] See, e.g., “What’s Causing Your Memory Loss? It’s Not Necessarily Alzheimer’s,” HelpGuide, n.d., <https://www.helpguide.org/harvard/whats-causing-your-memory-loss.htm>.
[9] For more reading, see A. Osimani, A. Berger, J. Friedman, B. Porat-Katz, and J. Abarbanel, “Neuropsychology of Vitamin B12 Deficiency in Elderly Dementia Patients and Control Subjects,” Journal of Geriatric Psychiatry and Neurology, vol. 18, no. 1, Mar. 2005, pp. 33-8, <https://www.ncbi.nlm.nih.gov/pubmed/15681626>.
[10] Jonathan Graff-Radford, “Can Taking Vitamin D Supplements or Spending More Time in the Sun Help Prevent Alzheimer’s and Other Forms of Dementia?” Mayo Clinic, May 30, 2018, <https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/vitamin-d-alzheimers/faq-20111272>.
[11] See, for instance, J. Xu, S. Church, S. Patassini, P. Begley, H. Waldvogel, M. Curtis, R. Faull, R. Unwin, and G. Cooper, “Evidence for Widespread, Severe Brain Copper Deficiency in Alzheimer’s Dementia,” Metallomics, Aug 16, 2017, vol. 9, no. 8, pp. 1106-1119, <https://www.ncbi.nlm.nih.gov/pubmed/28654115> and L. Klevay, “Alzheimer’s Disease as Copper Deficiency,” Medical Hypotheses, vol. 70, no. 4, Oct. 24, 2007, pp. 802-807, <https://www.ncbi.nlm.nih.gov/pubmed/17928161>.
[12] For the Cliff’s Notes’s version, take a look at Andrew Weil, “Does Copper Lead to Alzheimer’s?” Dr. Weil (dot) com, Nov. 11, 2013, <https://www.drweil.com/health-wellness/health-centers/aging-gracefully/does-copper-lead-to-alzheimers/>.
[13] This is also sometimes called the method of places
[14] For an entertaining illustration of which, see HERE.
[15] “Various cinnamon species and their biologically active ingredients have renewed the interest towards the treatment of patients with mild-to-moderate A[lzheimer’s]D[isease] through the inhibition of tau protein aggregation and prevention of the formation and accumulation of amyloid-β peptides into the neurotoxic oligomeric inclusions, both of which are considered to be the AD trademarks.” according to S. Momtaz, S. Hassani, F. Khan, M. Ziaee, and M. Abdollahi, “Cinnamon, a Promising Prospect Towards Alzheimer’s Disease,” Pharmacological Research, vol. 130, Dec. 2017 (online); Apr. 2018 (in print), pp. 241-258, <https://www.ncbi.nlm.nih.gov/pubmed/29258915>.
[16] “Cinnamon Compound Has Potential Ability to Prevent Alzheimer’s,” Science Daily, May 23, 2013, <https://www.sciencedaily.com/releases/2013/05/130523143737.htm>; citing Roshni George, John Lew, and Donald Graves, “Interaction of Cinnamaldehyde and Epicatechin with Tau: Implications of Beneficial Effects in Modulating Alzheimer’s Disease Pathogenesis,” Charles Ramassamy, ed., Journal of Alzheimer’s Disease, vol. 36, no. 1, Jun. 2013, pp. 21-41, <https://www.j-alz.com/vol36-1>.
[17] Shrikant Mishra and Kalpana Palanivelu, “The Effect of Curcumin (Turmeric) on Alzheimer’s Disease: An Overview,” Annals of Indian Academy of Neurology, vol. 11, no. 1, Jan.-Mar. 2008, pp. 13-19, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/>.
[18] G. Zeng, Z. Zhang, L. Lu, D. Xiao, S. Zong, and J. He, “Protective Effects of Ginger Root Extract on Alzheimer Disease-Induced Behavioral Dysfunction in Rats,” Rejuvenation Research, Apr. 2013, vol. 16, no. 2, pp. 124-33, <https://www.ncbi.nlm.nih.gov/pubmed/23374025>.
[19] Aviroop Biswas, Paul Oh, Guy Faulkner, Ravi Bajaj, Michael Silver, Marc Mitchell, David Alter, “Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-Analysis,” Annals of Internal Medicine, vol. 162, no. 2, Jan. 20, 2015, pp. 123-132, <http://annals.org/aim/article-abstract/2091327/sedentary-time-its-association-risk-disease-incidence-mortality-hospitalization-adults>.
