Daily Habit Lowers Your Dementia Risk

Dementia is one of the most challenging health issues facing aging adults, with Alzheimer’s affecting nearly 7 million Americans.

You may think brain health is something to worry about in the distant future, but here’s the alarming truth: The brain changes that lead to dementia can start happening as early as 20 years before any symptoms show up.

That’s why it’s never too early—or too late—to start caring for your brain.

And one simple daily habit can significantly reduce your risk of dementia. Best of all, it’s something you can start doing today.

Exercise is the #1 habit to adopt NOW if you want to protect your brain from the ravages of dementia.

While we often hear about how exercise strengthens the heart and muscles, it’s also incredibly beneficial for brain health. Regular physical activity increases blood flow to the brain, which may be why it helps lower the risk of dementia, including Alzheimer’s.

A study of 70 men and women between 55 and 80 with mild memory loss showed that after just one year, those who engaged in four to five weekly exercise sessions had greater blood flow to the brain.

The control group, which only did regular stretching, didn’t experience the same improvements.

These findings are part of a growing body of evidence that links physical activity to better brain health. In fact, research shows that people who exercise regularly are 20 percent less likely to develop all-cause dementia and 14 percent less likely to develop Alzheimer’s.

If you’re not exercising regularly, the good news is you don’t need to jump into a hardcore workout routine right away. You can begin with something as simple as walking around the block for 10 minutes a day.

In fact, even people with limited mobility, such as those with osteoarthritis, have seen significant benefits from light activity. Walking for just 15-30 minutes a couple of times a week was shown to reduce dementia risk by up to 52 percent!

Once you get into the groove of regular physical activity, you can try increasing the duration and intensity. Maybe it’s time to experiment with new hobbies like dancing, pickleball, or yoga.

Not only will these activities get your body moving, but learning something new also stimulates your brain—another way to lower your risk of dementia.

While exercise is critical for brain health, there are a few other habits you can adopt to further reduce your risk of dementia:

• Eat a balanced diet: The MIND diet, a blend of the Mediterranean and DASH diets, lowers dementia risk. Focus on eating leafy greens, berries, nuts, fish, and whole grains.
• Get enough sleep: Poor sleep is linked to an increased risk of dementia. Aim for seven to nine hours of sleep each night, establish healthy sleep habits like a consistent bedtime, and reduce screen time before bed.
• Stay socially connected: Loneliness and social isolation are known risk factors for dementia. Keep in touch with friends and family or join local clubs or groups to stay engaged.
• Avoid smoking and excess alcohol: Both smoking and excessive drinking speed up cognitive decline. If you drink alcohol, consider cutting back or replacing it with non-alcoholic alternatives.

The changes in the brain that lead to dementia begin decades before symptoms appear. But adopting healthy habits now—especially regular physical activity—can positively impact your brain health for years to come.

Whether you’re 40 or 80, it’s never too late to start protecting your brain.

P.S. Load up on this dementia buster.

Source:

Meng Q, Lin MS, Tzeng IS. Relationship Between Exercise and Alzheimer’s Disease: A Narrative Literature Review. Front Neurosci. 2020 Mar 26;14:131. doi: 10.3389/fnins.2020.00131. PMID: 32273835; PMCID: PMC7113559.