Do Not Give Alzheimer's a Chance
As the number of seniors in the population increases, so does the number of people suffering from dementia - a serious neurodegenerative brain disease, the most common cause of which is Alzheimer's disease. Modern medicine cannot yet cure these diseases, but research shows that a number of factors influence their development and course.
Hello,
with the increasing number of seniors in the population, the number of people suffering from dementia - a serious neurodegenerative disease of the brain, the most common cause of which is Alzheimer's disease - is also increasing. Modern medicine cannot yet cure these diseases, but research shows that a number of factors influence their development and course.
In this issue, we will therefore focus on scientifically proven risk and protective factors for dementia and Alzheimer's disease and on the possibilities of how to mitigate their influence or use them in prevention. You will learn which circumstances can precede dementia and how to proceed when the first symptoms appear. We'll also add some practical tips to support brain health and finally answer one frequently asked question about nutrition.
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Genetics is not destiny
A combination of age, genetic predisposition and environmental influences contribute to the development of dementia. While we cannot influence age and hereditary dispositions, scientists have identified a number of modifiable ones risk factors. It is estimated that around 40% of dementia cases could be prevented or at least delayed if we managed to eliminate these threats during our lives.
Among the most significant risk factors, especially in middle age, is the area of cardiovascular health. The risk of dementia is significantly increased in particular by:
- high blood pressure,
- diabetes,
- obesity,
- elevated cholesterol level,
- smoking,
- excessive alcohol consumption,
- lack of movement
- junk food.
Some psychosocial factors also have a negative effect - untreated midlife depression, chronic stress, social isolation and sensory impairments (such as hearing loss).
Nutrition plays a vital role in prevention. High content diet saturated fats, sugar a salt supports the development of obesity, diabetes and vascular diseases (atherosclerosis), thereby indirectly increases the risk of dementia.
On the contrary, a healthy diet - especially Mediterranean a diet rich in vegetables, fish, nuts and olive oil - acts as an effective shield that protects the brain from dementia. Meta-analyses confirm, that following a Mediterranean diet is associated with a lower incidence of dementia - the risk of Alzheimer's disease in humans consistently following this diet up to 30% lower and the overall risk of dementia about 10-20% lower compared to people with the worst diet composition.
A healthy diet can therefore partially compensate for the genetic burden and overall support the health of the brain.
The Mediterranean diet works beneficially through multiple mechanisms:
- It improves cardiovascular health and reduces chronic inflammation in the body.
Lower levels of pro-inflammatory cytokines, which are associated with the development of Alzheimer's disease, were measured in people following a Mediterranean diet. This menu also provides enough antioxidants, vitamins and other bioactive substances with a neuroprotective effect.
- Another benefit is positive influence intestinal microbiota.
The high proportion of fiber, healthy fats (fish oil, olive oil) and vegetable proteins in the Mediterranean diet supports the development of beneficial bacteria in the intestines. These bacteria produce fatty acids with anti-inflammatory effects and contribute to better metabolic health, which overall relieves neuroinflammation and can improve brain function.
- Less energetic the diet also helps maintain a healthy weight. It reduces the amount of visceral fat and thus the production of inflammatory substances, improves insulin sensitivity and helps maintain optimal blood pressure and blood sugar levels.
All these effects contribute to reducing the risk of brain damage caused by vascular and metabolic disorders.
A large proportion of dementia cases go through the so-called mild cognitive impairment (MCI). A person with MCI experiences a noticeable deterioration of memory and other cognitive functions compared to the previous state,
but this is a lighter degree of disability that does not significantly affect daily independence.
People with MCI develop dementia at a rate of about 5-10% per year.
This means that approximately one in ten patients with MCI will progress to dementia within one year. However, the majority of people with MCI remain cognitively stable even after a year, many can remain stable for many years, and some even experience an improvement in cognitive function.
