This figure obviously does not mean that 45% of Alzheimer’s cases could be avoided. Age, genetics and other biological mechanisms also play a role. Certain habits can nevertheless reduce risk factors.
The brain protects itself well before the first forgetting
When we think of Alzheimer’s, we often imagine memory loss appearing with age. However, certain factors influencing brain health take hold much earlier, sometimes as early as mid-life. This is what the WHO points out in its new guidelines, which update its 2019 recommendations based on recent scientific knowledge.
Up to 45% of neurocognitive disease risk could be attributed to modifiable factorsincluding smoking, alcohol, hypertension, diabetes, physical inactivity, social isolation and even air pollution.
The message is therefore simple: It’s never too early to take care of your brain health.
Walking, gardening, learning, these habits also count
Prevention begins with very ordinary actions. To combat a sedentary lifestyle, there is no need to practice intensive sport: walk, cycle, garden or do an activity adapted to your abilities already allows you to stay active.
Regular physical activity is strongly recommended in adults with preserved cognitive functions to reduce the risk of cognitive decline. It may also be offered to people with mild cognitive impairment, although the evidence is less strong in this case.
Reading, learning, playing, discussing or participating in collective activities also have their place. But the WHO emphasizes that data sometimes remains insufficient to precisely measure the effect of certain interventions. These activities therefore constitute
elements of a global strategy, not a miracle recipe.
And to preserve the brain, we must also monitor another essential player: the heart.
What protects the heart can also help the brain
Hypertension, diabetes, excess cholesterol, overweight and obesity are associated with an increased risk of cognitive decline and neurocognitive disease. The link is concrete: the brain depends on the cardiovascular system to receive the oxygen and nutrients it needs. Preventing and treating these risk factors therefore also helps to preserve brain health.
The WHO insists in particular on their care from the middle of life. Regularly controlled blood pressure, treated diabetes or a balanced diet are part of prevention that begins well before the first memory problems.
On the diet side, the WHO favors a diet
healthy, balanced and diversifiedwithout promising a spectacular effect.
Nor are food supplements a miracle solution. In the absence of a diagnosed deficiency, vitamins B or E, omega-3, multivitamins or minerals are not recommended for the sole purpose of reducing cognitive risk.
Tobacco, alcohol, hearing and pollution, these factors not to be neglected
Prevention also concerns the environment and certain lifestyle habits. For people who smoke, WHO recommends offering cessation support to help reduce the risk of cognitive decline and neurocognitive disease.
Regarding alcohol, no amount should be recommended in order to protect brain health. In the event of dangerous or harmful consumption, its reduction or cessation may be proposed.
Hearing also deserves special attention. In the event of hearing loss, monitoring and appropriate care can help preserve quality of life and limit social isolation. Hearing aids may be offered in this strategy.
The new recommendations finally explicitly integrate
air pollutionnotably PM2.5 fine particles and indoor pollution. However, scientific knowledge remains to be consolidated on this point.
This dimension above all reminds us that everything does not depend on individual will. Air quality, living conditions and the environment also contribute to brain health.
There is no magic gesture to prevent Alzheimer’s
Basically, the WHO recommendations are based on an idea that is less spectacular than a medical discovery, but potentially more useful in everyday life.
There does not exist no single intervention capable of preventing Alzheimer’s or other neurocognitive diseases. Prevention instead relies on several levers: physical activity, cardiovascular health, diet, hearing, tobacco, alcohol, social connections, cognitive stimulation and, to a certain extent, environmental exposure.
The approach must be long-term, because certain risk factors accumulate over the years and their influence can vary depending on the period of life. The goal is therefore not to live in fear of illness, but to look at what can help preserve your brain health today.
A walk, a medical consultation, a shared activity, stopping smoking or managing high blood pressure can count, even if they do not guarantee anything.
Ultimately, preventing cognitive decline is not a miracle cure. It looks more like an accumulation of ordinary choices over the years. Taking care of your brain therefore does not start the day your memory falters, but well before.