Living with mild cognitive impairment (MCI) or early Alzheimer’s can feel like walking around with a cloud over your head. You may find yourself constantly worrying about it progressing to dementia.
But just because you have MCI doesn’t mean it will turn into dementia. Mild impairment will progress to dementia within five to 10 years in an estimated 30 to 50 percent of people with MCI due to Alzheimer’s.
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While it’s not always possible to prevent dementia, there are research-backed, lifestyle steps you can take to slow the decline of memory and thinking skills. Keep reading to learn how.
1. Get Your Steps In
When it comes to lowering your risk of dementia, “I would put exercise at the top of the list,” says Dylan Wint, MD, a neurologist and psychiatrist who specializes in neurodegenerative disorders and serves as the medical director of Cleveland Clinic Nevada in Las Vegas.
“Aerobic exercise, in particular, has been shown to be a preventative measure for dementia,” says Dr. Wint. One study found that older adults with elevated levels of amyloid beta (a protein linked to Alzheimer’s) who walked 3,000 to 5,000 steps per day delayed cognitive decline by about three years. And those who managed 5,000 to 7,500 steps daily saw that delay extend to about seven years.
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Exercise improves blood flow to the brain and reduces inflammation. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Brisk walking is an excellent start.
2. Exercise Your Mind, Too
“Use it or lose it” also applies to your brain. The Alzheimer’s Association notes that engaging in mentally stimulating activities can lower your risk of Alzheimer’s and other forms of dementia.
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Make it a habit to challenge yourself: Do crossword puzzles, learn a foreign language, or take a painting class.
3. Follow the MIND Diet
Eating a balanced diet is crucial, says Wint. Specifically, the MIND diet — a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets — has been shown to help people retain more memory. In one review, the participants who followed the MIND diet closely — eating plenty of berries, greens, nuts, olive oil, whole grains, and lean proteins, such as fish, while limiting processed foods and saturated fats — had a lower risk of cognitive decline than those who didn’t follow the diet.
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4. Find Your Purpose
Research shows that having a sense of purpose in life may reduce your risk of dementia. Participants in a study who reported having a higher sense of purpose were nearly 30 percent less likely to develop cognitive impairment, including dementia.
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Figure out what gives your life meaning — whether that’s spending time with your grandchildren, volunteering, or mentoring people in your community — and make a point of engaging in it regularly.
5. Catch More Z’s
“It’s important to get the right quantity of sleep, which for most older adults is around seven hours,” says Wint. One study found that people in their 50s and 60s who got six hours of sleep or less per night were 30 percent more likely to be diagnosed with dementia than those who got at least seven hours of sleep.
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When it comes to shut-eye, quantity and quality matter. You’ll know you got a good night’s sleep when you wake up feeling perky, Wint notes. Quality sleep is critical to cognitive health, because it’s the time when your brain clears out harmful proteins associated with Alzheimer’s, he says.
Also, make sure you nod off at the right time. How do you know when to fall asleep? Listen to your body’s cues. Your body has a circadian rhythm — a built-in, internal clock, so to speak — that tells you when to fall asleep and when to wake up. When you start to feel tired, that’s your sign that it’s time to tuck in for the night.
6. Stress Less
Chronic stress and depression can increase the risk of dementia, research shows.
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To manage daily stress, try relaxation techniques such as meditation, mindfulness, and yoga. And remember to give yourself some grace. “There are things in life that you can control and things that you can’t,” says Wint. “Focus on the things you can control.”
7. Build a Care Team
People who have the help of a structured support system (enlisting the help of professionals, such as diet and exercise coaches) experience more memory and brain performance benefits than those who implement lifestyle changes on their own.
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If getting formal support isn’t possible, find an accountability buddy, such as a family member or friend. You can set up walking dates and cook healthy meals together.
The Takeaway
- It’s not always possible to stave off dementia, but there are steps you can take to slow the loss of memory and thinking skills.
- Some research-backed, lifestyle strategies to prevent dementia include exercising regularly, getting enough quality sleep, and sticking to the MIND diet.
- Keeping your mind active with puzzles and language classes, as well as finding a higher purpose in life, can also help prevent dementia.
