ALZHEIMER’S ASSOCIATION: IOWA CHAPTER A New Year’s Resolution to Reduce Your Risk of Dementia By Alzheimer’s Association As people ponder their 2024 New Year’s resolutions, the Alzheimer’s Association is encouraging everyone to include activities to reduce their risk of dementia and increase brain health on the list. Research shows that healthy lifestyle interventions may help reduce the risk of dementia. There are currently more than 6 million Americans age 65 and older living with Alzheimer’s, including 66,000 in Iowa. Unfortunately, Black and African Americans are 2 times more likely to develop Alzheimer’s or dementia as they age compared to older white Americans. Age is the greatest risk factor for Alzheimer’s disease. In fact, 1 in 3 seniors age 85 and older will have Alzheimer’s disease. While some brain changes are inevitable as we age, there is a growing body of research to suggest that adopting healthy lifestyle behaviors, including healthy eating, exercising regularly, not smoking and staying cognitively engaged may help us age healthier and help reduce the risk of cognitive decline. Several studies on risk reduction generated considerable attention in recent years, including one that found eating a large amount of ultraprocessed food can significantly accelerate cognitive decline. Another study suggests that regular physical activity, even modest or low exertion activity such as stretching, may protect brain cells against damage. THE ALZHEIMER’S ASSOCIATION OFFERS THESE FIVE TIPS TO REDUCE THE RISK OF COGNITIVE DECLINE: 1. EXERCISE REGULARLY — Regular cardiovascular exercise helps increase blood flow to the body and brain, and there is strong evidence that regular physical activity is linked to better memory and thinking. 2. MAINTAIN A HEART-HEALTHY DIET — Stick to a meal schedule full of fruits and vegetables to ensure a well-balanced diet and limit the amount of ultraprocessed foods like soft drinks, chips, hot dogs or candy. Some evidence suggests a healthful diet is linked to cognitive performance. The Mediterranean and DASH diets, which emphasize whole grains, green leafy vegetables, fish and berries, are linked to better cognitive functioning, and help reduce risk of heart disease as well. 3. GET PROPER SLEEP — Maintaining a regular, uninterrupted sleep pattern benefits physical and psychological health, and helps clear waste from the brain. Adults should get at least seven hours of sleep each night and try to keep a routine bedtime. 4. STAY SOCIALLY AND MENTALLY ACTIVE — Meaningful social engagement may support cognitive health, so stay connected with friends and family. Engage your mind by doing activities that stump you, like completing a jigsaw puzzle or playing strategy games. Or challenge yourself further by learning a new language or musical instrument. 4. KEEP YOUR HEART HEALTHY — Recent study shows strong evidence that a healthier heart is connected to a healthier brain. The study shows that aggressively treating high blood pressure in older adults can help reduce the development of mild cognitive impairment (MCI). Incorporating these behaviors become especially important as we age, but they are good guidelines to follow at any age. Research suggests that incorporating these behaviors in combination will have the greatest benefit, but even if you begin with one or two you’re moving in the right direction. To learn more about ways to reduce your risk of cognitive decline by making lifestyle changes, go to alz.org. 11
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