There have been numerous ideas as to how we might prevent mental deterioration. As we live longer, our chances of developing dementia are greater than in previous generations. A study published in Nature Medicine from Jan. 13 found that an estimated 500,000 people may be diagnosed with some sort of dementia this year with that number reaching 1 million cases every year by 2060. That is a lot of cognitive decline.
Perhaps there are ways we can preserve our cognitive function by reducing the preventable risks. As we age, we are more prone to chronic illnesses such as diabetes and hypertension which contribute to the onset of cognitive decline. Meredith Bock, M.D., is a neurologist with the University of California, San Francisco and the medical director of Remo Health, an online dementia care company based in San Francisco.
“We estimate that about 40% of cases of dementia are preventable through lifestyle and other factors,” she said. “There’s certainly a benefit to lifestyle interventions, both reducing the time of onset of dementia or potentially getting it all.”
Word and numbers games might slow cognitive decline, and we know that physical exercise has a strong impact. But what else might help? Another neurologist offered an interesting insight. Gabriel Leger, M.D., at the University of California San Diego Health suggests getting off the chair and computer screen and walking to colleagues’ offices to communicate rather than texts or emails.
“If I’m not with patients, I’m more likely to stand up and go across the building to speak to somebody instead of sending an email just because it gets me off the chair and makes me more active,” he said. He referenced a study published in the Journal of the American Medical Association (JAMA) from Sept. 12, 2023, showing that more time spent in sedentary behaviors was significantly associated with a higher risk of dementia.
“Our bodies weren’t designed to be still for prolonged periods,” continued Dr. Leger. The social connections involved in face-to-face encounters also enhance our cognition. “When you have a typical conversation, there are a lot of different cognitive domains you may be drawing on comprehending language, speaking, following a story and a lot of behavioral aspects, socioemotional cues that you are picking up and responding to. Social Interactions are also just really good for mood, which is also closely related to cognition.”
Committing to caring for pets is good for the brain. Taking dogs out for walks has a threefold benefit in that it offers physical exercise, enhances the relationship and bond with the dog and offers opportunities to interact with other people — both other dog walkers and others who may stop and admire the dog. Having pets means having responsibility for another being; feeding, grooming, exercising and vaccinating reinforces a sense of purpose, all of which can help to protect cognitive function.
The good news about olive oil continues to inspire cooks aiming for healthy meals. We know it protects against heart disease and can lower the risk of developing diabetes. Olive oil has been shown to have anti-inflammatory properties and in the brain it can decrease beta amyloid plaques, neuroinflammation and oxidative stress. Gustavo C. Roman M.D., is the co-director of the Nantz National Alzheimer Center at Houston Methodist Department of Neurology. He encourages his patients to consume olive oil every day. Olive oil is a major component in the Mediterranean diet which is associated with healthier blood vessels and a decreased frequency of dementia.
“There are more blood vessels in the brain than in any other organ,” he said. When blood vessels become inflamed and damaged, the risk of dementia increases.
Dr. Leger also recommends an organic diet and avoiding highly processed foods.
“I believe that pesticides, herbicides and highly processed foods are associated with elements that can stress the brain, that can increase the risk of dementia,” he said. Brain Sciences, on Aug. 12, 2023, published a review of studies looking at an association between pesticide exposure and the development of dementia and dissociative disorders. The authors concluded that exposure to various pesticides can lead to brain disorders such as Alzheimer’s disease and Parkinson’s disease. Optimal protection (including gloves, masks and goggles) when handling pesticides and proper disposal are essential. “Eating organic” is not always possible, practical or affordable, so thoroughly washing vegetables and fruit before eating them is always important.
We can easily incorporate the useful and realistic advice from dementia specialists. Diet, exercise and social connections along with our word puzzles may help to keep our brains healthy and active. Maybe we can prevent cognitive decline or lessen its severity and postpone a dementia diagnosis.
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