Dementia is a scary and devastating disease that impacts millions of Americans. According to the Alzheimer’s Association, in 2021 more than 6 million Americans of all ages have Alzheimer’s disease, the most common cause of dementia. “About 11% of all adults over 65 have dementia in the United States,” says Dr. Douglas Scharre, MD, director of the Division of Cognitive Neurology at The Ohio State Wexner Medical Center. While the exact causes of dementia continues to be studied, researchers have continued to focus their studies on genetics and dementia prevention. And a new study in the Journal of the American Medical Association is shedding light on proven factors to preventing dementia risk. The study found that in over 196,000 participants, those who lived a healthy lifestyle could reduce dementia risk by 300%, regardless of their genetic risk for dementia. “Genetic factors are very impactful in those who develop dementia. This large study shows that individuals with a healthy lifestyle developed dementia less often than those with an unhealthy lifestyle, even when the individual’s genetic risk factors were the same,” says Dr. Scharre. While you cannot control who your relatives are (genetics), this study suggests that you can control dementiarisk by having a healthy lifestyle. So what exactly entails a ‘healthy lifestyle’? It’s a broad term that can mean many things. But according to Dr. Scharre, it’s pretty simple. “A healthy lifestyle was no smoking, regular physical activity, a healthy diet, and moderate alcohol consumption (about one drink a day),” says Dr. Scharre. “As a cognitive neurologist treating dementia, anecdotally it all makes sense. Particularly regarding smoking, physical activity, and diet, I notice a slower decline in those that have lived that healthier lifestyle, and I strongly encourage these habits.”
Tips to reduce your risk of dementia
“What is good for reducing dementiarisk is good for the brain in general and likely helpful for brain functioning even if you never get dementia,” says Dr. Scharre. Here are four easy things for you to implement into your lifestyle to reduce your risk of dementia.
Tip #1: Quit smoking, or don’t start
“Toxins (from smoking) impact the brain function, and contribute also contribute to strokes,” says Dr. Scharre.
Tip #2: Get regular exercise
Get out there and move! Get moderate physical exercise five days a week. Exercise is great brain stimulation and it improves sleep. Use it (the brain) or lose it." says Dr. Scharre. The American Heart Association recommends of at least 150 minutes of moderate activity per week, or 75 minutes of vigorous activity per week (or an equivalent combination).
Tip #3: Eat a healthy diet
The phrase “healthy diet” can be a little bit vague. According to Dr. Scharre, a healthy diet includes at least four of the following:
Fruits: ≥ 3 servings/dayVegetables: ≥ 3 servings/dayFish: ≥2 servings/weekProcessed meats: ≤ 1 serving/weekUnprocessed red meats: ≤ 1.5 servings/weekWhole grains: ≥ 3 servings/dayRefined grains: ≤1.5 servings/day
“The brain works better and functions at its best with vitamins and minerals (fruits, vegetables, fish), low saturated fats (less red meats), and whole grains,” says Dr. Scharre.
Tip #4: If you’re going to consume alcohol, do so in moderation
“Too much alcohol damages the brain,” says Dr. Scharre. “However, some alcohol (like wine) has antioxidant properties and possibly other impacts that are brain healthy.” The 2020-2025 Dietary Guidelines for Americans recommends limiting intake to two drinks or less in a day for men or one drink or less in a day for women. Next up: See Inside a Dementia-Friendly Home Created By the Alzheimer’s Foundation
Sources
Dr. Douglas Scharre, MD, director of the Division of Cognitive Neurology at The Ohio State Wexner Medical CenterAssociation of Lifestyle and Genetic Risk With Incidence of Dementia. JAMA Network.
