New Study Reveals 4 Habits to Reduce Alzheimer's Risk

Understanding the Risk of Alzheimer’s and Simple Lifestyle Changes

Struggling to remember basic things, like your loved ones’ names or whether you took your medication, can be a source of anxiety. Many people share these concerns, with nearly 80 percent expressing worries about dementia, according to the World Alzheimer Report 2019. Fortunately, new research suggests that certain lifestyle habits can significantly help protect your memory as you age.

Key Lifestyle Changes for Brain Health

While it's impossible to completely prevent Alzheimer’s, there are steps you can take to reduce your risk. According to recent studies presented at the Alzheimer’s Association International Conference, simple changes in daily habits can make a big difference.

One study focused on the APOE4 gene, which is known to increase the risk of Alzheimer’s. Dr. David Perlmutter, a Board-certified Neurologist and New York Times bestselling author, explains that carriers of this gene have a higher likelihood of developing the condition due to increased brain inflammation.

The Power of Walking

Walking emerged as a powerful tool in reducing the risk of Alzheimer’s. Participants who walked more experienced significant cognitive benefits, especially those with the APOE4 gene. Women who increased their walking by 10 percent saw a 4.7 percent improvement in complex thinking, while men saw a 2.6 percent increase. For those with the APOE4 gene, women experienced an 8.5 percent increase in cognitive performance, and men saw a 12 percent improvement.

This difference relates to BDNF, a protein that supports brain health. Men typically have more muscle mass, which contributes to higher levels of BDNF. This explains why men may derive more benefit from exercise, although women can also enhance their brain health by incorporating strength training into their routines.

Incorporating Physical Activity into Daily Life

Regular physical activity is essential for brain health. Dr. Ryan Sultan, a double board-certified psychiatrist, offers practical tips to integrate more movement into your day:

• Phone a friend: Use walking as an opportunity to catch up with someone.
• Take 10 minutes to move: Break up your workday with short walks to refresh your mind.
• Park further away: Make walking part of your routine by choosing a farther parking spot.
• Start small: Focus on building the habit rather than the distance.
• Keep sneakers in your car: Always be ready to add extra movement to your day.

Challenging Your Brain

Another study highlighted the benefits of cognitive training, which includes activities like brain games or puzzles. Combining this with physical activity and a healthy diet can lead to significant improvements in brain function. Dr. Perlmutter emphasizes that a multifaceted approach is most effective, as multiple factors contribute to Alzheimer’s disease.

The MIND Diet for Brain Health

Diet plays a crucial role in preventing dementia. The MIND diet, a combination of the Mediterranean and DASH diets, encourages eating foods like vegetables, berries, whole grains, nuts, and fish. A study published in the Journal of the American Medical Association found that adults following this structured lifestyle program showed greater improvements in thinking and memory over two years.

Final Thoughts on Brain Health

As we age, maintaining brain health becomes increasingly important. While some aspects of aging are out of our control, lifestyle choices can significantly impact our cognitive function. By incorporating regular physical activity, challenging your brain, and adopting a healthy diet, you can take proactive steps to protect your memory and overall brain health.

Remember, always consult with a healthcare professional before making any significant changes to your lifestyle or treatment plan.