December 13, 2024
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Exercising the mind can help delay the onset of Alzheimer's, the most common form of dementia, research shows. Physical activity and healthy eating can help lower the risk of dementia, too.
Misplace your glasses? Can't find your keys? It's a common part of life as we age, but so is our fear that this simple circumstance is a sign of something more. Is it the early onset of Alzheimer's? Are we loosing a step cognitively?
In the United Kingdom, dementia is the most feared health condition, with 62% believing a diagnosis would mean their life was over. A U.S. survey conducted by AARP found 48% of adults believe they likely will get dementia, and 19% said they would feel ashamed or embarrassed if they had dementia. Additionally, 69% of health care providers said their patients would feel ashamed or embarrassed.
A 2022 report by Columbia University found about 10% of U.S. adults ages 65 and older are diagnosed with dementia, and 22% have mild cognitive impairment, with men and women having similar rates. That's not insignificant, but it's also not at the perceived levels.
Still, the fear is real and grounded in dementia's debilitating effects which can include memory loss, declining ability to solve problems and maintain emotional control, and behavioral problems like agitation, delusions and hallucinations.
Though the biggest risk factor for dementia is age, particularly those over 65, the Mayo Clinic says dementia can occur in younger people, too. Most importantly, the Mayo Clinic and other medical experts are clear that dementia is not a typical part of aging. It is not inevitable, and there's new research that strengthens our ability to prevent dementia in a big way.
This summer, researchers from the Lancet Commission on Dementia Prevention, Intervention and Care in the U.K. issued a report that confirmed 14 dementia risk factors that account for almost half (45%) of dementia cases worldwide. These factors are considered "modifiable," meaning that unlike our age and genetic composition – which we cannot change – we have the ability to mitigate the onset of dementia with medical interventions and lifestyle changes.
The research builds on prior studies that initially identified nine lifestyle and environmental factors in 2017, and then added three additional factors in 2020, linking 40% of dementia cases to these modifiable risks. The 2024 report boosts the number of modifiable risk factors to 14, creating a tremendous opportunity to prevent dementia before it starts.
So, what are these modifiable risk factors? You'll find many of them familiar, a combination conditions that require common medical intervention and lifestyle changes. A few are admittedly the purview of government, but most can be addressed by individual commitment at various stages of life. They include physical inactivity, smoking, obesity, diabetes, high blood pressure, excessive alcohol consumption, education, hearing impairment, high cholesterol, depression, traumatic brain injury, uncorrected visual impairment, social isolation and air pollution.
The impact of lifestyle on dementia prevention provides yet another demonstration of the power of healthy behaviors, adding to the value proposition of healthy living also seen with diseases like cancer and heart disease. Yes, the benefits of diet and exercise just keep on coming.
If you are wondering whether this U.K.-based research is a one-off, think again.
Researchers at Rush University in Chicago found physical activity can make a significant impact in the development of the most common form of dementia, Alzheimer's disease. The Chicago Health and Aging project studied 1,159 people with varying levels of physical activity and found increased physical activity was associated with a slower rate of cognitive decline, whether they had high or low levels of biomarkers of Alzheimer's.
In a separate study, researchers at Rush found cognitive stimulation like reading or playing games – exercising the mind – had similar benefits in delaying the onset of Alzheimer's.
Though dementia is more common in those 65 and older, that does not mean that you should wait until you are 65 to start living healthy and work to prevent lifestyle-influenced conditions like high blood pressure or diabetes.
A physically-active lifestyle during middle age is strongly associated with a lower risk of developing dementia later in life. Last month, researchers in Sweden shared findings that being aerobically fit in middle age may reduce the risk of dementia.
Regular exercise may contribute to a 20% reduction in the likelihood that you'll develop dementia, according to the Alzheimer's Society, and sustaining physical activity throughout midlife appears to have the best effect on reducing dementia. Studies show improvements in thinking, memory and reduced rates of dementia in middle-aged and older adults.
So, what type of physical activity is recommended? Again, this will sound familiar. Aerobic activity and strength-building, with a combination of both yielding the best results. However, physical activities like a brisk walk, cleaning, gardening and even cooking can help.
Chances are you know someone with Alzheimer's or some form of dementia. In my case, it's my 94-year-old mother.
A strong heart and conviction keep her going, but most recently, the signs of dementia have become increasingly apparent. Her slurred speech is becoming more pronounced, making it difficult to communicate, but she still recognizes me, and our visits are very meaningful to her — and to me as well.
The experience is touching and motivating. It provides yet another incentive to maintain my healthy habits and exercise routine. A different incentive than I typically cite, but a motivator, nonetheless.
The Cleveland Clinic reminds us that about 80% of chronic disease like cancer, cardiovascular disease and diabetes are driven by lifestyle factors like diet and exercise, and that healthy habits can slow or reverse these conditions. The latest research on modifiable behaviors clearly confirms that dementia has a place on this list. The breadth and depth of positive impacts from a healthy lifestyle is incredible, and a compelling reason to give it a shot. Something to think about next time you can't find your keys.
Louis Bezich, senior vice president and chief administrative officer at Cooper University Health Care, is author of "Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50." Read more from Louis on his website.
