Changes in the brain begin at least 20 years before symptoms appear. Start this habit now to reduce your risk.
While genetics play a role, research shows that lifestyle choices can reduce your risk of dementia, even if you have a family history of the disease. Start as early as possible, as brain changes associated with Alzheimer's can begin decades before symptoms appear.
Of all the risk factors, from smoking to high blood pressure, experts say exercise is the No. 1 habit to start. Regular activity not only reduces the risk of dementia, but also strengthens the heart, lungs, and muscles, improves mood, and helps prevent other chronic diseases.
What makes exercise important?
In one study, 70 adults aged 55 to 80 with mild dementia were randomly assigned to either stretching sessions or regular exercise. Over the course of 12 months, the exercise group increased their workouts to four to five sessions per week—two of which were high intensity—lasting 30 to 40 minutes each. They started more slowly, with three shorter sessions per week, and gradually increased the frequency and duration over time.
After a year, those in the exercise group had less stiff blood vessels in their necks and more blood flow to their brains. Those in the stretching-only group did not have the same beneficial changes.
Other studies have also linked physical activity to a healthier brain. For example, one review of research found that physical activity was associated with a 20% lower risk of dementia from all causes and a 14% lower risk of Alzheimer's disease. Another review found a small but significant link between higher levels of physical activity and better cognitive performance later in life.
According to another study, even minimal physical activity can help people who have difficulty moving, such as those with osteoarthritis. Compared with people who were inactive, people who walked for 15 to 30 minutes once or twice a week had a 52% lower risk of dementia. Those who walked at least three times a week had an 81% lower risk.
Although more research is needed, there are some clues as to why physical activity may improve cognition. For example, one study found that exercise may directly impact many of the changes in the brain associated with the development of Alzheimer's disease. In other words, exercise may affect the brain at the cellular level.
How to increase physical activity?
Just start at your current level and gradually increase the duration and intensity over time. Try new activities, such as dodgeball, dancing, or yoga. Learning something new can also improve your brain health. While people who are used to exercising will tell you that you feel much better after a workout, that feeling may not come immediately. But once you get used to exercising—and you move your body in a way that feels good—you may actually enjoy it.
Other habits that help keep your brain healthy
- Eat a balanced diet: An example of this is the MIND diet, a combination of the Mediterranean diet and the DASH diet, designed for healthy blood pressure, including eating plenty of whole grains, green leafy vegetables, berries, fish, nuts, beans and vegetables. There is evidence that eating a MIND diet can reduce the risk of cognitive decline, even if you already have symptoms.
- Get enough sleep: Lack of sleep, which increases stress, has been linked to an increased risk of dementia. Aim for seven to nine hours of sleep each night. Waking up at the same time every morning, exercising, and avoiding blue light before bed can all help you get a better night's sleep.
- Connect with people: Social isolation and loneliness are linked to depression and dementia. On the other hand, research has shown that people who maintain close social relationships have younger brains.
- Avoid smoking and drinking too much alcohol: Both can accelerate cognitive decline. Even moderate alcohol consumption has been shown to reduce brain volume. To reduce your alcohol intake, try one of these non-alcoholic drinks.