Alzheimer’s disease is typically associated with old age, so most of us aren’t thinking about it in our 20s and 30s. But new research has confirmed that your health and lifestyle in your 30s can influence your risk of developing it later in life. A new study from Boston University School of Medicine published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, found that young people who keep cholesterol and glucose levels in a healthy range may prevent Alzheimer’s with age. Specifically, researchers found that lower HDL (high-density “good” cholesterol) and high triglyceride levels between ages 35-50 are linked to a higher risk of Alzheimer’s. And they also found that high blood glucose (this time measured between ages 51-60) is also associated with risk of Alzheimer’s in the future. And this is a new revelation. “It has been known that vascular risk factors such as elevated glucose (prediabetes or diabetes), obesity or hyperlipidemia (elevated cholesterol and or triglycerides) over the age of 55 are associated with increase in Alzheimer’s disease,” notes Dr. Thomas Hammond, MD, neurologist at Marcus Neuroscience Institute.
What to know about cholesterol, glucose, and Alzheimer’s
If you’re looking to lower your risk, having “ideal” cholesterol and glucose measurements is key, which can be done through blood samples by your doctor. “Blood samples run by a lab are the most reliable,” says Dr. Philip Junglas, MD, internal medicine physician at Cleveland Clinic. “Generally, these are available through the primary care provider. It is recommended to have glucose checked every 1 to 3 years or so, and lipids checked at least every five years.” He adds that the rate of checking goes up if there is personal risk or previously abnormal values. According to Dr. Hammond, normal levels should be:
HDL cholesterol is preferably >60 mg/dl for men and women; increased cardiovascular and stroke risk occurs at <40 in men and <50 in women.LDL cholesterol is preferably <100 in both genders, and <70 if diabetic or history of coronary disease, or cerebrovascular disease.Glucose (fasting) should be less than 100. He adds that if there is a family history of diabetes, then hemoglobin A1c (% of hemoglobin with glucose attached) is good to check. Pre-diabetes will result in 5.7% to 6.4%, and diabetes is diagnosed if measurements are greater than 6.4%. Normal numbers around 5.0%.
How to avoid high cholesterol and glucose
According to Dr. Hammond, the best strategy to dodge this bullet is to modify behavior and live a healthy lifestyle. “That means: no smoking, no more than 1 serving of alcohol per day, a target body mass index (BMI) <25, a heathy diet, and exercise preferably for 30 minutes 5 days per week,” he says. Here’s why:
Smoking: “Smoking lowers HDL cholesterol, especially in women, and smoking also increases LDL and triglycerides,” says Dr. Hammond.Alcohol: “Alcohol can increase HDL, but also increases blood pressure, so you should have no more than 1 drink per day,” says Dr. Hammond. “Further complicating the alcohol issue, a recent study indicated even small amounts of alcohol have long term adverse effects on memory.Diet: “Trans-fats can increase LDL and lower LDL (found in cakes, cookies, and fried foods), and should be avoided,” says Dr. Hammond. “Also, saturated fats found in red meats and full-fat dairy products cause the liver to increase cholesterol production and should be limited. More fish and chicken is wisest.“Exercise: “HDL is typically lower in people who have a cluster of conditions known as metabolic syndrome (obesity, hypertension, increased blood sugar), and exercise/physical activity can reduce weight, and reduce triglycerides and increase HDL cholesterol,” says Dr. Hammond. “The recommendation from the American Heart Association is 30 minutes of exercise 5 times per week, but some benefit can be seen with as little as 60 minutes per week.”
Aside from lifestyle modification, medication may also help to lower your cholesterol. “Medications that lower LDL (statins) will often increase HDL,” says Dr. Hammond. “Other medications which lower triglycerides (fibrates), are often also helpful with HDL.” If you are concerned about your cholesterol or glucose levels related to dementia, don’t be afraid to schedule an appointment with your primary care doctor for tests and help implementing lifestyle changes. The bottom line? “It’s worth trying to prevent starting at a young age. The process that leads to dementia starts in our 30 and 40s,” says Dr. Junglas. “We make choices every day. Knowing the above information is to try to be in the majority of persons who do not develop a dementing illness.” Next up: 25 Foods That Are Good For Your Heart
Sources
Dr. Philip Junglas, MD, internal medicine physician at Cleveland ClinicDr. Thomas Hammond, MD, neurologist at Marcus Neuroscience Institute
