Facing Fears of Alzheimer’s

Brent Franson wasn’t particularly scared of dying. What really troubled him was the thought of dying from Alzheimer’s disease. Growing up, he often saw individuals suffering from it on TV, their vacant stares and struggle to walk left a lasting impression. He knew he wanted to avoid that fate at all costs.

His biggest worry surfaced when he interacted with the Death Clock, an AI tool designed to predict when and how someone will pass away. Franson created this app, which evaluates personal metrics and lifestyle choices, and decided to plug in his details. At 43, he was taken aback when it estimated he’d live until 76. What caught his attention? The possibility of Alzheimer’s featured prominently among the potential causes of his death.

Franson reflected on his past—he’d struggled with addiction to antidepressants and sedatives in his 20s, which disrupted his sleep for a decade, a known risk factor for cognitive decline. He also had a gene associated with dementia. With a busy life comprising late nights balancing family and work, it was clear he needed a change.

Determined to alter his trajectory, he adopted a new lifestyle, even labeling himself a “sleep athlete.” A year later, after refining his routine for better rest and fitness, he checked the Death Clock again. This time, it extended his life expectancy by nine additional years.

While Alzheimer’s was still on the table as a risk, the clock also suggested cardiovascular diseases and cancer as possible culprits of his demise. As he remarked, “Something has to take you out eventually.” But for him, the thought of Alzheimer’s was particularly distressing. It underscored the urgency to change his habits.

As the elderly population in the U.S. continues to expand, the prevalence of dementia is on the rise. Currently, about 6.8 million Americans are living with Alzheimer’s, mainly those over 65. This figure is expected to almost double by 2050.

Numerous studies have linked insufficient sleep, particularly deep sleep, to an elevated risk of developing Alzheimer’s. Experts suggest that a lack of adequate rest hinders the brain’s ability to clear away waste, leading to harmful protein buildups associated with the disease. Alarmingly, over one-third of adults—around 50 to 70 million people—aren’t meeting the CDC’s recommendation of at least seven hours of sleep nightly.

One study found that sleeping less than six hours a night before age 70 can increase dementia risk by 30 percent compared to those who manage seven hours or more. Poor sleep can also foster unhealthy habits like reduced exercise and increased cravings for sugary foods, which further heighten the risk.

To enhance his sleep quality and lower his chances of developing Alzheimer’s, Franson took definitive steps, such as banning mobile phones from the bedroom. He set a consistent bedtime of 9:30 PM and began eating dinner by 5:30 PM. Experts suggest that keeping a regular sleep schedule benefits circadian rhythms, while eating too close to bedtime can disrupt sleep cycles.

Franson also adjusted his bedroom temperature to around 60 degrees Fahrenheit (15 degrees Celsius), which experts advise for optimal sleep quality. He even installed two sets of blackout blinds to block out any light during the night.

Another significant change was cutting out alcohol, which is known to disrupt sleep and decrease REM cycles, essential for memory consolidation. The Alzheimer’s Society has indicated that alcohol can diminish brain white matter volume and even shrink areas involved in memory function.

In addition to these lifestyle adjustments, Franson incorporated regular exercise into his routine. He alternated workouts between weight training, cardio, and yoga. A July 2022 study showed that people engaging in consistent vigorous activity had a 35 percent lower risk of developing dementia.

Interestingly, even performing household chores was linked to a 21 percent reduced risk of dementia. A separate meta-analysis found that activities such as walking or swimming had a 17 percent lower risk of Alzheimer’s for those who participated compared to those who didn’t.

Despite all the high-tech health tools, Franson argues that sleep, diet, and exercise account for over 90 percent of longevity. He also mentioned that cancer screenings only contribute about nine percent and that the more intricate aspects of health science often discussed are, in his view, minimal in impact.

“The conversation around longevity tends to miss the mark,” he expressed. “People focus on supplements or comprehensive scans, but these paled in comparison to the undeniable importance of sleep, diet, and exercise.”