While genetic factors play a role in dementia risk, recent studies show that physical health, especially lifestyle choices, can significantly reduce this risk. Here are four key ways physical health can reduce dementia risk, backed by the latest research.
1. Exercise: Protecting Brain Health
Exercise is an effective way to reduce dementia risk. The EXERT study (Exercise in Adults with Mild Cognitive Impairment) examined how regular aerobic exercise affected cognition in older adults with Mild Cognitive Impairment. Participants who engaged in moderate-to-high intensity exercise showed no significant cognitive decline over 12 months.
Importantly, the study also noted that those who engaged in low-intensity stretching and balance exercises maintained stable cognitive functions as well, suggesting that any physical activity can help preserve brain health in those at risk.
2. Cholesterol: Lower LDL to Reduce Dementia Risk
Managing cholesterol levels can reduce dementia risk. A study in Journal of Neurology, Neurosurgery & Psychiatry found that individuals with LDL levels below 70 mg/dL had a 26% lower risk of developing dementia, and a 28% lower risk of Alzheimer's disease-related dementia (ADRD).
The study's findings were particularly important for patients taking statins. Those on statin therapy and with LDL cholesterol below 70 mg/dL saw a 13% reduction in all-cause dementia and a 12% reduction in ADRD risk. The research emphasizes the importance of targeted lipid management, especially for individuals at high risk for dementia. By controlling cholesterol levels, particularly LDL, individuals may reduce their likelihood of developing cognitive impairment
3. Sleep: Quality Sleep to Prevent Brain Atrophy
Sleep quality is closely linked to cognitive function. Recent research published in The Journal of Clinical Sleep Medicine explored the relationship between sleep architecture—specifically the amount of slow-wave sleep (SWS) and rapid eye movement (REM) sleep -and brain atrophy in regions vulnerable to Alzheimer’s disease (AD). The study, which followed 270 participants from the Atherosclerosis Risk in the Communities Study (ARIC), found that lower amounts of SWS and REM sleep were associated with atrophy in key areas of the brain, such as the inferior parietal and precuneus regions. These areas are crucial for memory and executive function and are among the first to experience atrophy in Alzheimer's disease.
Specifically, for every percentage point decrease in SWS, the volume of the inferior parietal region decreased by 44.18 mm³, and for every percentage point decrease in REM sleep, the volume of the precuneus dropped by 31.92 mm³. This finding highlights that sleep deficiency, particularly lack of deep and REM sleep, can accelerate the brain changes associated with dementia. Addressing sleep disturbances and prioritizing quality sleep could be a valuable, modifiable risk factor in preventing brain atrophy and cognitive decline
4. Glucose Control: Managing Blood Sugar Reduces Dementia Risk
Managing blood sugar is key to dementia prevention. A meta-analysis in JAMA Neurology of 26 clinical trials found that GLP-1 receptor agonists (GLP-1RAs) reduced dementia risk by 45% in patients with diabetes.
The study focused on cardioprotective glucose-lowering agents, including GLP-1 receptor agonists (GLP-1RAs), SGLT2 inhibitors (SGLT2is), metformin, and pioglitazone, to assess their impact on cognitive impairment and dementia risk. While the overall results showed no significant association between glucose-lowering therapies and dementia reduction, the analysis found that GLP-1RAs were associated with a 45% reduction in dementia risk compared to the placebo group. This finding supports the neuroprotective potential of GLP-1RAs in managing both diabetes and dementia risk.
Diabetes is a well-established risk factor for dementia, and the evidence suggesting that GLP-1RAs can reduce dementia risk underscores the importance of controlling blood glucose. The use of glucose-lowering therapies as part of an overall health strategy—combined with regular monitoring and lifestyle modifications such as diet and exercise - may significantly impact dementia prevention in individuals with type 2 diabetes.
