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Want To Lower Your Dementia Risk? Get These 3 Factors Under Control.

News Feed
Thursday, April 18, 2024

Dementia is extremely common. According to a 2022 study, a startling 10% of adults in the United States over the age of 65 have dementia, and another 22% have mild cognitive impairment. And dementia risk only increases as we get older: Thirty-five percent of people over the age of 90 are living with dementia.The condition isn’t entirely preventable — age, genetics, and environmental influences can all play a role. But some lifestyle-related risk factors are within your control. Below, neurologists share the three most important risk factors to address if you want to prevent dementia, and the best steps you can start taking today.Risk factor #1: Not enough exerciseWe all know that the benefits of getting the recommended 150 minutes of exercise per week extend far beyond maintaining or losing weight. And one of those benefits is lowering your dementia risk.”Obesity, hypertension and diabetes are associated with up to 50% of dementia cases,” Dr. Alvaro Pascual-Leone, a professor of neurology at Harvard Medical School, told HuffPost. “It follows that improving risk factors, such as [sedentary] lifestyles that contribute to developing those conditions, could significantly decrease dementia rates.”In addition to helping to control obesity, hypertension and diabetes, Pascual-Leone said, physical exercise might also help promote the formation of new brain cells. “This improves the efficacy of the mechanisms of brain plasticity, which are critical for the acquisition of new skills and the formation of memories,” he said.Don’t know where to begin with exercise? Pascual-Leone said that if you haven’t exercised in a while, you should talk to your doctor or physical therapist to help you get a safe start. “Aerobic, strength training and mind-body exercises can help sharpen your mind,” he said. “Aim for a combination of aerobic exercise such as walking or cycling, strength training with weights or resistance bands, and mind-body exercises such as yoga or tai chi, which can calm your mind. Work up to at least 30 minutes of exercise per day, five days per week.”andreswd via Getty ImagesSocial interaction and exercise are both crucial for curbing dementia risk.Risk factor #2: Not enough social interactionLoneliness is highly correlated with depression, alcohol misuse and sleep problems. As it turns out, it’s also a risk factor for dementia. “Having limited social engagement and interaction is linked to higher dementia risk,” Dr. Smita Patel, a physician and neuroscientist, told HuffPost. Beyond protecting your brain, Patel noted that increased social interaction can help you live longer, too. “Your overall survival rate increases by 50% if you have strong social relationships. More than 80% of centenarians communicate with a friend or family member daily.”“Interactions with families, friends, and neighbors make us who we are,” Pascual-Leone said. “These moments not only make us feel good, but they also improve our brain function and overall health. Studies show that feeling lonely can be as harmful for your health as better-known risk factors such as daily smoking, or serious health conditions like diabetes.”If you’re worried you don’t get enough social interaction, Pascual-Leone said there are some steps you can take ASAP.“Start by identifying five close friends, and connect with each person at least once a week,” he said. “This can mean calling them on the phone or meeting for tea or coffee. Next, ask yourself if you feel lonely. If the answer is yes, talk with your family and closest friends about what you can do together. You can also think about joining a club, class, or group in your area made up of people who share your interests.”Risk factor #3: Not enough sleep“Inadequate sleep, particularly sleeping less than five to six hours per night, is associated with an increased risk of developing dementia later in life,” Patel said. And unfortunately, insomnia only becomes more common as we age.If you’re struggling to get more than five hours of sleep per night, Pascual-Leone suggested a few steps to take. “You can do this by limiting alcohol, avoiding large meals and drinks two hours before bedtime, keeping your room nice and cool (between 60 and 68 degrees Fahrenheit), avoiding exposure to phones, laptops and TVs two hours before bed, and using a white noise app or machine,” he said.These aren’t the only lifestyle-related risk factors for dementia, but getting them under control can make a significant difference in lowering your risk. “There is currently is no cure for dementia,” Pascual-Leone said. “But there are several lifestyle and activity behaviors everyone can put into action to manage their overall brain health.”In other words, when it comes to dementia, prevention is the best medicine. If you get started today, your future self will definitely thank you.Support HuffPostOur 2024 Coverage Needs YouYour Loyalty Means The World To UsAt HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.Can't afford to donate? Support HuffPost by creating a free account and log in while you read.As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.Contribute as little as $2 to keep our news free for all.Can't afford to donate? Support HuffPost by creating a free account and log in while you read.Dear HuffPost ReaderThank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?Dear HuffPost ReaderThank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.Support HuffPostAlready contributed? Log in to hide these messages.

