The link between diet and the risk of developing dementia is not new. Various eating patterns can either reduce or increase a person’s dementia risk. For example, the Mediterranean and MIND diets prioritize foods, such as vegetables, fruits, whole grains, lean proteins, and legumes, that improve cognitive function. On the other side of the equation, there are foods that increase the risk of cognitive decline. 

It should not come as a surprise that sugar is under a white hot light. Research indicates that excess sugar intake can harm both overall health, including brain health. According to the researchers behind this new study, sugar can interact with your genetics and impact long-term brain health. Continue reading to learn about key points of the study. 

About The Study

Researchers asked the following questions for this study:

• Does sugar intake (including added and total sugars) increase the risk of dementia?
• Does a person’s genetic makeup change that relationship?

In order to answer those questions, researchers observed dietary data from over 158,000 people in the UK Biobank, a massive study looking at how genetics, environment, and lifestyle habits influence disease. Researchers also calculated the genetic risk scores for sugar metabolism, dementia risk, and gut bacteria. The reason they examined gut bacteria is because of the role the gut-brain axis plays in disease development. They monitored the number of participants diagnosed with dementia for about 10 years. 

How Does Added Sugar Increase Dementia Risk?

The results of this study were consistent with previous studies: sugar intake increases the risk of dementia. Specifically, a higher intake of free sugars (the sugars added to foods or those found in syrups and fruit juices) was linked to a 43% higher risk of dementia. In fact, even natural sugars found in fruits and dairy products were linked to a minor increased risk of dementia. That said, the presence of fiber and antioxidants in those foods outweighs any potential downsides. 

Through the study, researchers noticed that genetics influence the risk of dementia. Participants who had genes tied to poor sugar metabolism, higher dementia risk, or certain gut flora were more vulnerable to the effects of sugar. Specifically, Oscillospira and Ruminococcaceae UCG-014, two types of gut bacteria, stood out as influential to dementia risk. 

Why Are Added Sugars So Problematic?

Added sugars and free sugars (found in pure sugar sources like honey, syrup, and fruit juices) are quickly and easily absorbed into the bloodstream. Because of that, they spike blood sugar and insulin. Additionally, these foods lack the fiber and nutrients that offer brain protection, which ultimately makes them more harmful over time. 

How To Reduce Your Risk Of Dementia

There are a number of ways to reduce the risk of dementia, such as exercising and taking certain vitamins. In the case of this study, you can protect your cognition by reducing the intake of free and added sugars. Perhaps you opt for plain Greek yogurt instead of sugary, fruit-flavored yogurt. You can replace unhealthy, carbs snacks with whole foods, such as apples and almond butter. Swap out the sugary drinks with unsweetened varieties. Cook your meals at home to control the sodium and sugar content. Other science-backed ways to reduce dementia risk include:

• Stay active: Exercise benefits the heart and the brain! A 2024 study found that being physically active every day, be it walking the dog, gardening, or household chores, can help improve cognitive processing speed, which ultimately keeps the brain sharp.
• Limit alcohol intake: Various studies show that excessive alcohol intake increases the risk of Alzheimer’s disease and dementia. If you currently drink alcoholic beverages, consider reducing the amount and frequency at which you do so. 
• Take a vitamin D supplement: According to one study of over 1,600 older adults, those with a moderate vitamin D deficiency had a 50-70% higher risk of dementia. Supplementing with vitamin D is an effective way to help prevent a deficiency. Consult your healthcare professional to determine the right amount to take. 
• Prioritize your sleep: Quality sleep matters, not just for energy levels, but also for your brain. In fact, it is one of the most powerful ways to maintain cognitive health. Sleep helps support memory retention and reduces brain inflammation.

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Previously, various studies have indicated that resistance training and intense aerobic workouts can benefit brain health, among other things. Findings from a new study, however, reveal that regular exercise, even at low-intensity, can help older adults delay cognitive decline. This research promises big news for people at risk for dementia or Alzheimer’s disease. 

