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Alzheimer's and Dementia Prevention

Understanding the neurotransmitter and hormones like dopamine and serotonin and controling the levels through nutrition, excercise, lifestyles and environmental exposure is the way to prevent Alzheimer to the major extent.

Optimizing the brain chemistry and neurotransmitter profile is the key to produce the phenomenal results in improving the well-being.

Dopamine is an excitatory and inhibitory neurotransmitter, depending on the dopamine receptor it binds to. It is derived from the amino acid tyrosine. Dopamine is the precursor to norepinephrine and epinephrine, which are all catecholamines. The function of dopamine is diverse but plays a large role in the pleasure/reward pathway (addiction and thrills), memory, and motor control. Dopamine, like norepinephrine and epinephrine, is stored in vesicles in the axon terminal.

Dopamine levels and the affect of day to day activities

Dopamine levels are depleted by stress, certain antidepressants, drug use, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to decrease dopamine activity in the brain.

How to restore dopamine levels?

Different ways to brain-healthy lifestyle :

1. Regular exercise
2. Healthy diet
3. Environment
4. Mental stimulation
5. Quality sleep
6. Stress management
7. An active social life

Exercise:

• Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
• Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer's in half.
• Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer's disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.

Diet :

• Food sources of dopamine increasing tyrosine include almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds, and sesame seeds.
• Dopamine is easily oxidized. Foods that are rich in antioxidants such as fruits and vegetables may help protect dopamine-using neurons from free radical damage. Many healthcare professionals recommend supplementing with vitamins C, vitamin E, and other antioxidants.
• Foods such as sugar, saturated fats, cholesterol, and refined foods interfere with proper brain function and can cause low dopamine. Consumption of saturated fats and cholesterol should also be reduced because they can clog the arteries to the brain, heart, and other organs.
• Caffeine must also be avoided by persons with depression. Caffeine is a stimulant which initially speeds up neurotransmission, raises the amount of serotonin, and temporarily elevates mood.