Mastering Memory Maintenance

When a concern occupies our thoughts persistently, it signifies its importance, and for many individuals as they age, maintaining cognitive sharpness emerges as a paramount priority. This urgency is underscored by alarming projections indicating that dementia could impact nine million Americans aged 65 and older by 2030 and escalate to 12 million by 2040.

Dr. Andrew Budson, a neurology lecturer at Harvard Medical School, notes the heightened focus on cognitive health, attributing it to the advancements in treating conditions like heart disease and cancer, contrasting with the comparatively limited progress in addressing memory disorders such as dementia. The looming statistics contribute to an increased sense of worry among individuals.

However, Dr. Budson emphasizes that concern should not translate into helplessness. Ongoing research suggests that individuals might wield more influence over cognitive decline than previously thought. A recent extensive study sheds light on the substantial impact that a healthy lifestyle can exert on memory preservation, even among older adults genetically predisposed to Alzheimer’s disease, the most prevalent form of dementia.

Lydia Cho, a neuropsychologist at Harvard-affiliated McLean Hospital, emphasizes that having a family history of conditions like dementia does not necessarily dictate one’s fate. She underscores the idea that genetics do not entirely dictate physical and neurocognitive health. Individuals retain the power to make choices that enhance both their physical and cognitive well-being, empowering them to lead the healthiest lives possible.

Healthy habits matter

Published online on January 25, 2023, by The BMJ, a groundbreaking study encompassed over 29,000 dementia-free individuals in China with an average age of 72. The participants underwent initial cognitive and genetic testing, specifically examining the APOE4 variant of the APOE gene, a known factor heightening the risk for Alzheimer’s.

The study gauged adherence to six beneficial lifestyle habits: maintaining a healthy diet, regular exercise, abstaining from smoking and alcohol, engaging in social activities, and participating in brain-stimulating activities. Over the ensuing decade, participants periodically reported on their lifestyle habits and underwent additional cognitive assessments.

Remarkably, individuals adhering to at least four healthy habits exhibited a significantly slower rate of memory decline compared to those who did not adopt any of these habits. This positive outcome held true even for participants carrying the Alzheimer’s-related gene, APOE4.

Dr. Budson expressed his lack of surprise at the findings, citing earlier studies that yielded similar results. He expressed enthusiasm for the additional evidence supporting the notion that adopting healthy lifestyle changes can effectively reduce the risk of developing dementia. Dr. Budson encapsulates the study’s message succinctly, stating, “Your fate, to a large extent, is in your own hands.”

The central six

Let’s delve into the six lifestyle habits that have been identified as effective in mitigating memory decline and explore the reasons behind the significance of each for brain health:

1. Eat a healthy diet: A nutritious diet reduces the risk of blood vessel issues in the brain, lowering the likelihood of strokes, which are the second leading cause of memory problems. Dr. Budson highlights the adverse impact of consuming simple sugars and carbohydrates in processed foods, causing glucose and insulin spikes that can damage brain cells.

2. Exercise regularly: The study defines regular exercise as at least 150 minutes of moderate or 75 minutes of vigorous activity each week. Exercise benefits brain health by reducing the risk of strokes and promoting the generation of growth factors that facilitate the creation of new brain cells. Dr. Budson underscores the significance of exercise in fostering the production of new brain cells in the hippocampus, a crucial region for learning and memory.

3. Don’t smoke: Abstaining from smoking contributes to two vital aspects — reducing the risk of stroke and enhancing the oxygen-carrying capacity of red blood cells.

4. Limit drinking: While moderate alcohol consumption may not cause permanent brain damage, exceeding one drink per day is associated with potential harm. Dr. Budson emphasizes the impact of alcohol on memory performance and suggests moderation or abstinence.

5. Stay socially active: Regular social interactions, whether in person or online, contribute to brain health by activating large areas of the brain. Dr. Budson highlights the importance of keeping the mind active, with social engagement being a highly effective means of achieving this.

6. Challenge your brain: Engaging in mentally stimulating activities, both enjoyable and serious, such as reading, writing, playing chess, taking courses, or learning a new language, is crucial. Dr. Budson specifically praises activities like crossword puzzles for their ability to encourage flexible and creative thinking about concepts and relationships between words and ideas.

Enjoy time online? It may be linked to lower dementia risk

Spending a few hours online, whether posting on social media, playing games, or surfing websites, may be more than just a leisurely activity. A new observational study suggests a potential link between regular internet use and a lower risk of dementia.

Published online on May 3, 2023, by the Journal of the American Geriatrics Society, the study followed over 18,000 people (average age 55, 54% women) for an average of eight years. Participants were queried every other year about their internet usage, and cognitive testing was administered. Approximately 65% of participants reported regular internet use.

The findings indicated that individuals who spent about two hours online daily were roughly half as likely to develop dementia compared to those who did not use the internet regularly. Moreover, internet users exhibited better verbal reasoning and memory. However, the benefits diminished at higher levels of internet use, defined as six to eight hours a day.

The study authors hypothesized that online engagement might contribute to the development and maintenance of cognitive reserve—the brain’s ability to resist decline and find alternative methods to function efficiently. This could serve as compensation for age-related changes in the brain. Nevertheless, the study’s observational nature prevents it from establishing a cause-and-effect relationship between internet use and dementia risk, as participants self-reported their internet usage.

Dr. Andrew Budson, a neurology lecturer at Harvard Medical School, cautiously interprets the findings, suggesting that if taken at face value, they imply that internet use could be another cognitive activity beneficial for brain health. He emphasizes the need for further research to ascertain whether specific types of online activities might be linked to health outcomes.