Want to remove without accumulating. Amyloid β, the substance causing cognitive decline that accumulates from a young age.

Introduction: Considering Measures Against "Brain Waste" Starting from a Young Age

It is well known that cognitive function declines with age, and one of the causes is the accumulation of a protein called amyloid β (Aβ). Research suggests that amyloid β accumulation progresses more than a decade before the onset of Alzheimer's disease, and the significance of taking measures from a young age is attracting attention (Palmqvist et al., 2017). To be honest, the fact that we cannot be complacent just because we are young may come as a surprise. Here, we will explain in an easy-to-understand manner what promotes accumulation, daily measures, and foods, including our actual experiences.

What is Amyloid β? — What is Happening in the Brain?

The True Nature and Production of Amyloid β

Amyloid β is a peptide produced when APP, a precursor protein originally found on the surface of nerve cells, is cleaved. Normally, it is degraded and eliminated, but if elimination cannot keep up, it is deposited in the brain to form senile plaques (amyloid plaques). Research reviews have discussed its structure and biological role in detail, and it has long been a focus as a central hypothesis of pathology (Chen et al., 2017).

When Does Accumulation Begin?

Interestingly, accumulation does not suddenly begin in old age, but may gradually progress from youth to middle age. There are also reports that early accumulation affects brain network connectivity, so reviewing preventive lifestyle habits is important (Palmqvist et al., 2017).

Main Factors Thought to Increase Amyloid β

Lack of Sleep: Decline in Clearance Mechanism

During sleep, especially deep sleep (slow-wave sleep), the brain's glymphatic system is thought to activate and excrete waste products. Chronic sleep deprivation may hinder this excretion and increase amyloid β load. Studies show that even in young adults, approximately 24 hours of sleep restriction causes abnormalities in Aβ metabolism, so sleep is a lifestyle habit that should be regulated early (Wei et al., 2017; Cordone et al., 2019).

Diet: Effects of High Carbohydrates and High Blood Sugar

Refined carbohydrates and frequent high blood sugar promote insulin resistance and chronic inflammation. These can increase metabolic stress in the brain and adversely affect amyloid β production and clearance. On the other hand, some studies have reported that ketogenic diets reduced Aβ in mouse models, and its application in humans is under discussion (Van der Auwera et al., 2005).

Others: Inflammation, Vascular Risk, Stress

Vascular risk factors such as high blood pressure, diabetes, and obesity, as well as chronic psychological stress, affect amyloid metabolism through brain inflammation and microcirculatory disorders. Therefore, preventing dementia is not just about the "brain" but about overall health management.

Lifestyle Habits and Foods That May Reduce Accumulation

Improve Sleep to Enhance "Cleaning Power"

First, improving sleep quality is fundamental. Reducing smartphone and blue light exposure before bedtime, maintaining a consistent bedtime and wake-up time, and limiting caffeine to early afternoon are effective measures. We also felt that our deep sleep time increased after continuing the habit of reducing light exposure before bedtime for three weeks.

Diet: Reduction of Refined Carbohydrates and Recommendation of Mediterranean Diet

Many studies show that a Mediterranean-like diet pattern focusing on whole grains, vegetables, fish, and nuts, while reducing refined sugars, white rice, and white bread, is good for maintaining cognitive function. Antioxidants such as resveratrol (polyphenols in red wine) and those found in berries, and omega-3 fatty acids like DHA, have shown benefits in animal experiments and some human studies, but they are not cure-alls. It is realistic to avoid excessive intake and consume them in a balanced way from food.

Exercise, Weight Management, and Stress Countermeasures

Aerobic exercise and strength training are said to contribute to improved brain blood flow and reduced inflammation, and may also have a positive effect on Aβ metabolism. From our experience of continuing aerobic exercise 2-3 times a week, we felt an improvement in concentration and sleep quality. Furthermore, it is important to reduce chronic stress through meditation and adequate rest.

Limitations of Research and Realistic Expectations

It is important to note that many amyloid β-related studies are based on animal models or observational studies. Clinical trials have shown limited effects, and responses vary among individuals. As Makin (Nature commentary) also shows, the amyloid hypothesis is debatable, and a single measure cannot completely prevent it. That is why we believe that a "multifaceted approach" combining multiple lifestyle habits is realistic and effective.

Summary

Amyloid β is an important factor associated with Alzheimer's disease, and accumulation may begin in youth. Lack of sleep, chronic hyperglycemia, inflammation, and vascular risk are considered factors that promote accumulation. Improving sleep, restricting refined carbohydrates, a balanced diet (Mediterranean-like), regular exercise, and stress management are currently accessible measures. Incorporating small, sustainable changes into our daily lives is highly likely to lead to long-term brain health. However, for individual medical consultations and medication use, please consult a specialist.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.