It’s Never Too Late to Start

While encountering dementia is something we often anticipate, recent insights suggest strategies to considerably diminish the likelihood of developing such degenerative diseases over the next 25 years.

It turns out, there’s one particular habit that’s shown to work effectively at any age—especially as we get into our middle and later years.

According to research from Boston University, which involved about 1,500 participants in the long-standing Framingham Heart Study, the findings were quite telling. The study, published in the JAMA Network Open, found that higher levels of physical activity correlated with a decreased risk of dementia.

Those in the age bracket of 45 to 64 experienced a 45% lower risk of developing dementia. Interestingly, while the study didn’t zero in on specific exercises or their intensity, the general takeaway was clear: being active was far more beneficial than remaining sedentary.

One point that’s a bit unclear is how many individuals in this study had maintained regular exercise throughout their lives.

Furthermore, even older adults, those aged 65 to 88, exhibited a noteworthy decrease of 41% in their chances of developing Alzheimer’s disease and other cognitive declines when staying active.

It’s been long established that physical activity plays a role in enhancing cognitive health. For instance, a separate study indicated that walking just 3,800 steps daily could lower dementia risk by 25%. Additionally, riding a bicycle was associated with a 19% reduction in dementia risk and a 22% decrease in the risk of Alzheimer’s compared to driving or taking public transport.

Regular heartbeats ensure that blood is pumped efficiently to the brain, delivering the necessary oxygen and nutrients, which ultimately supports brain function. It also helps reduce inflammation and tackles conditions, like high blood pressure and diabetes, that can adversely affect cognitive health.

Moreover, there’s a possibility that exercise might influence harmful plaques responsible for damaging brain cells.

“Physical activity can also directly affect the pathology of neurodegenerative diseases,” noted the study director, an assistant professor of epidemiology at the BU School of Public Health.

But, going to the gym or taking a stroll isn’t the only route to bolster brain health. Experts also advocate for a heart-healthy diet—like the Mediterranean diet—regular social interaction, and engaging in mental exercises such as puzzles or even dancing.