The list of strategies to reduce dementia risk continues to grow, offering a variety of methods that range from significant lifestyle changes to smaller, everyday habits. These recommendations emphasize how taking care of your overall health can directly benefit your brain health.
Dementia refers to a range of symptoms related to the loss of brain cells, affecting memory and other cognitive functions. Behavioral neurologist Dr. Silky Pahlajani points out that dementia is no longer seen as an inevitable result of aging but as a condition influenced by multiple risk factors. These factors accumulate over decades before noticeable memory symptoms appear, highlighting the importance of early prevention.
Recent research highlights four new, evidence-backed ways to lower dementia risk, many of which also contribute to overall physical health.
1. Prioritize Quality Sleep
The link between sleep and reduced dementia risk is well-established, but recent studies emphasize the importance of specific stages of sleep, particularly deep sleep and REM sleep. These stages are crucial for clearing toxins from the brain and supporting memory networks. Poor deep sleep and REM sleep, especially in midlife, are associated with shrinkage in the brain, particularly in areas vulnerable to Alzheimer’s disease. The quality of sleep is more important than the quantity, with the key being how restful and restorative sleep is. To track sleep quality, experts suggest keeping a sleep diary and using devices like smartwatches or under-the-mattress sensors to monitor sleep stages. Sharing this data with a healthcare provider can help ensure adequate deep and REM sleep, which may play a crucial role in dementia prevention.
2. Engage in Low-Intensity Exercise
While intense exercise is often hailed as the best way to boost brain health, a study published in Alzheimer’s & Dementia revealed that moderate, low-intensity exercise can have equally significant benefits. The study compared cognitive decline in individuals with mild memory problems who participated in either high-intensity workouts or lower-intensity activities, such as stretching, balance exercises, and range-of-motion movements. Over an 18-month period, both groups showed no signs of cognitive decline. This finding is important for those who may struggle with high-intensity exercise, suggesting that even lighter activities can effectively help maintain cognitive function and prevent further memory deterioration.
3. Manage Cholesterol Levels
Research has found that maintaining low LDL cholesterol levels can significantly reduce the risk of dementia. People with LDL levels below 70 mg/dL had a 26% lower risk of developing dementia and a 28% lower risk of Alzheimer’s specifically, compared to those with higher LDL levels. Regular physical activity, managing blood pressure, and controlling blood sugar also contribute to lowering dementia risk, but managing cholesterol levels appears to be particularly impactful. Statins, which are commonly prescribed to lower cholesterol, may provide additional protection against dementia by reducing inflammation and improving blood flow in the brain. These effects may help prevent plaque buildup in the brain, which is linked to cognitive decline.
4. Consider Diabetes Medications for Cognitive Protection
For individuals with type 2 diabetes over the age of 50, certain diabetes medications have been linked to a lower risk of Alzheimer’s and related dementias. Medications like GLP-1 receptor agonists and SGLT2 inhibitors were shown to reduce dementia risk by 33%-43% in studies. However, experts caution that the current research is not yet robust enough to warrant changes in treatment guidelines or insurance policies. Ongoing studies are investigating the effects of diabetes medications like semaglutide (the generic form of Ozempic) on cognitive function. Nonetheless, the potential for diabetes medications to protect against dementia further emphasizes the connection between managing cardiometabolic health and brain health.
In conclusion, these new findings underscore the importance of maintaining a healthy lifestyle to reduce dementia risk. Prioritizing quality sleep, engaging in regular physical activity, managing cholesterol levels, and focusing on diabetes management are all powerful ways to protect the brain. By adopting these habits, individuals can take proactive steps toward safeguarding their cognitive health for the future.