The key is early recognition cognitive problem and an active effort to influence risk factors that are still modifiable. If a patient is diagnosed with MCI, it is recommended to consistently adjust all modifiable health factors. Careful inspection is important blood pressure, optimal treatment diabetes and reducing the high cholesterol, because these risk factors accelerate neurodegenerative processes.
Last but not least, it is necessary to take care of an overall healthy lifestyle, including a suitable one diet, enough movement and social activities. Studies indicate that even people with a high genetic predisposition can lead a healthy lifestyle reduce the likelihood the development of dementia - for example observational study from Britain showed that among individuals at high genetic risk, those who maintained a healthy lifestyle throughout their lives had a significantly lower incidence of dementia than those with unhealthy lifestyles. Even a high genetic load does not mean the inevitable development of dementia, if one eliminates other risk influences.
Although we cannot yet cure dementia, we can manage its course thanks to the right procedures to brake and improve the quality of every other day of patients' lives. There are drugs from the group of cholinesterase inhibitors (donepezil, rivastigmine, etc.) that can temporarily improve memory and slow down the deterioration of cognitive functions in Alzheimer's disease.
Non-pharmacological interventions are no less important. Research confirms that regular physical activity can slightly improve Alzheimer's patients improve overall cognition and functional abilities - structured programs combining aerobic exercise (at least 150 minutes per week) are optimal,
strengthening and balance training for a minimum of 3 months.
Cognitive training (exercise memory, solving tasks) and maintaining social contacts also help. Long-term epidemiological studies show, that an active social life is associated with a lower risk of dementia - people with a higher level of social participation were 30-50% less likely to develop dementia during their lifetime compared to their peers with low social activity.
Such a comprehensive approach - a combination of medication, rehabilitation, appropriate nutrition, exercise, mental stimulation and social support - proven to slow the progression of dementia and improves patients' daily functioning.
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Read:
When memory fails
For dementia patients and their families, early recognition of the disease is crucial. Dementia interferes with the daily functioning of patients and their loved ones - from minor memory lapses to difficulties with ordinary activities to loss of independence in advanced stages. Early diagnosis and knowledge of the course of the disease allow them to better prepare for future challenges, use supportive therapies and maintain quality of life for as long as possible.
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Practical tip:
How to reduce the risk of dementia in everyday life
- Follow a balanced diet rich in plant foods.
A Mediterranean type of diet - plenty of vegetables and fruit, whole grains, legumes, nuts, olive oil and fish - is associated with a significantly lower risk of dementia. Conversely, excessive consumption of sugar, saturated fat, trans fatty acids and highly processed foods can worsen brain health.
- When choosing supplements, bet on quality, not miracles.
Dietary supplements should only be a supplement to an overall healthy lifestyle, not a replacement for it. Always consult a doctor before using them to avoid adverse drug interactions. Beneficial can be:
Omega-3 fatty acids (EPA and DHA): They are key for the structure of neurons,
moreover, in the right ratio with omega-6 fats, they suppress pro-inflammatory reactions.
Vitamins of group B (especially B12 and folic acid): They are necessary for the nervous system, their deficiency in older age can impair cognitive function.
Vitamin D: Plays a role in protecting brain cells. Tens of percent of the population are deficient in our latitudes.
- Be physically active.
Regular movement improves blood flow to the brain and supports the formation of new nerve connections. Try to exercise at least 150 minutes a week at a moderate intensity (fast walking, swimming, cycling, etc.), ideally supplemented with strength training and balance training two to three times a week.
- Train your brain and maintain social connections.
The brain works on the "use it or lose it" principle. Therefore, keep him occupied regularly by reading, doing crosswords, learning new skills or perhaps playing a musical instrument. Social life is also important: talk to family and friends, get involved in community activities. Social stimulation improves mood and helps keep cognitive functions in shape for longer.
- Take care of quality sleep and mental well-being.
Lack of sleep and chronic stress can accelerate brain aging. Therefore, allow yourself 7-8 hours of sleep every night and find ways to relax to relieve stress (walks, meditation, hobbies). Quality sleep helps the brain regenerate and process memories, and mental well-being reduces inflammation and stress-related hormones that can be cognitively damaging.