Experts explain the main habits you need to be mindful of if you want to keep your brain as sharp as possible.

Dementia is extremely common. According to a 2022 study, a startling 10% of adults in the United States over the age of 65 have dementia, and another 22% have mild cognitive impairment. And dementia risk only increases as we get older: Thirty-five percent of people over the age of 90 are living with dementia.

The condition isn’t entirely preventable — age, genetics, and environmental influences can all play a role. But some lifestyle-related risk factors are within your control. Below, neurologists share the three most important risk factors to address if you want to prevent dementia, and the best steps you can start taking today.

Risk factor #1: Not enough exercise

We all know that the benefits of getting the recommended 150 minutes of exercise per week extend far beyond maintaining or losing weight. And one of those benefits is lowering your dementia risk.

”Obesity, hypertension and diabetes are associated with up to 50% of dementia cases,” Dr. Alvaro Pascual-Leone, a professor of neurology at Harvard Medical School, told HuffPost. “It follows that improving risk factors, such as [sedentary] lifestyles that contribute to developing those conditions, could significantly decrease dementia rates.”

In addition to helping to control obesity, hypertension and diabetes, Pascual-Leone said, physical exercise might also help promote the formation of new brain cells. “This improves the efficacy of the mechanisms of brain plasticity, which are critical for the acquisition of new skills and the formation of memories,” he said.

Don’t know where to begin with exercise? Pascual-Leone said that if you haven’t exercised in a while, you should talk to your doctor or physical therapist to help you get a safe start.

“Aerobic, strength training and mind-body exercises can help sharpen your mind,” he said. “Aim for a combination of aerobic exercise such as walking or cycling, strength training with weights or resistance bands, and mind-body exercises such as yoga or tai chi, which can calm your mind. Work up to at least 30 minutes of exercise per day, five days per week.”

andreswd via Getty Images

Social interaction and exercise are both crucial for curbing dementia risk.

Risk factor #2: Not enough social interaction

Loneliness is highly correlated with depression, alcohol misuse and sleep problems. As it turns out, it’s also a risk factor for dementia. “Having limited social engagement and interaction is linked to higher dementia risk,” Dr. Smita Patel, a physician and neuroscientist, told HuffPost.

Beyond protecting your brain, Patel noted that increased social interaction can help you live longer, too. “Your overall survival rate increases by 50% if you have strong social relationships. More than 80% of centenarians communicate with a friend or family member daily.”

“Interactions with families, friends, and neighbors make us who we are,” Pascual-Leone said. “These moments not only make us feel good, but they also improve our brain function and overall health. Studies show that feeling lonely can be as harmful for your health as better-known risk factors such as daily smoking, or serious health conditions like diabetes.”

If you’re worried you don’t get enough social interaction, Pascual-Leone said there are some steps you can take ASAP.

“Start by identifying five close friends, and connect with each person at least once a week,” he said. “This can mean calling them on the phone or meeting for tea or coffee. Next, ask yourself if you feel lonely. If the answer is yes, talk with your family and closest friends about what you can do together. You can also think about joining a club, class, or group in your area made up of people who share your interests.”

Risk factor #3: Not enough sleep

“Inadequate sleep, particularly sleeping less than five to six hours per night, is associated with an increased risk of developing dementia later in life,” Patel said. And unfortunately, insomnia only becomes more common as we age.

