If you've ever seen a loved one struggle with dementia, you know that it can be a very difficult experience for both the person with dementia and their loved one. Dementia is not a specific disease.of Centers for Disease Control and Prevention (CDC) states that it is a “general term that refers to impairments in memory, thinking, and decision-making abilities that impair the ability to perform daily activities.” In 2014, the CDC estimated that approximately 5 million adults over the age of 65 had dementia, and predicted that number would increase dramatically in the coming decades. Although there is still much to learn, research shows there is one activity worth limiting to reduce your risk of dementia. We spoke to a nutritionist to find out what the activity is, how it increases your risk of dementia, and how you can make changes to prevent the condition.
What are the most important activities to limit to reduce the risk of dementia?
To reduce your risk of dementia, it's best to limit sedentary behavior. A sedentary lifestyle is associated with an increased risk of dementia and other chronic diseases, so any type of movement can be helpful. Wang Na Chun (girlfriend), RDN“Research shows that exercise is a protective factor for these diseases, including dementia,” says the registered dietitian nutritionist.
For example, a 2023 study found that American Medical Association Journal (JAMA) found a significant association between sedentary behavior and dementia risk in older adults. 2020 survey translational psychiatry Similar results were obtained.
How does a sedentary lifestyle increase the risk of dementia?
As we know, research has found a link between sedentary behavior and dementia risk, but why does this link exist? Chun said: There is a strong association between dementia risk and sedentary behavior, but further research is needed to determine whether the relationship is causal or associational.” It has said. In other words, most of the research available shows that older people who have spent more time sedentary throughout their lives are more likely to develop dementia. However, these studies were observational. These were not experimental-style studies that would conclude that sedentary behavior is to blame. cause dementia.
That said, researchers have some ideas about why a sedentary lifestyle is associated with higher rates of dementia. Sharon McCaskill, MA, RDNThe founder of 'The Helpful GF: Gluten Free Living with Confidence' explains that a sedentary lifestyle impedes blood flow to the brain and prevents the production of essential chemicals that support the brain.
2021 Survey Frontiers of endocrinology Aerobic exercise was found to increase levels of the myokine cathepsin B (CTSB), a biomarker associated with cognitive function. Because some types of dementia are caused by reduced blood flow to the brain, physical activity that promotes healthy blood flow can also be helpful.
How much physical activity should I do?
Chun and McCaskill recommend following physical activity recommendations set by the U.S. government. US Department of Health and Human Services (USDHHS). For adults, at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise is recommended each week. A moderate intensity activity is brisk walking, while a vigorous intensity activity is running. The guidelines also recommend that adults perform strength-strengthening activities for all major muscle groups twice a week. “These recommendations will not only significantly lower your risk of dementia, but will also help improve your overall health and energy levels,” says Chun.
There are some additional considerations for older adults. If you have a chronic health condition, you may need to make adjustments. If he can't do all 150+ minutes a week, or if he needs to change the types of activities he does, that's okay. It is important to move more while being aware of what is safe for you. Additionally, USDHHS recommends that older adults incorporate balance training.
Even if these recommendations seem far-fetched at the moment, all exercise helps. First and foremost, USDHHS recommends moving more and sitting less throughout the day. In fact, a 2021 study found that JAMA network open They found that increased physical activity among older Koreans, even at low levels of physical activity, was associated with a lower risk of dementia. Additionally, a 2019 study found that Alzheimer's disease and dementia They found that just 10 minutes of moderate-to-vigorous physical activity per day was associated with improved cognitive function in older adults.
How to move more
If you're reading this and think you're sedentary, first, take a breath. It's easy to get stressed out thinking about what you should do to improve your health, but making small changes can have a big effect.
If 150 minutes seems overwhelming right now, think about how you can find small movements throughout your day. For people with sedentary jobs, it is recommended to take short walks during the day, such as a 15-minute walk around the neighborhood or a 5-minute walk around the house. McCaskill suggests setting an exercise timer to remind yourself to take breaks.
When you're ready to incorporate more structured training, McCaskill says: “I recommend actually scheduling your activities to make sure you get them done. Scheduling with a friend and turning it into a social activity can also be helpful.”
It can also be helpful to try different forms of exercise to see what you actually enjoy. Get creative! You might enjoy dancing, rock climbing, running, cycling, weightlifting, yoga, hula hooping, jumping rope, or anything that gets your heart rate up.
conclusion
Many studies have demonstrated that while any amount of physical activity reduces the risk of dementia, a sedentary lifestyle can increase the risk of dementia. Although there is still much to learn about the mechanisms behind this relationship, it is worthwhile to reduce the amount of time you sit in your daily life to reduce your risk of dementia and chronic disease. To do this, you don't have to stress about training for an hour every day. Even taking breaks throughout the day to take short walks can help. You can also try this seated flexibility, cardio, and strength training routine for an easy and effective workout.