Light exercise includes stretching, balance, training, Tai Chi, aqua aerobics, or yoga. Earlier research suggests that intense physical activity could help prevent cognitive decline and dementia. This newer study focused on older adults already suffering from mild cognitive impairment (MCI). That is the stage between normal cognitive skills and dementia. People with MCI can experience mild memory loss and language issues, but it does not compromise day-to-day living. It is part of the EXERT study (Exercise in Adults With Mild Memory Problems), the largest rigorous trial of exercise ever conducted for adults with MCI.

Low-Intensity Activity Prevented Brain Shrinkage

• This study included about 300 older adults with MCI. These adults did not exercise regular and were divided into one of two groups:
• Moderate-high intensity: This group performed moderate-high intensity aerobic training, primarily by walking on a treadmill.
• Low-intensity: This group engaged in balance skill, light resistance training using resistance bands, and stretching. 

During the study, every participant exercised three to four times per week for one year. All of the training was completed under the supervision of a YMCA trainer. The study also included regular cognitive function assessments. The researchers compared this with an existing dataset of comparable people, who received usual care, including health checkups and medication management. All of that was through their medical provider.

Researchers expected to see a cognitive decline in the low-intensity exercise group compared to the moderate-high intensity exercise group. As it turns out, that was not the case. The key findings are as follows:

• Cognitive function was stable over the 12-month period in both exercise groups. 
• Both exercise groups displayed less loss of brain volume, including in the prefrontal cortex, over the course of the study. The prefrontal cortex is responsible for decision-making, executive function, and personality.
• Cognitive decline was significantly less for both groups during the study than for individuals outside the study. 
• Another interesting observation that researchers noted was that, in addition to slowing cognitive decline, exercise appeared to slow underlying brain changes typically associated with Alzheimer’s risk. 

No Sweating Required To Boost Brain Health

Researchers are hopeful because even lower intensity exercise can benefit brain health. Previous studies have made it clear that moderate- to high-intensity exercise is the minimum amount of exercise effort required to support memory and cognitive abilities. Unfortunately, that level of intensity is not feasible for every person, especially if they are older and not as mobile. If done correctly and regularly, any exercise can have cognitive benefits. 

If you have the ability to ramp up the intensity, you may experience benefits that extend beyond those that relate to the brain. The general recommendation is to engage in at least 150 minutes of moderate aerobic activity per week. Any kind of movement, however, will offer some protection to the brain, improve mood, and help mental health. 

Consistency Is The Answer

One of the key takeaways from this study is that consistency is key if you want to reduce the risk of cognitive decline. The exercise you should do is the one that you will actually do on a regular basis. Any form of movement is better than no movement at all. Make lifestyle changes that you can stick with, no matter how small they are, to get the ball rolling. Find a friend, an exercise buddy if you will, and go to fitness classes or find a fun activity to do together. You can also get a personal trainer, who will hold you accountable. Just remember to be consistent in whatever you decide to do.

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It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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Sometimes, your mental battery is barely charged. You are able to function, but you notice that you aren’t operating at full mental capacity. Within the past century, there has been more research on how food can influence mental health or improve brain function. In fact, there is ongoing research that continues to show how the foods you eat affect your mental health.

With so much available research and information about food these days, you have a unique opportunity to fill your plate with brain-supporting foods. Which ones are the best to put on your plate, though? Continue reading to learn about five foods that researchers deem “power players” for your mental health. 

Lentils

A one-cup serving of lentils offers 15.6 grams of dietary fiber and 18 grams of protein. These legumes are underrated in the culinary world, and black beans or chickpeas tend to overshadow them. Because lentils are naturally rich in vitamin B9 (folate), they rank high on the antidepressant food scale. According to researchers, low levels of folate can increase the risk of both dementia and depression. Toss lentils in your salads, cook them in chili, or use them as a meat replacement for tacos. Lentils can be the stars of the show, but they can also take a supporting role to a main dish. 

Berries

These antioxidant superstars are low in sugar and pack a serious nutritional punch. Several studies indicate that berries are popular brain foods because they contain phytonutrients that encourage neurotransmission, neuroplasticity, and healthy inflammatory response. If berries are not in season, or fresh berries cost too much, frozen berries are great. Just make sure to look at the ingredient list to ensure there are no preservatives or added sugars. Raspberries, blackberries, and blueberries go great in smoothies, salads, oatmeal, and beyond.

