Walk 10,000 steps a day, cut down on alcohol, get a better night's sleep, and be more socially active. These changes could prevent up to 40% of dementia cases worldwide.
Given that dementia remains one of the most feared diseases, why aren't we pushing doctors and governments to support lifestyle changes through new programs and policy initiatives?
But the truth is more complicated. We know that changing your lifestyle is difficult. Ask anyone trying to keep their New Year's resolution to go to the gym three times a week. It can be doubly difficult if the changes you need to make now don't show results for years or even decades, and you don't really understand why they work.
manage your health
Anyone who has seen a loved one living with dementia face humiliations and debilitations large and small, eventually becoming unable to eat, communicate, or remember. , you know that dementia is a devastating disease.
Several new drugs are coming to market to treat Alzheimer's disease, one of the most common forms of dementia. However, it is still far from a cure and is currently only effective for patients with early stage Alzheimer's disease.
Therefore, lifestyle changes may be your best hope for slowing dementia or never developing it at all. Actor Chris Hemsworth knows that. He has watched his grandfather live with Alzheimer's disease, but after learning he has two copies of his APOE4 gene, he is trying to change his lifestyle. . This gene is a risk factor for Alzheimer's disease, and having two copies greatly increases a person's risk of developing the same condition.
Research has identified modifiable risk factors that contribute to increased risk of dementia.
- Lack of exercise
- excessive intake of alcohol
- sleep less
- social isolation
- hearing loss
- Cognitive engagement decreases
- poor eating habits
- high blood pressure
- obesity
- Diabetes
- traumatic brain injury
- smoking
- depression
- Air pollution
Our understanding of the biological mechanisms of these risk factors is diverse, with some being more clearly understood than others.
But there's a lot we do know. And here's what you need to know too.
Cognitive reserve and neuroplasticity
Cognitive reserve is the brain's ability to withstand injury and neurodegenerative disease. When there is a loss of tissue or function in one part of the brain, other brain cells (neurons) work harder to compensate. In theory, this means that a lifetime of experiences and activity creates a dam for the brain against the damage caused by disease and aging.
Neuroplasticity is the brain's remarkable ability to adapt, learn, reorganize, and create new pathways or rewire existing ones to recover from injury. The important point is that neuroplasticity can occur at any time and at any age. This means that learning and activities need to last a lifetime.
Many of the risk factors associated with dementia are likely to act in combination, so a whole lifestyle approach is important. For example, research shows that exercise, cognitive, and social engagement maintain brain plasticity by stimulating the brain, growing new neural connections, and building cognitive reserve.
The mechanism behind this is a combination of factors, including increasing oxygen and blood flow to the brain, stimulating growth factors that keep neurons healthy, and reducing inflammation.
The opposite is also true. Lack of sleep, diet, social isolation, and untreated depression are associated with decreased cognitive reserve.
The same rationale applies to hearing loss, a major new risk factor for dementia. When a person's hearing deteriorates, it becomes difficult to interact socially with others, resulting in a loss of sensory input. The brain has to work harder to compensate, potentially reducing cognitive reserve and the ability to withstand dementia.
The role of stress and inflammation
Stress response and inflammation are the body's complex responses to injury. Inflammation is a key component of the body's immune system, which helps defend against threats and repair tissue damage. While short-term inflammation is a natural and good response, chronic or long-term inflammation disrupts normal function and damages brain cells.
For example, one of the commonalities between dementia and untreated depression is an inflammatory process. Long-term exposure to stress hormones can cause chronic inflammation. High blood pressure, physical inactivity, smoking, and air pollution are also associated with chronic inflammation and stress, which can damage blood vessels and neurons in the brain.
A new field of ongoing research shows that social isolation is also associated with inflammation. As we have learned during the COVID-19 pandemic, the brain is hardwired to respond to social interaction as a means of bonding and emotional support, especially during times of distress.
Research shows that more than one in three Canadians feel lonely, and a lack of social connection and loneliness can trigger the body's stress response and neuroendocrine changes, contributing to this inflammatory process for a long time. Exposure can cause brain damage.
Similar pathways across multiple diseases
Some of these risk factors and their biological pathways span multiple chronic diseases. Accumulating evidence from decades of research supports the concept that “what's good for your heart is good for your head.”
This means that these lifestyle changes not only reduce your risk of dementia, but also your risk of diabetes, high blood pressure, and heart disease. This not only highlights the complex nature of dementia, but also provides a unifying strategy to address the multiple health concerns that can arise as we age.
it's never too late
It's never too late to change. The human brain and body have an amazing ability to adapt and be resilient throughout life.
There are benefits to being physically and socially active at any age, but as the body's metabolism slows and risk factors increase, cognitive reserve becomes even more important to prevent cognitive decline. Some studies have shown that after age 40, the benefits may be even greater. .
By changing your lifestyle, you can watch your children grow into adulthood, and if you can walk 20 blocks to your favorite coffee shop every day and continue living at home, you can probably take 10,000 steps every day. It's worth walking, changing your diet, and keeping your friendships strong. At worst, you will be healthier and more independent, with or without dementia. At best, you may be able to avoid dementia and other major illnesses altogether and continue living your best possible life.
This article is republished from The Conversation under a Creative Commons license. Read the original article.
