Reduce Dementia Risk with This One Simple Step
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You may believe that lowering your chances of developing dementia requires significant lifestyle changes. Recent studies have highlighted the benefits of major adjustments such as transitioning to a Mediterranean diet, engaging in regular brain exercises to enhance memory and attention, and reducing stress to enhance cognitive health. While these are all excellent strategies, there is a straightforward trick to safeguard your brain: dedicate just five minutes a day to physical activity.
New research conducted by the Johns Hopkins Bloomberg School of Public Health revealed that engaging in as little as 35 minutes of exercise per week can decrease the risk of dementia by an impressive 41% over a four-year period. Even individuals who are not accustomed to physical activity can experience this benefit with minimal movement.
Furthermore, the study found that the more exercise you incorporate, the greater the reduction in dementia risk. For instance, among the 90,000 UK adults involved in the study, those who exercised for 25 to 60 minutes per week experienced a 60% decrease in risk. Participants who engaged in 70 to 130.9 minutes of exercise per week observed a 63% lower risk, while those who dedicated 140 minutes or more to exercise weekly achieved a 69% lower risk.
Lead investigator of the study, Amal Wanigatunga, PhD, MPH, emphasized, “While doing more exercise is beneficial, our study underscores the importance of any additional physical activity.”
Presently, approximately 7 million adults in the US are living with dementia, according to the Alzheimer’s Association. One in nine Americans aged 65 and above are impacted by the disease, a proportion that rises to 7 in 10 among those aged 75 and older. This new research delivers crucial insights for individuals aiming to steer clear of a dementia diagnosis.
Key information to consider:
What are the signs of dementia?
Symptoms of dementia, as outlined by the Mayo Clinic, can impede essential daily functions, including cognitive abilities, memory, and social interactions. Indicators to watch for in yourself or your loved ones comprise:
– Memory loss
– Communication difficulties (e.g., struggling to find the right words)
– Impaired visual and spatial skills (often leading to disorientation)
– Problems solving issues or reasoning
– Challenges with complex tasks
– Poor planning and organization
– Lack of coordination and motor control
– Confusion
– Disorientation
– Depression
– Anxiety
– Agitation
– Inappropriate behavior
– Paranoia
– Hallucinations
How does physical activity decrease the likelihood of developing dementia?
Research indicates that physical activity enhances neuroplasticity, which is crucial for the brain’s development, reinforcement, and adaptation of neural connections that support cognitive health. Exercise also boosts blood flow to the brain. Wanigatunga notes,
An electronic wrist monitor is available that tracks various types of activities, not just structured exercise. The findings indicate that any additional movement, including structured exercise, above and beyond one’s normal daily routine at moderate intensity or higher may help reduce the risk of dementia. This means you can incorporate daily movement in brief intervals, such as opting for the stairs over the elevator or briskly walking the dog. According to the most recent Physical Activity Guidelines for Americans from 2018, the U.S. Department of Health and Human Services suggests that adults aim for at least 150 minutes of moderate exercise per week, equivalent to slightly over 20 minutes per day on average. However, meeting this requirement can be challenging for some individuals. The study’s intention was to emphasize that any extra movement contributes to overall health, reassures Wanigatunga.
The benefits of physical activity extend to the brain, improving cognitive function, memory, problem-solving skills, and emotional well-being. Additionally, physical activity can enhance brain functions related to hearing, aiding in conversations and comprehension of complex sounds. Regular exercise supports brain health by enhancing blood flow, strengthening neural connections, and reducing inflammation, all of which are crucial for maintaining cognitive abilities. This can potentially safeguard against hearing loss and aid in speech comprehension and communication in noisy environments, thereby promoting long-term cognitive and social well-being.
Increasing physical activity in daily life can benefit brain health both in the present and in the future. It is recommended to incorporate movement throughout the day and engage in regular exercise sessions for optimal brain protection. While the brain is not a muscle, it can thrive with regular activity.
