Researchers identify strategy to slow memory loss in Alzheimer’s disease
Researchers in New York have discovered a way to slow memory loss and boost learning in mice with Alzheimer’s disease.
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Want to protect your brain health as you age? Experts say there are things you can do to make a difference.
Many health factors can affect brain function later in life, according to the Alzheimer’s Association’s annual report released earlier this month. For example, daily actions that support physical health, such as regular exercise, quality sleep, and nutritious diet, also play a central role in slowing cognitive decline.
The organization notes that it’s “never too early or too late” to adopt these habits, but they are especially important in midlife, when the long-term effects of “cognitive reserve” become more apparent.
“Cognitive reserve functions like a mental savings account. The more you accumulate in the account throughout your life, including from your late 30s to your early 60s, the more money you can withdraw later if your brain is affected by a cognitive-related disease,” the report adds.
To maintain a healthy brain, the organization suggests incorporating some or all of these habits into your life:
- challenge your brain. The organization suggests staying mentally active through new and challenging activities. Examples include learning a new skill or language, reading difficult material, or learning to play a challenging strategy game.
- keep learning. According to the organization, “education reduces the risk of cognitive decline and dementia.” So, to support your brain health, the organization suggests you consider staying in school or continuing your education by taking classes at your local library, university, or online.
- Exercise regularly. The organization wants people to engage in physical activity that is good for their bodies and brains, such as walking, dancing, and gardening. Ideally, people would aim for “30 to 35 minutes of moderate-to-intensity aerobic exercise four times a week and strength and flexibility exercise twice a week,” the report said.
- usage protection. I mean, it’s for your head. The organization points out that preventing head injuries, such as wearing a helmet when cycling or playing sports, wearing a seatbelt, and preventing falls, can maintain brain health in the long term.
- quit smoking. The group said quitting smoking could “reduce the risk of cognitive decline to levels similar to those of non-smokers”, adding: “It’s never too late to quit.”
- maintain blood pressure. Work with your doctor to control your blood pressure with lifestyle interventions and medications.
- manage diabetes. The same goes for type 2 diabetes. Work with your health care provider to prevent or control it situation.
diabetes. - healthy eating. “Eating healthier foods can help reduce the risk of cognitive decline,” the organization notes. “This includes more vegetables and lean meats and proteins, as well as less processed and lean foods.”
- maintain a healthy weight. Weight is also a modifiable risk factor to consider when trying to support your brain and overall health.
- sleep well. The report found that while most people understand that the brain needs rest to stay healthy, only about half of adults surveyed get at least seven hours of sleep each day. To improve your sleep, the organization suggests minimizing interruptions before bed (yes, that includes screens) and talking to your doctor about potential problems like sleep apnea.
“Knowing these factors can help people take meaningful, practical steps to reduce the risk of cognitive decline and support lifelong cognitive health,” the report’s authors wrote.
