Alzheimer’s: How Do Exercise and Sleep Help Prevent Disease? See how to protect yourself

The first memory leaks are like the “tip of the iceberg” of a process that began years ago; exercising, controlling blood pressure and sleeping well protect the brain

You may have already heard: Exercise helps prevent a number of diseases, including Alzheimer’s. Sleeping well is also good for your health. But, after all, how can body movement help the brain? And what does a good night’s sleep have to do with dementia?

Research around the world tries to explain how acquiring healthy habits prevents Alzheimer’s. These studies are even more important in a context in which there is still no cure capable of reversing the disease, which affects 55 million people worldwide.

In first evident manifestations Alzheimer’s disease is memory loss: the brain has difficulty forming new memories and it is common to forget about daily activities such as where you kept the keys or the number of the apartment you live in.

It is possible that the person suffering from the errors may not realize that they have memory problems. At this time, family members usually notice that something is wrong and seek help. The doctor then performs clinical tests and even imaging tests to confirm Alzheimer’s.

For the patient’s family, it seems that the disease was diagnosed early, after all, immediately after the first manifestations they sought help. Not really: it is likely that the biological mechanisms that cause the disease have already been at work for years.

“The onset of symptoms does not mean the onset of the disease,” explains Sergio Ferreira, professor at the Institutes of Biophysics and Medical Biochemistry of the Federal University of Rio de Janeiro (UFRJ). “The alterations in the brain of the Alzheimer’s patient begin 20, 30 years before the first symptoms. There are phases of the disease with molecular changes, in the functioning of the synapses, of the neurons and this is accumulating. Iceberg”.

In the not too distant future, scientists believe that a person in their forties could begin to monitor, through tests, the signs in the brain that indicate a risk of having Alzheimer’s. But if today there is no medicine that cures the disease, what is the benefit of having this diagnosis? For scientists, it is increasingly clear that, while cures are not discovered, it is necessary to bet on prevention.

A report published by a committee of scientists in the journal The hand, two years ago, showed that 12 factors, such as physical inactivity, hypertension and alcohol abuse, are linked to about 40% of dementia cases, including Alzheimer’s disease. Breaking negative habits doesn’t guarantee someone will never get Alzheimer’s, but it decreases the chances and can help delay the disease. And that’s good for both public health and individuals.

“What we understand today is that, in any age group, it is valid to take measures that reduce the risk. If I have never exercised before and I am 65 years old, it is worth starting regular physical activity as a strategy to improve health. mental health and reduce risk (from dementia)“explains Paulo Caramelli, professor at the Federal University of Minas Gerais (UFMG) and member of the Advisory Board of the International Society for the Advancement of Research and Treatment of Alzheimer’s.

He coordinates one of the branches of a multicenter study that aims to show how drug-free interventions are able to bring about cognitive improvement in the elderly. A similar survey in Finland, with people between the ages of 60 and 77, showed, in just two years, that the group of seniors who participated in physical activities, brain “training” and cardiovascular monitoring had cognitive improvement. .

From mood to hormone: how physical activity affects the brain

Aerobic physical activities such as running, swimming, cycling, and dancing help control diabetes and hypertension, two risk factors for Alzheimer’s. In addition, they improve mood and, consequently, depression. Today it is already known that depression is also linked to Alzheimer’s (it can be a risk factor or a manifestation that precedes the appearance of the first clear signs of dementia).

Long-term research that has followed volunteers for years suggests that moderate to vigorous physical activity (not just walking around the mall; you have to sweat) is associated with a reduced risk of dementia.

And that’s not all: there also appears to be an effect of physical activity directly on the brain. One of the most important research in this regard was conducted in 2019 by scientists linked to the Federal University of Rio de Janeiro (UFRJ). They found that exercise promotes release of a protective hormone to the brain: irisin.

Research has shown that irisin is reduced in the brains of Alzheimer’s patients and that, by administering irisin to models of mice with the problem, it is possible to restore the animals’ memory. “Our bet is that irisin strengthens synapses,” explains Ferreira.

Keep your blood pressure under control: fewer strokes and more oxygen

The report published in the journal The hand recommended that middle-aged people in their 40s keep their systolic blood pressure below 130 mm Hg to reduce the risk of dementia, including Alzheimer’s disease. For reference, the ideal systolic blood pressure is 120mm Hg and the diastolic blood pressure is 80mm Hg (popularly translated as 12 by 8).

Studies published so far are clear in linking hypertension to increased brain problems. One, with 8,600 participants in the UK, showed that systolic blood pressure of 130 mm Hg or higher in people in their 50s was associated with an increased risk of dementia.

“Those with a worse cardiovascular condition, such as hypertensive patients, are at greater risk of cerebrovascular injury, stroke or small ischemic or hemorrhagic lesions,” explains Caramelli. This damage directly affects the brain cells.

In addition, the professor explains, hypertensive people have a change in the system of passage of substances from blood vessels to brain cells. “If it corrects hypertension, it decreases this dysfunction of the blood brain barrier and improves the functioning of the brain.”

Finally, those who do not treat hypertension are at risk of heart failure: problems in the function of the heart muscle reduce, for example, the amount of blood that reaches the brain. The organ is deprived of adequate irrigation and oxygenation.

Sleep time is associated with “cleansing” the brain

How sleep is related to dementia and, in particular, Alzheimer’s is still under study. It is clear, however, that cardiovascular health generally benefits from quality sleep. For most people, 7 to 8 hours a night is sufficient.

Studies have also shown that sleep disturbances have been associated with deposition of beta-amyloid protein in the brain and an increase in tau protein (two substances considered markers of Alzheimer’s disease). Also, while we sleep, brain activities that are responsible for correcting memories occur.

Another aspect that has been studied is the role of glial cells, a lesser known cell system that supports neurons. They work like “dumpsters” for the brain, wiping out toxic substances – and they work better at night, one more reason to take care of sleep.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.