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According to a report from the Alzheimer’s Association, 6.5 million people aged 65 or older had Alzheimer’s or other dementias in 2022. By 2050, that number is projected to reach 12.7 million.
Of the total U.S. population, about one in nine people (10.7%) aged 65 and older have Alzheimer’s.
For many, a diagnosis of Alzheimer’s, with the prospect of literally losing our minds, is terrifying.
When architect Brain Ameche, who was then in his early 60s, was diagnosed with Alzheimer’s, he made a bold decision. He decided to travel to Switzerland, where assisted suicide is legal, and terminate his life before the disease completely overtook his brain.
His wife, journalist Amy Bloom, chronicled their sad journey in a powerful book, In Love: A Memoir of Love and Loss.
There’s considerable controversy over the cause of Alzheimer’s.
The issue for most of us is: Do we have to sit around and hope it doesn’t afflict us, or can we do anything to skew the odds in our favor?
Fortunately, we can do quite a bit once we understand some basic facts about the brain.
Neurogenesis
The brain is dynamic.
We are conditioned to believe that the brain slowly atrophies as we age, leading to inevitable cognitive decline.
Not so.
Through a process called “neurogenesis,” the brain continues to develop new neurons throughout our lives.
Neuroplasticity
“Neuroplasticity” is the ability of the brain to change in response to new experiences. For example, the brain's physical structure can change in response to learning new things.
These changes are dramatic. They can include reorganizing pathways, creating new connections, and sometimes generating new neurons.
Increasing neurogenesis and neuroplasticity
Especially as we age, one of our goals should be to make choices that increase neurogenesis and neuroplasticity. There’s considerable evidence that we can do both.
Improving neurogenesis
Physical exercise
Studies have shown physical exercise is a “potent enhancer of adult hippocampal neurogenesis.” It can contribute to cognitive improvement in the brain as we age.
Another study found that just low-intensity daily walking increases neurogenesis in older adults.
Mental stimulation
“Exercise” shouldn’t be just physical. The brain requires mental stimulation as well.
One study examined the benefits of physical and mental exercise on generating new neurons in the hippocampus.
It found that, while aerobic exercise increased neuron production, the impact of mental activity was different. It increased the survival rate of existing neurons.
The study concluded that combining both types of exercise was optimal for improving overall mental health.
Sex
I understand if you jumped to this section first.
Unfortunately, the hippocampus (a part of the brain that is part of the cerebrum and plays a critical role in memory) shrinks in adulthood, leading to impaired memory and a greater risk for dementia.
Studies on the impact of sex on reversing this shrinkage have been done primarily on rats and mice.
One study on rats found that “acute sexual experience” improved adult neurogenesis and reduced anxiety.
Another study, using adult male mice, found that sexual activity improved learning and memory and reduced stress.
Diet
There’s considerable evidence (summarized here) that diet and nutrition can positively increase neurogenesis.
Improving neuroplasticity
The goal of improving neuroplasticity is to rewire the brain positively.
Stress kills
There’s evidence that high stress levels impair learning and memory and may accelerate the atrophy of hippocampal neurons.
Reducing stress is a complex subject. You can find helpful suggestions from the Mayo Clinic here. They include exercise, diet, meditation, humor, and adequate sleep.
Treat depression
Antidepressant treatment appears to increase neurons, at least in the adult hippocampus of rodents and tree shrews.
Play a musical instrument
Older adults with no musical training who received musical instruction for four months demonstrated improved memory.
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Play video games
Implementing this suggestion may require asking your children for help, but the payoff could be worth the humbling experience.
Playing video games (even for relatively short periods) has improved working memory and performance of tasks requiring intense attention.
Other suggestions to improve neuroplasticity (described here) include cognitive training (particularly learning something new), getting adequate sleep, engaging in physical exercise, and having a healthy diet.
The evidence on the importance of a healthy diet is particularly compelling (and often ignored). It is “tremendously important for brain function...”
Adding value
This research is encouraging and something you can share with your clients. Few subjects are as top-of-mind as preserving our mental health, especially as we age.
Dan trains executives and employees in the lessons based on the research in his latest book, Ask: How to Relate to Anyone. His online course, Ask: Increase Your Sales. Deepen Your Relationships is currently available.
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Advisor Perspectives welcomes guest contributions. The views presented here do not necessarily represent those of Advisor Perspectives.