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Nutrition in Q&A:
We choose from questions from Counseling, which is an integral part of our courses. Answers that inspire, explain and can help you on your way to a healthier life.
Question:
Do dietary supplements with omega-3 have an effect on dementia?
Answer:
A higher long-term intake of omega-3 fatty acids, especially docosahexaenoic acid (DHA), has been proven to be associated with a significantly lower risk of developing dementia and overall slowing of cognitive aging.
A meta-analysis of 48 prospective studies including data from over one hundred thousand participants showed that people with the highest intake of DHA had approximately 20% lower risk of cognitive decline compared to the population with their low income. This protective effect is manifested not only in healthy seniors, but also in those with a genetic risk (APOE-ε4 gene), in whom high levels of omega-3 in the blood correlate with better preservation of gray matter volume in key areas of the brain (hippocampus).
Regular consumption of fatty fish or fish oil supplementation, together with sufficient levels of these acids in the blood, are associated with better ability to plan, make decisions and concentrate, as well as a higher speed of information processing.
But on the other hand clinical testing has not shown significant improvement in cognition when omega-3 dietary supplements are administered to patients already suffering from Alzheimer's disease.
Omega‑3 thus represents more preventive contribution in the framework of a healthy lifestyle, they are certainly not an independent "cure" for dementia.
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have a nice day
Mgr. Martin Jelínek
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"The Nutrition and Supplementation Consultant course came my way at the exact moment when I was looking for ways to deepen my knowledge about the influence of diet on our health.
Right from the first "touch", I felt that it was tailor-made for me and that thanks to it I would be able to provide better care to my customers.
I was impressed by his comprehensive and holistic approach, which looks at a person as a whole - not only through numbers and tables, but also the connections between the body, mind and environment.
Thank you very much for the excellently created online program and the incredibly warm and professional approach of Mgr. Martin Jelínek.
For me, the course fit perfectly as a piece in the puzzle of my journey - also in the care of my customers.
Thank you from the bottom of my heart."
Hana Hajská
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ATAC spol. s.r.o.
Obrovského 2138/12, 710 00 Ostrava
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As the number of seniors in the population increases, so does the number of people suffering from dementia - a serious neurodegenerative brain disease, the most common cause of which is Alzheimer's disease. Modern medicine cannot yet cure these diseases, but research shows that a number of factors influence their development and course.
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<p>Hello,</p>
<p>with the increasing number of seniors in the population, the number of people suffering from dementia - a serious neurodegenerative disease of the brain, the most common cause of which is Alzheimer's disease - is also increasing. Modern medicine cannot yet cure these diseases, but research shows that a number of factors influence their development and course.</p>
<p>In this issue, we will therefore focus on scientifically proven risk and protective factors for dementia and Alzheimer's disease and on the possibilities of how to mitigate their influence or use them in prevention. You will learn which circumstances can precede dementia and how to proceed when the first symptoms appear. We'll also add some practical tips to support brain health and finally answer one frequently asked question about nutrition.</p>
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<h1>Genetics is not destiny</h1>
