“Adopting healthy lifestyle behaviors may reduce dementia risk in those with family history” is the catchy title motivating six healthy behaviors that statistically lower one’s chances of dementia.
Not in any order of efficacy, the six behaviors are:
- Eating a healthy diet of more fruits and vegetables with less processed meats and refined grains
- Not smoking
- Consuming alcohol moderately at most (less than two drinks per day for men and one drink per day for women)
- Sleeping six to nine hours per day
- Engaging in physical activity of at least 150 minutes per week
- Maintaining a BMI less than 30 (the cut off for obesity)
There are no secrets above, but statistically codifying healthy behaviors for over 300,000 people is reassuring. Also comforting is the fact that engaging in any three of the above good behaviors reduces the overall risk for dementia.
Family risk, namely having a first-degree relative with dementia, is a significant warning factor. However, embracing the above healthy behaviors mitigates some of the bad luck of having a genetic disposition towards developing dementia.
“Physical activity keeps your brain sharp” is another study showing that poor fitness levels in midlife are linked to smaller brains at age 60, declining memory, worsening cognitive ability, and a higher risk of stroke after age 65. Looking at longitudinal studies shows that young people who had higher levels of fitness also had better attention, learning, working memory, and problem solving. These positive attributes extend over a lifetime.
The remarkable overlap with some of the Blue Zones Power 9® principles—moving naturally, adopting a plant slant diet, enjoying wine at five with friends—associated with more people living to 100 without mental deterioration is expected. Proving the point with these recent studies is reassuring.
We know what to do, but the challenge is getting young folks into healthy behaviors early in life. Having charismatic examples of older folks engaged in the six positive behaviors listed above is a great start for younger generations. In addition to enjoying health and wellness, society will benefit by using fewer resources for healthcare and rehabilitation. Avoiding misery by embracing prevention is the single best treatment for everyone.