[20] Julie Corliss, “Too Much Sitting Linked to Heart Disease, Diabetes, Premature Death,” Harvard Heart Letter, Jan. 22, 2015, online at <https://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618>.
[21] Leigh Hopper, “Sitting Is Bad for Your Brain – Not Just Your Metabolism or Heart,” Univ. of Cal. – Los Angeles, press release, Apr. 12, 2018, <https://eurekalert.org/pub_releases/2018-04/uoc–sib041118.php>. See, also, Laurie Tarkan, “The Connection Between Sitting and Diabetes,” On-Track Diabetes, Jul. 27, 2017, <https://www.ontrackdiabetes.com/get-fit/motivation/connection-between-sitting-diabetes> and Earl Ford and Carl Caspersen, “Sedentary Behaviour and Cardiovascular Disease: A Review of Prospective Studies,” International Journal of Epidemiology, vol. 41, no. 5, Oct. 2012, pp. 1338-1353, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4582407/>.
[22] Hopper, op. cit. Cf. Prabha Siddarth, Alison Burggren, Harris Eyre, Gary Small, and David Merrill, “Sedentary Behavior Associated With Reduced Medial Temporal Lobe Thickness in Middle-Aged and Older Adults,” PLoS ONE (Public Library of Science), vol. 13, no. 4, Apr. 12, 2018, <https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0195549>.
[23] Barbara Fenesi, Hanna Fang, Ana Kovacevic, Mark Oremus, Parminder Raina, and Jennifer Heisz, “Physical Exercise Moderates the Relationship of Apolipoprotein E (APOE) Genotype and Dementia Risk: A Population-Based Study,” Journal of Alzheimer’s Disease, vol. 56, no. 1, Jan. 2017, pp. 297-303. Relatedly, it is also the case that the dementia sufferers tend to be more sedentary than comparable non-dementia individuals. See Y. Hartman, E. Karssemeijer, L. van Diepen, M. Rikkert, and D. Thijssen, “Dementia Patients Are More Sedentary and Less Physically Active than Age- and Sex-Matched Cognitively Healthy Older Adults,” Dementia and Geriatric Cognitive Disorders, vol. 46, nos. 1-2, Aug. 24, 2018, pp. 81-89, <https://www.ncbi.nlm.nih.gov/pubmed/30145584>.
[24] Honor Whiteman, “Sedentary Behavior Raises Dementia Risk as Much as Genetic Factors,” Medical News Today, Jan. 15, 2017, <https://www.medicalnewstoday.com/articles/315173.php>.
[25] Mark Pattison, “New Study Shows Link Between TV Viewing and Alzheimer’s,” America; via Catholic News Service, Jul. 31, 2015, <https://www.americamagazine.org/content/all-things/tv-viewing-linked-alzheimers>.
[26] Fredrick Kunkle, “Too Much TV Could Raise the Risk of Alzheimer’s, Study Suggests,” Washington Post, Jul. 20, 2015, <https://www.washingtonpost.com/local/social-issues/too-much-tv-can-raise-the-risk-of-alzheimers-new-study-suggests/2015/07/20/7dcdc4cc-2eea-11e5-97ae-30a30cca95d7_story.html>.
[27] See, e.g., Roger Highfield, “Scientists Hint at Link Between TV and Alzheimer’s,” Telegraph (British newspaper), Mar. 6, 2001, <https://www.telegraph.co.uk/news/health/1325216/Scientists-hint-at-link-between-TV-and-Alzheimers.html>.
[28] Cf. David Wilkes, “Can TV Lead to Alzheimer’s?” Daily Mail (British newspaper), n.d., <https://www.dailymail.co.uk/health/article-28720/Can-TV-lead-Alzheimers.html>.
[29] Tara Haelle, “Stress and Alzheimer’s-Linked Thinking Problems,” HealthDay via WedMD, Dec. 11, 2015, <https://www.webmd.com/alzheimers/news/20151211/stress-may-boost-risk-for-alzheimers-linked-thinking-problems>.
[30] Staff writers, “Chronic Stress Puts Your Health at Risk,” Mayo Clinic, Apr. 21, 2016, <https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037>.