<p>A combination of age, genetic predisposition and environmental influences contribute to the development of dementia. While we cannot influence age and hereditary dispositions, scientists have identified a number of modifiable ones <a href="https://www.ucl.ac.uk/news/2024/jul/nearly-half-dementia-cases-could-be-prevented-or-delayed-tackling-14-risk-factors">risk factors</a>. It is estimated that around <strong>40% of dementia cases</strong> could be prevented or at least delayed if we managed to eliminate these threats during our lives.</p>
<p>Among the most significant risk factors, especially in middle age, is the area of cardiovascular health. The risk of dementia is significantly increased in particular by:</p>
<ul>
<li><strong>high blood pressure, </strong></li>
<li><strong>diabetes, </strong></li>
<li><strong>obesity,</strong></li>
<li><strong>elevated cholesterol level,</strong></li>
<li><strong>smoking,</strong></li>
<li><strong>excessive alcohol consumption,</strong></li>
<li><strong>lack of movement</strong></li>
<li><strong>junk food.</strong></li>
</ul>
<p>Some psychosocial factors also have a negative effect - untreated <strong>midlife depression, chronic stress, social isolation</strong> and sensory impairments (such as hearing loss). </p>
<p><strong>Nutrition</strong> plays a vital role in prevention. High content diet <strong>saturated</strong> fats, <strong>sugar</strong> a <strong>salt</strong> supports the development of obesity, diabetes and vascular diseases (atherosclerosis), thereby <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10959819/">indirectly increases the risk of dementia</a>. </p>
<p>On the contrary, a healthy diet - especially <strong>Mediterranean</strong> a diet rich in vegetables, fish, nuts and olive oil - acts as an effective shield that protects the brain from dementia. <a href="https://pubmed.ncbi.nlm.nih.gov/39797935/">Meta-analyses confirm</a>, that following a Mediterranean diet is associated with a lower incidence of dementia - the risk of Alzheimer's disease in humans <strong>consistently</strong> following this diet up to 30% lower and the overall risk of dementia about 10-20% lower compared to people with the worst diet composition. <br />
A healthy diet can therefore partially compensate for the genetic burden and overall support the health of the brain.</p>
<p>The Mediterranean diet works beneficially through multiple mechanisms:</p>
<ul>
<li>It improves <strong>cardiovascular health</strong> and reduces chronic <strong>inflammation</strong> in the body. <br />
Lower levels of pro-inflammatory cytokines, which are associated with the development of Alzheimer's disease, were measured in people following a Mediterranean diet. This menu also provides enough antioxidants, vitamins and other bioactive substances with a neuroprotective effect. </li>
<li>Another benefit is positive influence <strong>intestinal microbiota</strong>.<br />
The high proportion of fiber, healthy fats (fish oil, olive oil) and vegetable proteins in the Mediterranean diet supports the development of beneficial bacteria in the intestines. These bacteria produce fatty acids with anti-inflammatory effects and contribute to better metabolic health, which overall <strong>relieves neuroinflammation</strong> and can improve brain function. </li>
<li><strong>Less energetic</strong> the diet also helps maintain a healthy weight. It reduces the amount of visceral fat and thus the production of inflammatory substances, improves insulin sensitivity and helps maintain optimal blood pressure and blood sugar levels. </li>
</ul>
<p>All these effects contribute to reducing the risk of brain damage caused by vascular and metabolic disorders.</p>
<p>A large proportion of dementia cases go through the so-called <strong>mild cognitive impairment</strong> (MCI). A person with MCI experiences a noticeable deterioration of memory and other cognitive functions compared to the previous state,
but this is a lighter degree of disability that does not significantly affect daily independence.
People with MCI develop dementia at a rate of about <a href="https://pubmed.ncbi.nlm.nih.gov/19236314/">5-10% per year</a>.
