Protecting the skull. The brain is a fragile organ, suspended in cerebrospinal fluid within the skull, which protects it. However, any impact (sudden acceleration, sudden braking, a blow to the head, etc.) can cause the brain to move by a few tenths of a millimeter, and if repeated, can wear it down over time. This is evidenced by the observation that American football players have three times as many cases of Alzheimer’s disease as the general population. For this reason, wearing a helmet is essential when cycling, scootering, skiing, or horseback riding.
Avoid toxins that harm the brain. The brain is primarily nourished by glucose via the blood-brain barrier, which filters the blood. However, toxic substances can pass through and damage the brain: alcohol, tobacco, and drugs should be avoided.
Be careful with sleeping pills and antidepressants . Apart from pathological cases that require treatment, it’s important to know that taking antidepressants and sleeping pills can weaken the brain in the long term.
Don’t hold back your sneezing! Holding back a sneeze by plugging your nose increases pressure in the micro-vessels and micro-capillaries, which can then burst, creating micro-lesions in the brain.
Preventing cognitive disorders: a healthy mind in a healthy body
To maintain good health for a long time, the brain needs a fit and healthy body. Indeed, cardiac risk, broadly speaking, is associated with an accelerated onset of Alzheimer’s symptoms. This risk of having a heart attack or stroke is governed by a set of risk factors, including high levels of bad cholesterol , high blood sugar, high blood pressure, and excess waist circumference. All of these elements must be balanced and addressed.
Professor Philippe Amouyel advises: “From the age of 45, you should have a check-up and maintain or resume physical activity .” In addition, diet remains a crucial factor. According to the specialist, despite all the studies published regularly, there is one key takeaway, well-supported by robust research: favoring a Mediterranean diet . “It reduces cardiovascular and neurodegenerative risks by approximately 30%.”
Getting enough sleep is also essential, between 6 and 8 hours per night, and especially “restorative” sleep, which includes sufficient periods of deep sleep. Studies have shown that it is during this time that the brain eliminates the abnormal proteins that accumulate when Alzheimer’s disease develops. Furthermore, there is a correlation between snoring related to sleep apnea and the onset of memory problems. In fact, during breathing pauses, cerebral blood flow is reduced. Addressing these sleep apneas helps to mitigate this risk, the specialist emphasizes.
Sight, hearing… The 5 senses play a role in the development of memory disorders
The doctor also advises taking care of the five senses . “They are what connect our brain to the outside world.”
Vision. It is essential to correct the vision loss that naturally occurs with age (presbyopia) and to consult an ophthalmologist regularly to screen for any potential eye conditions. Indeed, poor vision limits our ability to receive information, which slows down brain function.
Hearing. Presbycusis, which can begin between the ages of 45 and 50, must be taken into account for the same reason: hearing loss limits brain function. Therefore, hearing aids , which have been fully covered by insurance since 2022, should not be overlooked.
Touch. Nothing replaces human contact, whether emotional or sexual; it is beneficial for maintaining brain health. Isolation and a lack of human contact are factors that contribute to Alzheimer’s disease.
Smell and taste are also important elements that contribute to good brain health.
Mood and social relationships: a key role in preserving memory
Having friends, social relationships, family ties, and interactions are all essential elements in preventing cognitive decline. In this regard, the expert emphasizes that retirement is “dreadful” for the brain . “Human interactions decrease and are all the more problematic for people whose work is their only social connection. Furthermore, retirement comes at an age when energy levels are declining. So, if you haven’t developed a habit of being active and if you are isolated, this creates a breakdown in social interaction, which is very detrimental to cognitive functions. Moreover, studies show that the earlier you retire, the more rapidly these functions deteriorate.”
Of course, this is not inevitable. Establishing a routine that combines enjoyable intellectual, social, and physical activities helps to keep cognitive functions active.
As Philippe Amouyel further points out, “optimists have 30% fewer cases of Alzheimer’s.”
To learn more:
Professor Philippe Amouyel is the author of the Anti-Alzheimer’s Guide: The Secrets of a Healthy Brain (published by Le Livre de Poche).
