Ways to Lower Your Dementia Risk
New studies add to evidence that we can greatly lower the risk of developing Alzheimer’s disease or other forms of dementia
Welcome back to Age Wise, exploring the science of improving physical health and mental wellness at every stage of life. This week, three new studies add to much other research on risk factors for dementia and ways to lower your risk. And just as I was about to send this newsletter out, this other new study crossed my radar:
If you know someone with Alzheimer’s disease or some other form of dementia, the conclusions of this new study, published today, suggest yet another reason you’ll want to keep an eye on them: “Older adults living with dementia have twice the risk of falling and three times the risk of incurring serious fall-related injuries, like fractures, compared to those without dementia.”
And, of course, what we might all hope for is to avoid dementia in the first place. So on that note…
Dementia is often thought to be an inevitable consequence of aging. Far from it. While some people are genetically at greater risk, and the disease occasionally strikes in middle age, most cases creep in after age 60, and even then, most people do not get diagnosable dementia at all. Meanwhile, there are things anyone can do to lower their risk. Because the gradual buildup of damage in the brain that leads to dimension can begin a decade before any notable symptoms show up, it’s never too soon to adopt mindsets and behaviors that promote good brain health.
The importance of social engagement
Being socially isolated is linked to a 28% higher risk of developing dementia, based on data on 5,022 adults followed for nine years, scientists reported Jan. 11 in the Journal of the American Geriatrics Society. The results held up even after factoring in demographics and health status.
“Social connections are increasingly understood as a critical factor for the health of individuals as they age,” said study team member Thomas Cudjoe, MD, of Johns Hopkins University School of Medicine. “Our study expands our understanding of the deleterious impact of social isolation on one’s risk for dementia over time.”
Another reason to treat hearing loss
In case you didn’t hear, hearing loss is common as we age. But it’s not just older people who struggle with it. As I’ve written previously:
More than 35 million Americans suffer mild to severe hearing loss. It affects about a third of people ages 65 and 74, and at least half of people over 75. But also, some 17% of U.S. teens show signs of noise-induced hearing loss, as do 19.2% of people ages 20–29. As the population ages over the next four decades, the sheer number of Americans with moderate or worse hearing loss is expected to nearly double.
But hearing aids are ridiculously expensive and rarely covered by health insurance, and they come with unnecessary stigma, so many people do little or nothing about their hearing problems, whether by choice or due to the cost. That’s a shame, because…
Research published Jan. 10 in the Journal of the American Medical Association confirms that hearing loss, untreated, raises the risk of developing dementia. For people over 80 with moderate to severe hearing loss, the prevalence of dementia is 61% higher than among those who hear well, and hearing aids were found to significantly lower the risk.
“This study refines what we’ve observed about the link between hearing loss and dementia, and builds support for public health action to improve hearing care access,” said lead author Alison Huang, PhD, a senior research associate at the Johns Hopkins Bloomberg School of Public Health.
(My guess: This is related to the above new finding, since poor hearing can lead to frustrating social interactions and withdrawal from social activities.)
Exercise intensity can make a difference
It’s firmly established that exercise is good for the mind. Just look at these two brains, one running on exercise and one that’s been sitting around:
![](https://substackcdn.com/image/fetch/w_1456,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2Fb9918a0a-aa79-4c01-b9da-3f6969a5b255_747x292.png)
A new study Jan. 11 in the Journal of Physiology found that short, intense cycling—bouts of just six minutes—increased production of proteins that are essential for learning and memory, and scientists think the activity could help slow any onset of dementia. It’s a small study—just 12 participants—so I wouldn’t put too much stock in the finding on its own. However, it complements a bevy of other studies showing convincingly that exercise is crucial to keeping the brain healthy. At minimum, aim for 22 minutes daily of moderate physical activity, on average, and if you’re able to spend some of that time working out intensely, all the better.
Well-established remedies
Previous research has identified seven reliable ways to lower your odds of dementia, regardless of your genetic risk:
Be physically active
Eat well
Lose weight
Don’t smoke
Maintain healthy blood pressure
Control cholesterol
Reduce blood sugar
This one might surprise you: Drinking enough water on a regular basis can also up your odds of living longer and avoiding dementia, as well as other chronic diseases. This rings particularly true the older we get, because with age, we’re more likely to fail on this front. I recently wrote on Medium about the latest research on how much water we need, what foods and drinks count toward the total (you’ll be surprised!) and how to know if you’re getting enough: What Happens if You Don’t Drink Enough Water?
Finally, poor sleep is a serious risk factor for dementia. If you’re not getting enough high-quality sleep—being tired or cranky in the afternoons is the simplest measure of a shortfall—that’s something you’ll want to address ASAP and forevermore. If you’ve been with me a while, you know I wrote an entire book about this, and if you want to take care of your mind and body, you might want to give it a look (link below).
Totally unrelated, I want to mention an important story I wrote this week on Medium:
Few human conditions so seriously, surely, and yet unexpectedly affect the health of half the global population as menopause, marked by everything from hot flashes and night sweats to serious internal plumbing problems, poor sleep and notable ongoing health risks. Likewise, few conditions of such seriousness are less talked about or more misunderstood. But we don’t talk about it. Why is that?
Read: Menopause Myths, Mysteries and Misconceptions
Take care of yourself, now and again.
—Rob
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