This means that approximately one in ten patients with MCI will progress to dementia within one year. However, the majority of people with MCI remain cognitively stable even after a year, many can remain stable for many years, and some even experience an improvement in cognitive function.</p>
<p>The key is <strong>early recognition</strong> cognitive problem and an active effort to influence risk factors that are still modifiable. If a patient is diagnosed with MCI, it is recommended to consistently adjust all modifiable health factors. Careful inspection is important<strong> blood pressure</strong>, optimal treatment <strong>diabetes</strong> and reducing the high<strong> cholesterol</strong>, because these risk factors accelerate neurodegenerative processes. </p>
<p>Last but not least, it is necessary to take care of an overall healthy lifestyle, including a suitable one <strong>diet</strong>, enough <strong>movement</strong> and social <strong>activities</strong>. Studies indicate that even people with a high genetic predisposition can lead a healthy lifestyle <strong>reduce the likelihood </strong>the development of dementia - for example <a href="https://www.alzheimers.gov/news/healthy-lifestyle-associated-lower-risk-dementia-independent-genetic-risk-study-finds">observational study from Britain</a> showed that among individuals at high genetic risk, those who maintained a healthy lifestyle throughout their lives had a significantly lower incidence of dementia than those with unhealthy lifestyles. <strong>Even a high genetic load does not mean the inevitable development of dementia</strong>, if one eliminates other risk influences.</p>
<p>Although we cannot yet cure dementia, we can manage its course thanks to the right procedures <strong>to brake</strong> and improve the quality of every other day of patients' lives. There are drugs from the group of cholinesterase inhibitors (donepezil, rivastigmine, etc.) that can temporarily improve memory and slow down the deterioration of cognitive functions in Alzheimer's disease. <br />
Non-pharmacological interventions are no less important. Research confirms that regular physical activity can slightly improve Alzheimer's patients <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC12599043/">improve overall cognition and functional abilities</a> - structured programs combining aerobic exercise (at least 150 minutes per week) are optimal,
strengthening and balance training for a minimum of 3 months.</p>
<p>Cognitive training (exercise memory, solving tasks) and maintaining social contacts also help. Long-term epidemiological <a href="https://www.nature.com/articles/s43587-023-00387-0">studies show</a>, that an active social life is associated with a lower risk of dementia - people with a higher level of social participation were 30-50% less likely to develop dementia during their lifetime compared to their peers with low social activity.</p>
<p>Such a comprehensive approach - a combination of medication, rehabilitation, appropriate nutrition, exercise, mental stimulation and social support - <strong>proven to slow the progression of dementia</strong> and improves patients' daily functioning.</p>
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<h2 style="font-size:20px; line-height:26px; font-weight:600; margin:0 0 1em 0; color:#111827;margin-bottom:1em">When memory fails</h2>
<p class="text">
For dementia patients and their families, early recognition of the disease is crucial. Dementia interferes with the daily functioning of patients and their loved ones - from minor memory lapses to difficulties with ordinary activities to loss of independence in advanced stages. Early diagnosis and knowledge of the course of the disease allow them to better prepare for future challenges, use supportive therapies and maintain quality of life for as long as possible.
</p>
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<p style="color: #21a158; font-size: 14px; font-weight:bold; text-transform:uppercase; letter-spacing:1px; margin: 0 0 12px 0;">Practical tip:</p>
<h2 style="font-size:20px; line-height:26px; font-weight:600; margin:0; color:#111827;margin-bottom:1em">How to reduce the risk of dementia in everyday life</h2>
<div class="text">
<ul>
<li><strong>Follow a balanced diet rich in plant foods.</strong><br />
A Mediterranean type of diet - plenty of vegetables and fruit, whole grains, legumes, nuts, olive oil and fish - is associated with a significantly lower risk of dementia. Conversely, excessive consumption of sugar, saturated fat, trans fatty acids and highly processed foods can worsen brain health.<br />
</li>
<li><strong>When choosing supplements, bet on quality, not miracles.</strong><br />
Dietary supplements should only be a supplement to an overall healthy lifestyle, not a replacement for it. Always consult a doctor before using them to avoid adverse drug interactions. Beneficial can be:<br />
<strong>Omega-3</strong> fatty acids (EPA and DHA): They are key for the structure of neurons,
moreover, in the right ratio with omega-6 fats, they suppress pro-inflammatory reactions. <br />
<strong>Vitamins of group B</strong> (especially B12 and folic acid): They are necessary for the nervous system, their deficiency in older age can impair cognitive function.<br />
