Reduce Your Risk of Developing Dementia
Hello, friends!
In my last newsletter I provided information about women’s risk for developing Alzheimer’s disease and some dietary approaches that can support women in decreasing that risk. (Missed it? See the previous newsletter here.)
Today I’ll be sharing more research from Dr. Lisa Mosconi on how to keep your cognitive decline/Alzheimer’s risk low through exercise, stress reduction, sleep improvement, and more!
Exercise
Studies show that consistent exercise is beneficial to the brain on a multitude of levels, one of which is preventing cognitive decline. One study of 200 women followed for 44 years showed that a higher level of cardiovascular fitness at midlife was linked with quite low rates of future dementia, while for the women with the lowest level of cardiovascular fitness over 30% developed dementia later in life. Even with those already exhibiting cognitive decline, walking for 30 minutes three times a week improved information processing within a few months!
You may be happy to learn that low-to-moderate exercise is generally better for most women. This means you can sustain a conversation while breathing heavily – you’re not working so hard that you can’t say more than a few words. The reason is that high-intensity exercise increases cortisol, which promotes stress and increases inflammation. It can also be overly taxing from a musculoskeletal perspective for older women.
Pre-menopause, studies indicate that women’s exercise should generally be moderate (rather than low), include both aerobic exercise and resistance/strength training, and occur for 45-60 minutes 3-5 times a week.
After menopause, the limited studies that are available indicate that low to moderate exercise for 30-45 minutes at a time, about five days a week, can decrease risk for heart disease, diabetes, obesity, and cancer. As you age you may find that exercises such as pilates, yoga, tai chi, gentle swimming, and walking suit your needs better than some other more intense activities.
Stress
You probably already know that stress is a major factor in nearly all leading causes of death including heart disease, cancer, lung disease, and Alzheimer’s, and you may also know that prolonged periods of stress can decrease proper cell function, increase the aging of brain cells, and aggravate menopausal symptoms.
Dr. Mosconi outlines three primary methods for decreasing stress in her book, The XX Brain:
Eat a balanced diet (for example, we know for example that excess sugar is inflammatory and does not help you de-stress!)
Get exercise (proven to have mood-improving results)
Engage in relaxation activities
Dr. Mosconi’s top recommended relaxation activities include:
Making time for friends or other social connections that feel nurturing; or if you recharge best alone, make quiet time for just yourself with your favorite activity.
Unplugging from electronics (both work and unnecessary social media) at least 30 minutes before bed, and in a prolonged manner for 12-24 hour+ periods of time.
Spending time in nature.
Engaging in mind/body activities such as meditation, mindfulness training, yoga, tai chai, breathwork, and acupuncture. For meditation, she recommends Mindfulness-Based Stress Reduction, Kirtan Kriya, and Transcendental Meditation – research studies demonstrate health benefits from these specific practices. I’d add to the list any meditation you can fit into your day, often most easily done with apps such as Headspace or Calm or streaming a meditation from YouTube (body scan and metta meditations are some of my favorites).
Sleep
We have all noticed how crucial good, sufficient sleep is for our mood, cognitive function, and inclination to select healthy food throughout the day. Unfortunately, continued loss of sleep is a risk factor for cognitive decline and dementia. Both insufficient and fragmented sleep have been linked to an increase in Alzheimer’s plaques and poorer cognitive function.
So – what to do? Some of you are receiving acupuncture and herbs to support your sleep (hooray!). Dr. Mosconi also recommends the following:
Regularly disengage from all electronics at least 30 minutes before bed
Keep electronics out of the bedroom
Ensure that the bedroom is not too warm (we are meant to sleep in cooler temperatures)
Minimize ambient light in the bedroom (blackout curtains, anyone?)
Create a calm ambiance that works for you, possibly including candles, lavender essential oil, or relaxing music
Use sleep meditations (found in apps and online)
Stick to regular bedtime and waking hours
Consume foods with melatonin – pistachios, wheat, barley, oats, grapes, cherries, and strawberries
Ensure you have proper levels of vitamins B6 and B12, and focus on foods with those nutrients or add supplements if needed
Avoid caffeine and alcohol after 2pm
If you have low progesterone, consider supplementation with your doctor
Avoid over the counter sleep aids if possible
Note – Dr. Mosconi’s book contains an entire chapter on supplements, which may interest you if other interventions have not worked for you
Additional Brain Support
A final list of items that can decrease your risk of cognitive decline/Alzheimer’s includes:
Engage your brain – learn new things! (Current studies indicate that “brain training” games do not tend to actually improve cognitive abilities.)
Quit smoking
Avoid toxic chemicals in your environment. Major environmental toxins include any plastic in contact with hot food – don’t microwave in plastic containers; avoid hot takeout food (yes even in waxed cardboard containers) or transfer the food to glass or ceramic bowls immediately upon receiving it. Also avoid household cleaners with fragrances and/or ammonia in them and avoid cosmetics and skin care products with phthalates and parabens.
Pay attention to the medications you’re taking. Some very common medications show adverse effects on dementia risk including Benadryl, Dramamine, and Paxil. Long-term use of benzodiazepines, such as Ambien, has also been linked to increased Alzheimer’s risk.
Take care of your oral hygiene. Early evidence indicates that periodontal disease is linked with an increased risk of brain inflammation and Alzheimer’s plaques.
I hope this content has been interesting and helpful for you and your loved ones. Let me know what you find most compelling and how I can support you in improving your long-term health!
With love,
Janet
