Living a healthy lifestyle involves staying physically active, eating nutritious foods, and avoiding smoking. Recent research has identified five additional factors that can help maintain brain health and cognitive function as you age.
The study, published in JAMA Neurology, examined the autopsies of 586 individuals who lived to an average age of 91. These participants were part of the Rush Memory and Aging Project, which spanned over 20 years and involved regular cognitive and physical assessments, as well as lifestyle questionnaires.
Researchers discovered a clear association between healthy lifestyle habits and a reduced risk of cognitive decline as individuals grew older. Remarkably, this connection held true even for those displaying early signs of Alzheimer's disease or dementia. Lead author Dr. Klodian Dhana, an assistant professor at the Rush Institute for Healthy Aging, aimed to investigate whether specific factors could influence the development of Alzheimer's or dementia. Despite the accumulation of dementia-related brain pathologies with age, not everyone progresses to dementia. Dr. Dhana's study sought to determine if lifestyle choices could affect this likelihood.
Here are the key findings from Dr. Dhana and his team:
Factors promoting brain health:
Non-smoking.
Engaging in moderate to vigorous physical activity for at least 150 minutes per week.
Limiting alcohol consumption to one drink per day for women and two drinks per day for men.
Participating in mentally stimulating activities such as reading, puzzles, or museum visits.
Following a variant of the MIND diet, which emphasizes brain-healthy foods.
Participants received a score based on these lifestyle factors, with higher scores indicating better brain health. For each point increase in the healthy lifestyle score, there was a corresponding decrease in the presence of beta-amyloid plaques (associated with Alzheimer's disease) and improvement in cognitive test performance, including memory and attention span.
An editorial accompanying the study highlighted the enduring benefits of adhering to these healthy lifestyle factors, irrespective of the presence of dementia-related pathology in the brain.
But why are these habits beneficial for brain health? Dr. Amit Sachdev from Michigan State University affirms that adhering to a healthy lifestyle is inherently beneficial for the brain. Dr. Dhana explains that these specific factors have been shown to slow cognitive decline and reduce dementia risk.
The MIND diet, which combines elements of the Mediterranean and plant-based diets, is particularly rich in polyphenols, compounds known for their neuroprotective properties. Nutritionist Jessica Cording explains that this diet can help reduce inflammation and promote heart and gut health, factors that are also crucial for brain health.
Dr. Clifford Segil, a neurologist, underscores the connection between heart health and brain health. He recommends engaging in mentally stimulating activities as a means of preserving cognitive function, emphasizing the importance of lifelong learning and cognitive engagement.
Dr. Segil further emphasizes the impact of healthy lifestyle habits, suggesting that lifestyle modifications often yield better results than medications in reducing the risk of cognitive decline. Dr. Dhana concludes that these lifestyle factors may offer long-term cognitive benefits, and individuals concerned about dementia should seek personalized guidance from healthcare professionals.
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