Microgreens And Sprouts

Microgreens and sprouts make great additions to any salad or sandwich. Think of microgreens like concentrated nutrient bombs of their larger green counterparts. The nutrient density of microgreens is very attractive to nutritional psychiatrists. This is because they offer lots of phytonutrients, just like berries, that support brain health. You don’t need to settle for watercress and other microgreens alone. Enjoy alfalfa sprouts, broccoli sprouts, black bean sprouts, and other options. Not only do sprouts add texture and flavor to your meals, but they offer lots of minerals that encourage brain cell growth.

Kefir

This fermented dairy product is a low-lactose option that is rich in both brain- and gut-boosting nutrients. Fermented foods work to increase the amount of beneficial bacteria in your gut. By improving microbiome diversity, you can support the brain via the gut-brain axis. A growing body of research on psychobiotics (probiotics that also benefit the brain) confirms that they can enhance overall cognition. Kefir, specifically, shows that it may help improve cognitive performance and reduce the risk of age-related memory decline. You can also consume kimchi, natto, miso, kombucha, and other fermented foods. 

Dark Chocolate

It’s important to understand that we don’t endorse scarfing down chocolate bar after bar. Dark chocolate can be a brain-supporting food, lead and cadmium concerns aside. Research indicates that enjoying well-sourced dark chocolate in moderation can benefit cardiovascular health and blood sugar balance. Some evidence even shows that dark chocolate may increase cerebral flow and improve memory, but more research is necessary.

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A new report suggests that nearly 50% of dementia cases could be prevented by addressing 14 preventable risk factors. Recently, high cholesterol and vision loss have been added to the list of modifiable risk factors for dementia. Taking care of your physical health and engaging in mentally stimulating activities during midlife can reduce your risk of dementia. Continue reading to learn more about the new report. 

This new report, which was written by 27 of the world’s leading dementia specialists, urges health officials to take action to reduce preventable risks of dementia. Some people will undoubtedly develop dementia, but addressing risk factors earlier in life may help them live a longer, healthier life. It may even help them delay development of the cognitive illness. It is never too early to take action, especially when these opportunities can make a big impact on your life. 

Preventing Physical Threats To Mental Acuity

According to the new report, there are 14 modifiable risk factors for dementia, which are:

• Obesity
• Smoking
• High blood pressure
• Exposure to air pollution
• Vision loss
• Depression
• Diabetes
• High LDL cholesterol levels
• Social isolation
• Physical inactivity
• Traumatic brain injury
• Lower education
• Drinking too much alcohol
• Hearing loss

Physical risk factors like obesity, high blood pressure, physical inactivity, and diabetes may increase the risk of narrowed or blocked arteries. By decreasing blood flow to the brain and brain cells, you increase the risk of cognitive decline. The brain and its cells require a sufficient supply of blood and oxygen to function optimally. Drinking an excessive amount of alcohol and smoking can also increase the risk of heart disease and cause brain cells to die because of the toxins. And finally, a traumatic brain injury can disrupt mental capabilities and how the brain functions. 

High Cholesterol And Vision Loss Contribute To Dementia Risk

The new guidelines added high cholesterol and vision loss in midlife (about age 40) to the list of preventable risk factors. According to researchers, 7% of dementia cases stem from high levels of LDL, or bad, cholesterol. That is because LDL cholesterol buildup can narrow the arteries and reduce blood supply to the brain. 

2020 was the last time this list was updated and available evidence indicated LDL cholesterol as a possible risk factor. At that point, evidence about it being a risk factor for dementia was inconclusive. Since then, however, compelling evidence indicates that LDL cholesterol increases the risk of developing cognitive decline. Additionally, vision loss was also a recent update. Hearing loss was already on the list, and it seems consistent that a decline in sensory functions can lead to confusion and problems processing information. In fact 2% of dementia cases were attributed to untreated vision loss later in life. 

