Dear Living Well Daily Reader,
You know the saying, “Everything old is new again,” right?
Well, it turns out for dementia prevention, it’s spot on.
In fact, new research supports two “old-school” solutions for protecting brain health.
If you thought shielding yourself against dementia would be complicated, let me show you how simple it can be…
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When I counsel my patients on preserving their brain health, I assign them two back-to-basics tasks: get some exercise reign in your blood sugar Both are critical for reducing dementia risk…
Exercise is emerging as one of our most powerful tools against cognitive decline. Here's what the latest research tells us: Aerobic exercise: Regular cardiovascular activity, like brisk walking, swimming, or cycling, increases the size of the hippocampus, an area of the brain crucial for memory. Resistance training: Resistance exercises don't just build muscle; they are also linked to improvements in cognitive function and slower brain aging. A mix of aerobic and strength training offers the most significant cognitive benefits.
However, remember, frequency matters. Aim for at least 150 minutes of moderate-intensity exercise, across multiple days.
If you’re not in great shape, don’t feel discouraged. It’s never too late to turn things around. In fact, even if you’re a senior who has never exercised before, starting now can STILL reduce your dementia risk.
And, of course, exercise will also help with task number two on my brain-protection list, controlling your blood sugar. Following are a few suggestions to get you started… Post-meal walks: A short walk after meals helps stabilize blood sugar while providing bunches of other exercise benefits. High-intensity interval training (HIIT): HIIT is a workout in which you alternate between short bursts of intense exercise (like sprinting) and brief periods of lower-intensity activity or rest (like walking). For example, you might sprint for 30 seconds, walk for one minute, and repeat this pattern several times. HIIT improves insulin sensitivity (for better-balanced blood sugar) and cognitive function. Pre-meal resistance training: Studies suggest that resistance training before eating can improve glucose uptake by muscles. If you’re a beginner or need inspiration, wall pushups, lifting small dumbbells, and using resistance bands are all good options. Consistent timing: Exercising at the same time each day can help regulate circadian rhythms, which in turn can improve metabolic health. Exercise and balancing your blood sugar are great ways to slash your dementia risk, but they aren’t the only game in town. Other brain-protecting changes you can make include… Improving your diet: The Mediterranean and MIND diets, which are rich in vegetables, fruits, whole grains, and healthy fats, are associated with reduced dementia risk. Prioritizing sleep: Good sleep is crucial for reducing dementia risk. Poor sleep is linked to cognitive decline and blood sugar dysregulation. Increasing social engagement: Staying socially active has a protective effect against dementia. Reach out to friends and family more often. Cognitive stimulation: Engaging in mentally stimulating activities can support brain health. This can include taking up new hobbies, playing video games, or solving puzzles. Stress management: Chronic stress can negatively impact brain health and blood sugar control, so stress reduction techniques are valuable. By focusing on regular exercise and stable blood sugar, you're not only working towards avoiding dementia—but also improving your overall health and quality of life.
Health and Happiness,
Dr. Scott Olson, ND
P.S. Drop this habit to SLASH dementia risk.
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SOURCE:
Killgore, W. D., Olson, E. A., & Weber, M. (2013). Physical Exercise Habits Correlate with Gray Matter Volume of the Hippocampus in Healthy Adult Humans. Scientific Reports, 3(1), 1-6. |
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