Simple Lifestyle Changes to Boost Cognitive Function and Lower Dementia Risk
Nearly 7 million Americans are living with Alzheimer’s disease, and this number is growing fast as more people live into their 80s and 90s. Alzheimer’s cases are expected to nearly double to 13 million by 2050, which has many Americans understandably concerned. In a new study, 69% of U.S. adults say they think at least once a year about their risk of developing Alzheimer’s disease or similar brain health issues.
Alzheimer’s disease is the most common form of dementia, a general term for an impaired ability to remember, think, or make decisions that interferes with one’s daily life. It is a progressive disease, beginning with mild symptoms that worsen over a number of years. The greatest risk factor for Alzheimer’s is age — at least 90% of cases occur to people ages 65 or older. While age is not something you can control, there are other risk factors you can mitigate through healthy lifestyle choices.
Although there’s no proven way to prevent Alzheimer’s disease, some of the following strategies may help reduce your risk.
#1: Cognitive Exercise
This sounds more complex than it is. Cognitive exercise is a fancy way of describing any activity that strengthens your brain and, chances are, you already engage in daily cognitive exercise without knowing it! Examples of cognitive exercises include:
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Working on jigsaw puzzles
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Socializing with friends and family
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Doing crossword or Sudoku puzzles
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Doing math in your head
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Learning a new language
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Playing chess
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Practicing meditation
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Learning a musical instrument
While there is no conclusive evidence that such activities will prevent or delay Alzheimer’s disease, there are studies that show they can improve working memory, strengthen the brain’s processing ability and slow cognitive decline. One particular study, which followed more than 1,000 older adults for up to 12 years, found a 70% decrease in cognitive decline among people who were frequently socially active compared to those who were infrequently socially active. The bottom line is, the brain is like a muscle — regular exercise will help it stay healthy and strong.
#2: Physical Activity
While we’re on the topic of exercise, the next way to support brain health and reduce Alzheimer’s risk is to get regular physical activity. The CDC recommends adults ages 65 and older get at least 150 minutes of moderate-intensity aerobic activity (walking, swimming, cycling, etc.) each week.
Being physically active on a daily basis can help older adults improve executive functioning, which includes skills like planning ahead, following multiple-step instructions and staying focused despite distractions. Physical activity also helps improve one’s attention span, memory, processing speed and crystallized intelligence — the ability to retrieve and use information that has been acquired over time.
Regular physical activity has many other benefits, too. According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, people who are routinely physically active are less likely to develop cardiovascular disease, diabetes and several cancers, and they also have reduced symptoms of depression and anxiety.
#3: Healthy Diet
What goes hand-in-hand with physical activity? A healthy diet, of course! Numerous studies have been conducted to examine the relationship between diet and brain health, and many suggest that what we eat impacts our ability to think and remember.
One way this might happen, according to the National Institute on Aging, is at the cellular level. Certain diets provide nutrients that protect the brain through anti-inflammatory and antioxidant properties. This can prevent the build-up of beta-amyloid deposits, which are found in the brains of people with Alzheimer’s, or improve cellular metabolism in ways that protect against the disease. Another way a healthy diet might affect brain health is by preventing other Alzheimer’s risk factors, including diabetes, heart disease and obesity.
Compared to a traditional American-style diet, some research has shown that the Mediterranean and MIND diets lead to a lower risk of dementia. Both of these diets encourage fruits, vegetables, whole grains, legumes, fish, and unsaturated fats such as olive oils. They place limits on eating red meat, eggs, cheese, fried food and sweets.
“Incorporating the Mediterranean diet into your nutritional routine can significantly reduce the risk of dementia. It’s as simple as actively increasing your intake of vitamins, minerals, and antioxidants while enjoying wholesome, nutrient-rich foods,” says Carly Draper, Director of Nutritional Services at CAH. “These straightforward changes not only promote a more balanced diet but also make transitioning to a Mediterranean-inspired way of eating easier and more enjoyable.”
#4: Sleep Hygiene
Do you get at least seven hours of sleep each night? If you don’t, you’re among the 37% of American adults getting insufficient sleep. This may not seem like a big deal, especially if it only happens a couple of times a week, but research tells us otherwise. In fact, a Harvard Medical School study of more than 2,800 people ages 65 and older found that those who slept fewer than five hours per night were twice as likely to develop dementia compared to those who slept six to eight hours per night.
Sleep, especially deep sleep, helps our brain recharge and reorganize itself by clearing out waste products. One waste product flushed away during deep sleep is beta amyloid, a protein that clumps together to form Alzheimer’s plaques. Just like exercise and a healthy diet, sleep is incredibly important to brain health. To reduce your risk of Alzheimer’s and dementia, be sure your bedtime allows you at least seven hours of sleep.
#5: Regular Wellness Check-ups
On its own, a regular appointment with a primary care physician will not reduce your risk of Alzheimer’s disease, but it will help keep you on track with all of the prevention steps mentioned above! Everyone has different health backgrounds, and your doctor can give you wellness advice tailored to your unique situation.
Carthage Area Hospital’s primary care physicians provide a range of services to North Country residents. Their services are founded on relationships and are tailored to the unique individuals they work with. Among the many primary care services provides are:
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Wellness Visits and Screenings: Through routine checkups and screenings, our physicians can monitor your health, keep track of existing conditions, and alert you to changes.
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Preventive Care: Health monitoring is essential for preventive care. We’ll work with you to keep you healthy and safe from serious illnesses and conditions.
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Non-Emergency Illness: If you have a mild fever, earache, or cough, your primary care physician is the person you’ll call upon to help identify the cause.
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Specialist Referrals: If an illness is beyond the scope of general practice, our physicians can write a referral and coordinate treatments across multiple specialties.
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Health Questions: Our primary care physicians can answer your health questions and alleviate your concerns.