If you’re struggling to get more than five hours of sleep per night, Pascual-Leone suggested a few steps to take. “You can do this by limiting alcohol, avoiding large meals and drinks two hours before bedtime, keeping your room nice and cool (between 60 and 68 degrees Fahrenheit), avoiding exposure to phones, laptops and TVs two hours before bed, and using a white noise app or machine,” he said.

These aren’t the only lifestyle-related risk factors for dementia, but getting them under control can make a significant difference in lowering your risk.

“There is currently is no cure for dementia,” Pascual-Leone said. “But there are several lifestyle and activity behaviors everyone can put into action to manage their overall brain health.”

In other words, when it comes to dementia, prevention is the best medicine. If you get started today, your future self will definitely thank you.

Support HuffPost

Our 2024 Coverage Needs You

Your Loyalty Means The World To Us

At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.

Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.

Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.

Can't afford to donate? Support HuffPost by creating a free account and log in while you read.

As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.

Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.

Contribute as little as $2 to keep our news free for all.

Can't afford to donate? Support HuffPost by creating a free account and log in while you read.

Dear HuffPost Reader

Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.

The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?

Dear HuffPost Reader

Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.

The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.

Support HuffPost

Already contributed? Log in to hide these messages.

Read the full story here.
Photos courtesy of

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A Recipe for Avoiding 15 Million Deaths a Year and Climate Disaster Is Fixing Food, Scientists Say

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Their conclusion: Without substantial changes to the food system, the worst effects of climate change will be unavoidable, even if humans successfully switch to cleaner energy.“If we do not transition away from the unsustainable food path we’re on today, we will fail on the climate agenda. We will fail on the biodiversity agenda. We will fail on food security. We’ll fail on so many pathways,” said study co-author Johan Rockström, who leads the Potsdam Institute for Climate Impact Research.The commission's first report in 2019 was regarded as a “really monumental landmark study” for its willingness to take food system reform seriously while factoring in human and environmental health, said Adam Shriver, director of wellness and nutrition at the Harkin Institute for Public Policy and Citizen Engagement. 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Our food choices could push the planet past a tipping point The researchers looked beyond climate change and greenhouse gas emissions to factors including biodiversity, land use, water quality and agricultural pollution — and concluded that food systems are the biggest culprit in pushing Earth to the brink of thresholds for a livable planet.The report is “super comprehensive” in its scope, said Kathleen Merrigan, a professor of food systems at Arizona State University who also wasn’t involved with the research. It goes deep enough to show how farming and labor practices, consumption habits and other aspects of food production are interconnected — and could be changed, she said. “It’s like we’ve had this slow awakening to the role of food” in discussions about planetary existence, Merrigan said. 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Crisis

Sounding the Alarm ~ America's Climate Crisis

"It's really hard being a fire family. Every day it's getting worse." -Brett, wife of Marin County Battalion Chief in California.Every day, Americans who live close to the land and sea face the dangers of climate change—from a firefighter in California, to a beekeeper in Arizona, to a climate refugee losing her home in Florida. The changing climate affects our food systems, water and way of life. These American families are in the trenches sacrificing everything while facing depression, PTSD, and suicide—collateral damage of a crisis unchecked. Award-winning filmmaker, Peter Goetz, captures America's faces and voices, shot in 2020 leading up to the presidential election. Goetz and the Biden campaign made history, producing the first national climate spot to run during a presidential election. But this film dives deeper into the American climate crisis to explore the lives of the people who are sounding the alarm, worried about their grandchildren’s future, asking, "If not us, then who?" This is a story of the resilience, perseverance, and ingenuity of the American people. Ever hopeful, they collectively take on a common enemy. As the young, Navajo solar visionary Brett Issac insists, "We've got to turn this train around before it's too late."

Climate
Crisis
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