Research Shows Big Risk Factors Connected to Dementia
A recent study published in Nature Communications identified alcohol consumption, diabetes, and air pollution as the three potentially biggest risk factors leading to dementia, or physical changes in the brain that cause memory loss and other mental abnormalities severe enough to interfere with daily life. The most common type of dementia is Alzheimer’s disease. This study examined 40,000 adults ages 44-82 in Britain to determine the most harmful risk factors on the most vulnerable parts of the brain, which are typically the first to decline as we age.
Alcohol consumption and diabetes are two risk factors that can be largely controlled through lifestyle choices and working with your doctor. When it comes to air pollution the problem is a bit more complex and requires action not only on the individual level but also by the collective. When it comes to the bigger picture, voting for representatives that prioritize tackling climate change is one of the best ways you can make a difference. On the individual level there are many actions you can take to reduce the amount of pollution you put into the air, as well as steps you can take to help minimize your own exposure to harmful air pollutants. Here are some ways to help make a difference in the fight against air pollution:
1. Walk more, drive less. Don’t let your car idle when you don’t need to. Find ways to reduce the amount of time you spend in the car and move your body more with walking. If you are thinking about moving to electric vehicles- now is the time!
2. Buy less clothes and unneeded items. The textile industry and factory production of many household goods contributes to a large percentage of air pollution. Look for ways to use what you have, borrow or buy second hand when possible.
3. Eat less meat and dairy. The animal agriculture industry accounts for almost 20% of global carbon emissions. If you can, swap in beans and grains for red meats and in place of cheese try some toasted nuts/seeds or avocado slices. Instead of completely eliminating these foods, focus on quality of quantity.
4. Avoid strenuous exercising outside when the air quality is poor. This is usually during rush hour times.
5. Install an indoor air filter and or add a plant or two to each room in your home. Plants are great natural air filters.
6. Plant more greenery around your home and neighborhood. Consider gifting people trees planted in their name as opposed to physical gifts. Some great organizations are: One Tree Planted, A Living Tribute, and Arbor Day Foundation.
Although these 3 factors were identified as the most harmful in this study, other research has taught us that some key healthy habits can prevent or delay up to 40% of dementias:
Keep blood pressure in a healthy range. The best way to maintain healthy blood pressure is to eat foods rich in potassium, magnesium, and calcium and naturally low in sodium, such as leafy green vegetables, other colorful vegetables, nuts and seeds, and low fat Greek yogurt. It’s also a good idea to be physically active and drink plenty of water. If you have hypertension, be sure to take your blood pressure medication, check your blood pressure regularly, and keep in regular contact with your doctor about your readings. To learn more about high blood pressure and healthy ranges, visit the American Heart Association.
Maintain a healthy weight. We know that being overweight or obese is a risk factor for cognitive decline and can increase chances of developing dementia in later life. It’s a good idea to monitor your weight weekly to ensure you remain in a healthy range. If you’re trying to lose weight, try starting each meal and snack with a full glass of water. The brain responds to the weight and volume of the contents in the stomach to send the message to the brain that it’s time to stop eating. This also works well for vegetables, since they’re packed with fiber and essential nutrients for few calories. Try filling ½ your plate at mealtimes with non-starchy veggies such as a leafy green salad or a blend of other colorful vegetables before choosing other foods. To learn more about what the research says about successful weight loss strategies, visit the National Weight Control Registry.
Stay physically active. Physical activity can stimulate neuroplasticity, enhance memory, and boost mood and mental health. Research has shown the best physical activity prescription for the brain seems to be a combination of aerobic, strength, and stretching and balance activity. Older adults who had supported exercise increased to 120-150 minutes per week for 1 year had stalled or delayed cognitive decline with a prescription of all three exercise modalities. We recommend starting with as little as two days per week and working up to the goal of 4 days per week with 30 minutes devoted to aerobic activity, 15 minutes strength, and 10 minutes of stretching and balance. For more updates on all things physically active, visit the Physical Activity Guidelines for Americans.
Keep it social. Social connection is a powerful ally for the brain. A study looking at post-mortem brain pathology of older adults found that some participants whose brains had extensive Alzheimer's disease indicators, had no or very few clinical manifestations of the disease. This is referred to as higher cognitive reserve, meaning their brains were more resilient to showing symptoms of the disease, despite the presence of pathology in the brain. Individuals who report greater interaction with others throughout life are more likely to have increased cognitive reserve. The opposite is also true. Social isolation can increase risk for cognitive decline and onset of dementia. Find engaging ways to interact with others on a regular basis such as taking an exercise or cooking class, volunteering in your community, or joining a book club. For ways to get connected in your community, check our your local Alzheimer’s Association Chapter.
Maintain a healthy diet.
We are big fans of Small Changes. Begin by taking inventory. Download the MIND Diet Refrigerator Chart to see what areas to target.
Get organized by choosing one or two recipes from our Recipe Bank and make a grocery list. You can download our Grocery List Template here.
Or just choose one meal to redesign according to the MIND Plate to get one meal off to a start in the right direction.
If you’re ready to plan the whole week, download our Meal Planner Template that can help you achieve a therapeutic MIND Score for the week.
Need More Support?
Join our 6-Week MIND Diet Program
o Live Zoom sessions begin Wednesday June 26th 10aPT / 12pCT / 1pET
o Nutrition and lifestyle coaching
o Cooking demos and meal planning
o Individualized MIND Score Tracker
o Lifestyle tips to promote healthy weight loss
