Learnings from recent studies have shown us some major breakthroughs in preventing dementia, including the crucial role physical health and lifestyle choices play. Now, these experts point out, dementia is understood not to be an inevitable aspect of getting older. Rather, they understand it as a disease influenced by multiple factors. The research showcases how individuals can reduce their risk through regular physical activity, improved sleep quality, and careful monitoring of cholesterol levels.
Dr. Sudha Seshadri, a well-respected neurologist, recommends keeping a sleep diary as a simple yet effective way of monitoring sleeping habits. She highlights that it’s not just about sleeping enough, but sleeping in such a way as to feel restoration. “How did you feel after your sleep? Did you feel it was restful?” she asks, underlining the need for quality over quantity in sleep.
These recent findings further support that being physically active on a regular basis can reduce your risk of developing dementia by up to 30%. Four new studies underscore this connection. Providing a variety of evidence-backed approaches to improving overall physical health and thereby reducing risk of dementia.
One study found that people with low-density lipoprotein (LDL) cholesterol levels under 70 mg/dL had a 26% reduced risk of developing dementia. In fact, they are 28% less likely to get Alzheimer’s disease. Dr. Michael Dobbs, a professor of neuroscience, highlights the role of LDL cholesterol in nervous system health, indicating that “there may very well be more to it, including reduction in some of the disordered proteins that can cause Alzheimer’s disease and similar conditions.” He warns that more studies are required to validate these effects.
Beyond lifestyle changes, emerging data indicates that particular diabetes medications come with protective benefits against dementia. If you have type 2 diabetes and are over age 50, taking a GLP-1 or SGLT2i diabetes medication can really lower your risk of developing Alzheimer’s disease or related dementia. Research indicates that this risk is reduced by 33% to 43%. Dr. Diana Thiara, medical director of the Weight Management Program at UCSF, acknowledges the enthusiasm surrounding these medications but warns against excessive hype. “There’s also sort of a craze and a fanaticism around it,” she remarks.
Two very promising and exciting randomized controlled trials, EVOKE and EVOKE Plus are ongoing. They want to understand if semaglutide, the generic version of Ozempic, sparks a cognitive decline reversal. Thiara emphasizes the importance of focusing on overall health: “What we know is that really focusing on your cardiometabolic health and reducing cholesterol and improving sleep and all of that, it all goes together.” She adds that by improving heart health and reducing the risk of diabetes and strokes, individuals simultaneously lower their risk of developing dementia.
Further reinforcing the link between sleep and cognitive health, Dr. Pahlajani points to the importance of deep sleep stages. “This study shows that deep sleep, which is slow-wave sleep, and REM sleep are two stages that play a very important role in clearing brain toxins and supporting memory networks,” she notes.
In discussing practical steps individuals can take, Dr. Seshadri encourages tracking energy levels throughout the day. “Look at whether you feel sleepy during the day because dropping off to sleep, even in situations where people typically would not, can be a sign that the sleep at night is not restorative.”
Research has found that moderate- to high-intensity physical activity is able to prevent cognitive decline. The best part is this positive effect can last for up to 18 months! These findings provide further evidence that keeping active is key to preserving both physical and mental health.
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