<strong>Vitamin D</strong>: Plays a role in protecting brain cells. Tens of percent of the population are deficient in our latitudes. <br />
</li>
<li><strong>Be physically active.</strong><br />
Regular movement improves blood flow to the brain and supports the formation of new nerve connections. Try to exercise at least 150 minutes a week at a moderate intensity (fast walking, swimming, cycling, etc.), ideally supplemented with strength training and balance training two to three times a week.<br />
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<li><strong>Train your brain and maintain social connections. </strong><br />
The brain works on the "use it or lose it" principle. Therefore, keep him occupied regularly by reading, doing crosswords, learning new skills or perhaps playing a musical instrument. Social life is also important: talk to family and friends, get involved in community activities. Social stimulation improves mood and helps keep cognitive functions in shape for longer.<br />
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<li><strong>Take care of quality sleep and mental well-being. </strong><br />
Lack of sleep and chronic stress can accelerate brain aging. Therefore, allow yourself 7-8 hours of sleep every night and find ways to relax to relieve stress (walks, meditation, hobbies). Quality sleep helps the brain regenerate and process memories, and mental well-being reduces inflammation and stress-related hormones that can be cognitively damaging.</li>
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<p style="color: #21a158; font-size: 14px; font-weight:bold; text-transform:uppercase; letter-spacing:1px; margin: 0 0 12px 0;">Nutrition in Q&A:</p>
<p style="margin-top:16px;margin-bottom:16px"><img src="https://www.kurzyatac.cz/data/newsletter/alzheimer.jpg" alt="" style="width:100%; height:auto;"></p>
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We choose from questions from <a href="https://www.nutricourses.com/advisory">Counseling</a>, which is an integral part of our courses. Answers that inspire, explain and can help you on your way to a healthier life.</p>
<p><b><em>Question:</em></b></p>
<p>Do dietary supplements with omega-3 have an effect on dementia?</p>
<p><b><em>Answer:</em></b></p>
<p>A higher long-term intake of omega-3 fatty acids, especially docosahexaenoic acid (DHA), has been proven to be associated with a significantly lower risk of developing dementia and overall slowing of cognitive aging.
A meta-analysis of 48 prospective studies including data from over one hundred thousand participants showed that people with the highest intake of DHA had approximately <a href="https://www.sciencedirect.com/science/article/pii/S0002916523463204">20% lower risk of cognitive decline</a> compared to the population with their low income. This protective effect is manifested not only in healthy seniors, but also in those with a genetic risk (APOE-ε4 gene), in whom high levels of omega-3 in the blood correlate with better preservation of gray matter volume in key areas of the brain (hippocampus). </p>
<p>Regular consumption of fatty fish or fish oil supplementation, together with sufficient levels of these acids in the blood, are associated with better ability to plan, make decisions and concentrate, as well as a higher speed of information processing. </p>
<p>But on the other hand <a href="https://www.spandidos-publications.com/10.3892/br.2025.1940">clinical testing has not shown</a> significant improvement in cognition when omega-3 dietary supplements are administered to patients already suffering from Alzheimer's disease.</p>
<p>Omega‑3 thus represents more <strong>preventive</strong> contribution in the framework of a healthy lifestyle, they are certainly not an independent "cure" for dementia.</p>
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<img src="https://www.kurzyatac.cz/assets/images/mj-podpis.jpg" alt="Martin Jelínek" style="width:64px;height:auto;border:1px solid #e2e8f0;display:block;border-radius:100px" />
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have a nice day<br />
Mgr. Martin Jelínek
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<p style="font-style: italic;">"The Nutrition and Supplementation Consultant course came my way at the exact moment when I was looking for ways to deepen my knowledge about the influence of diet on our health.
Right from the first "touch", I felt that it was tailor-made for me and that thanks to it I would be able to provide better care to my customers.
I was impressed by his comprehensive and holistic approach, which looks at a person as a whole - not only through numbers and tables, but also the connections between the body, mind and environment.</p>
<p style="font-style: italic;">Thank you very much for the excellently created online program and the incredibly warm and professional approach of Mgr. Martin Jelínek.
For me, the course fit perfectly as a piece in the puzzle of my journey - also in the care of my customers.
Thank you from the bottom of my heart."</p>
<p style="font-weight:bold; color:#111827;"><a href="https://www.nutricourses.com/graduate/416/hana-hajska" style="color:#111827;">Hana Hajská</a></p>
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