How to Reduce Dementia Risks

People can take preventative steps to delay mental decline at any age. The longer you expose yourself to risk factors, the more harmful they are to overall cognition. Developing healthier habits during early life and midlife can form a strong base for behaviors later in life. Getting regular exercise and following a healthy diet can decrease your risk for some of the risk factors of dementia. Health experts have several suggestions that can help people keep the dangers of cognitive decline at bay, and they include:

• Making screenings and treatments for vision impairment accessible for all
• Treating depression effectively
• Providing all children with quality education and ensuring that they are cognitively active in midlife
• Prioritizing supportive community environments and housing to increase social contact
• Reducing the sugar and salt content in food sold in stores and restaurants
• Wearing helmets and head protection in contact sports and while riding bikes or skateboards
• Expanding measures to reduce smoking and increasing the minimum age of purchase
• Detecting and treating high LDL cholesterol in midlife
• Making hearing aids available for those with hearing loss
• Reducing exposure to air pollution via stricter clean air policies

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Known as the “silent killer,” high blood pressure affects about 45% of American adults. Data from 2017 to 2018 revealed that it was higher among men than women. About 70% of Americans will have high blood pressure at some point in their lifetimes. Only one in four patients with elevated blood pressure levels will have blood pressure under control. 

Medical experts call it “the silent killer” because it usually doesn’t exhibit symptoms. It does, however, increase the risk of life-threatening cardiovascular diseases, including heart failure, ischemic heart disease, and peripheral artery disease. It’s well-established that high blood pressure affects the heart, but new research indicates that it also affects brain health. Continue reading to learn what the latest research says about the relationship between high blood pressure and cognitive decline, and how you may be able to manage heart and brain health simultaneously. 

The Link Between High Blood Pressure And Cognitive Changes

Several studies indicate associations between high blood pressure and cognitive decline, dementia, and possibly Alzheimer’s disease. Researchers note that the evidence is strongest between high blood pressure and cognitive outcomes during middle age. The links are less clear in older age, according to doctors. High blood pressure also increases the risk of stroke and not-so-silent stroke-like changes that can be seen on brain scans. All of those changes have been associated with cognitive alterations, such as dementia. 

Why Is High Blood Pressure In Middle Age Risky For Brain Health?

Health experts have a few theories as to why high blood pressure in midlife is integral for brain health. One theory is that it represents a time of vulnerability, while another is that people with high blood pressure in midlife likely have it for a longer period of time. Some people have factors that contribute to high blood pressure for years before ever being diagnosed. 

When a doctor diagnoses high blood pressure, a person has reached a tipping point. They have had relatively normal blood pressure (even if slightly elevated) and the body has adjusted to maintain normal changes under pressure. All of a sudden, though, the body can no longer adapt and some sort of intervention is necessary. Diet and exercise can help manage blood pressure, but some people require medication if they cannot keep levels in check with natural remedies. 

By examining data, researchers found that the trajectory for developing high blood pressure was similar. People generally have stable blood pressure until the systolic pressure (top number) approaches a range of 120 to 125 millimeters of mercury (mmHg). Once a person passes that threshold, blow pressure increases at a relatively rapid rate until hypertension is diagnosed. Other factors that increase hypertension include chronic stress, smoking, lack of sleep, poor diet, and obesity. 

What Happens To The Brain In A Person With High Blood Pressure?

Hypertension can negatively impact the brain in several ways. Long-term hypertension impacts arteriolar and arterial health over time, which increases the risk of stroke or stroke-like changes that can impact overall cognition. Years of elevated blood pressure levels may cause small clots that make their way to the brain. The accumulation of plaque in the arteries also reduces blood flow. 

Researchers note that brain matter tries to adapt to the lack of oxygen that stems from partially blocked arteries. The brain grows support tissue around itself, but it isn’t neurological tissue. It is more akin to scar tissue that develops due to a lack of oxygen. Unfortunately, it doesn’t have the capacity or function that brain cells or neurons have. Although this is an adaptive response, the adaptation can cause its own harm because it is trying to defend itself in a state of low oxygen.

That gradual loss of cognitive function over time can lead to the loss of overall brain matter mass, and occasionally, dementia. Health experts believe that high blood pressure can change the efficacy of blood-brain barrier function. It may even impact how the glymphatic system functions. The glymphatic system, not the lymphatic system, is a pathway in the brain that seemingly removes waste from the central nervous system. It is a newer concept that is being discussed in the medical field. By removing toxins from the brain, you may reduce the risk of Alzheimer’s disease. 

