How to Reduce Your Risk of Dementia
Lindsay Knake
| 4 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Key Takeaways
- A new study found that lifestyle changes, including regular exercise and a healthy diet, can slow cognitive decline and reduce the risk of dementia in older adults.
- Engaging in moderate to high-intensity exercise, such as walking or tai chi, for at least 30 minutes a day, five days a week, can help improve cognitive function and reduce dementia risk.
- Adopting a brain-healthy lifestyle, including socializing, cognitive training and good sleep hygiene, can also help delay the onset of dementia and promote overall health as people age.
Memory loss, cognitive decline and a loss of daily functioning are part of dementia, which more than 7 million Americans deal with.
A new study has found lifestyle changes are linked to a slower loss of cognitive decline. Let’s take a look at the study and habits you can make in your own life to stay healthy as you age.
The POINTER study on dementia
A clinical trial of 2,111 adults age 60 to 79 at risk of dementia looked at different interventions to manage the cognitive decline from May 2019 to March 2023. The participants in the POINTER study, which was at five clinical sites across the United States, had sedentary lifestyles and a “suboptimal” diet along with other dementia risk factors such as family history.
To half the participants, the researchers provided a structured lifestyle intervention that included:
- Eight moderate to high-intensity exercise sessions a week
- The MIND diet
- Three weekly cognitive challenges
- Social engagement
- Cardiovascular health monitoring
The other half of the participants received a lower-intensity self-guided intervention, which included educational materials and encouragement to live a healthy lifestyle. The POINTER study found both groups improved their cognitive function, but the structured group had a higher improvement in their cognitive function measured by memory and cognition tests. This group saw sustained changes, according to the researchers.
A structured program like that may be difficult for some people to maintain, however, the study shows ways people can improve their cognitive function and reduce the risk of developing dementia.
Exercise
Getting regular exercise has a host of benefits for your physical and mental health, including your brain and memory. More physical activity is associated with a slower rate of cognitive decline, according to a study. Even as little as 5 minutes of exercise a day can help, according to Johns Hopkins Health, but aim for 30 minutes a day, five days a week.
While most studies have looked at walking, increasing your heart rate through many different types of exercise may improve cognition, according to Harvard Health.
Try exercises such as:
- Walking
- Tai chi
- Water aerobics
- Seated exercises
- Resistance training
- Balance exercises
The MIND diet
Eating a healthy diet is linked to a reduced risk of developing dementia, according to multiple studies. The Mediterranean-Dash Intervention for Neurodegenerative Delay, or MIND diet, is associated with delayed aging and reduced cognitive impairment. The relationship between this diet and healthy aging isn’t entirely understood, however, it is effective.
The MIND diet is high in foods such as:
- Beans
- Poultry and fish
- Berries and nuts
- Whole grains
- Leafy greens
- Other non-green vegetables
- Olive oil
The MIND diet limits foods such as:
- Fried foods, ultra-processed foods and fast food
- Red and processed meats
- Butter and stick margarine
- Cheese
- Sweets and pastries
- Added sugars
Smoking and alcohol increase dementia risk, so quitting smoking and limiting or quitting alcohol for long-term health.
A healthy diet can also reduce the risk of hypertension and Type 2 diabetes, which are associated with dementia.
Cognitive training
Challenging your brain through mental exercises is another way to stay sharp as you age. A study found staying cognitively engaged as you age may delay the onset of dementia by five years.
There are many ways to engage your brain, including:
- Reading books, magazines and newspapers
- Writing letters or in a journal
- Playing games such as checkers, cards or board games
- Doing puzzles, including crossword, Sudoku and jigsaw puzzles
- Singing or playing an instrument
- Hand-eye coordination activities such as painting to bouncing a ball
Socializing
Staying social and in connection with other people is associated with reduced risk of cognitive decline. One study found adults in their 70s and older who were highly socially active had 70% less cognitive decline than their peers who had the least social activity.
Ways seniors can engage in social activity include:
- Creating regular plans or calls with family and friends
- Talking to neighbors or community members
- Using hearing aids in the case of hearing loss
- Taking a class or joining a club
- Volunteering with others
Also focus on good sleep hygiene as poor sleep, including untreated sleep apnea, increases dementia risk.
If you have a family history of dementia or are concerned about cognitive decline, talk to your primary care provider.
Image: Getty Images
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