The Takeaway

As of right now, most of the evidence from observational trials shows that there is a cognitive benefit from managing blood pressure. Physical activity and dietary changes are promising for both cardiovascular and cognitive outcomes. A meta-analysis from 2022 found that higher rates of physical activity were associated with decreased risk of all-cause dementia. It also improved vascular function and decreased risk factors for hypertension. 

High blood pressure is but one of the risk factors for cognitive decline that you can control. You can reduce blood pressure via a combination of healthy lifestyle habits, and medication when necessary. It is never too early to talk to your doctor about your blood pressure. Do what you can to keep it in a healthy range, and your heart and brain will thank you.

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It’s no secret that neurological conditions, such as Alzheimer’s disease and dementia, are on the rise. Various factors contribute to the diagnosis of such conditions, but certain lifestyle considerations increase a person’s risk of memory loss or accelerated brain aging. Researchers  from the University of Oxford identified three lifestyle factors that increase the rate of aging and cognitive decline. This article will explain what they found. 

About The Study

Nature Communications published the recent study, during which researchers looked at the brain scans of about 40,000 people over the age of 45. These participants belonged to the UK Biobank database. The primary area of interest was how genetic and lifestyle factors impact areas of the brain that are vulnerable to the effects of aging and Alzheimer’s disease. 

• Genetic factors: usually classified as non-modifiable, but lifestyle habits may influence whether or not certain genes turn on. 
• Lifestyle: considered a modifiable risk factor because you have the power to change your habits and choices. That can ultimately increase or decrease the likelihood of developing a certain disease or illness. 

3 Risk Factors That Age The Brain Faster

Study authors noted three things that drove earlier degeneration of certain brain regions. These factors were: traffic-related air pollution, type 2 diabetes, and the frequency of alcohol intake. Interestingly enough, both traffic-related air pollution and alcohol intake have been linked to an increased risk of diabetes. 

• Air Pollution: You do not have full control of the amount of the air pollution you are exposed to on a daily basis. As a society, however, we can work to reduce the amount of pollution we produce. According to emerging data, exposure to pollution over time increases the risk of dementia.
• Diabetes: Previous studies have linked type 2 diabetes to an increased risk of dementia by as much as 60%.
• Alcohol frequency: Drinking alcohol, especially too much alcohol, can damage the brain. A 2023 study included over three million people in Korea and found that sustained heavy drinking increased the risk of dementia by 8%. Researchers noted that limiting alcohol consumption reduced the risk by 8%.

What differentiated this study from previous studies was the why factor. These factors are so dangerous to brain health because they target the brain’s weak spots. 

How Do Genetics Influence Cognitive Decline?

There have been some findings about the relationship between genetics and the way the brain ages. Most of this information is useful in research settings, and not in individuals. Certain genes, for example, code for immune and inflammatory recommendations to protect the most vulnerable parts of the brain that influence poor brain aging. Those genetic factors are also connected to some modifiable factors, so lifestyle improvements may help you overcome genetic predispositions to early brain aging. Such modifiable categories include blood pressure, body weight, smoking, depressive mood, inflammation, sleep, social patterns, physical activity, and education status. 

How To Protect The Brain And Prevent Dementia

Based on the findings in this study, the researchers encourage the following actionable recommendations to protect the most vulnerable parts of the brain:

• Invest in an air purifier: Although you cannot control the pollution outside the home, you can help keep the air inside the home as clean as possible. One of the best ways to do that is to invest in an air purifier. Just make sure that you get one with a HEPA filter because they are the best at removing particles from the air. 
• Increase your fiber intake: Researchers note that people who eat high-fiber diets are less likely to have type 2 diabetes. Fiber is a non-digestible carbohydrate that works to stabilize blood sugar and promote healthy digestion. Only 5% of American adults consume the recommended daily amount (RDA) of fiber. Women should consume between 21-28 grams per day, while men should consume 30-38 grams per day. Get more fiber by focusing on fibrous foods, such as lentils, avocados, beans, chia seeds, and other fruits and vegetables. 
• Limit your alcohol intake: Alcohol is a known toxin, especially in regards to cognitive health. You don’t have to completely avoid alcohol, but mindful consumption is best. Reserve a drink or two for special occasions and spend less time indulging just because.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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