One in 10 Americans Over 65 Has Dementia—Here Are 15 Ways to Reduce Your Risk

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While you still have zero ability to remember your childhood landline number, you can still do without the ability to karaoke every word of “Mountain Isn’t Enough Is Enough” – no onscreen lyrics required – a sharp memory is not something to be taken lightly.

A new study published October 24, 2022 in the journal JAMA Neurology clearly reminds why: 1 in 10 Americans over the age of 65 live with dementia, and 22% of older people experience mild cognitive impairmentThis is one of the first signs that more serious cognitive difficulties may be on the way.

Going forward, learn more about how they came to this conclusion, then work on healthy habits you can incorporate into your routine today to reduce your risk.

What This Brain Health Study Finds

Researchers from the University of Michigan, Columbia University Medical Center, and Brown University Warren Alpert School of Medicine teamed up to analyze interviews and in-depth neuropsychological testing of nearly 3,500 people over the age of 65 enrolled in the Health and Retirement Study (a long-term study). program organized by the National Institute on Aging and the Social Security Administration). The study authors randomly selected participants whose brain tests were performed between June 2016 and October 2017.

Overall, they found that one in three American adults over the age of 65 had symptoms of dementia or cognitive decline.

• 10% had dementia. The National Institutes of Health explains that symptoms include memory loss, confusion, difficulty understanding or sharing speech or thoughts, or reading and writing. This can affect balance and increase the risk of falling or hallucinating. Alzheimer’s disease is the most common cause of dementia; mini-strokes or other brain trauma can also lead to the condition.

• 22% had mild cognitive impairment. This is defined by the Alzheimer’s Association as an early stage of memory loss or brain decline that is significant enough to be noticed by themselves or others, but not severe enough to affect daily activities. Forgetting appointments or conversations, difficulty making decisions, and difficulty knowing the correct sequence of events are some of the possible symptoms of mild cognitive impairment.

By comparing their cognition results with data on age, race, education level, and more, they saw if they could identify any commonalities or general trends among those with reduced cognition. People with less than high school education were more likely to have dementia and mild cognitive impairment. Additionally, the older the individual, the higher their risk for both conditions. (About 3% of those aged 65-69 tested positive for dementia, while 35% of 90 tested positive.) The scientists did not see any significant differences in risk levels by gender.

Related: How to Eat to Keep Your Brain Healthy as You Age, According to Research

15 Ways to Reduce Your Risk of Cognitive Decline

These findings paint a rather pessimistic picture of the collective brain health of Americans, it’s true. There is also another very important wrinkle that we cannot ignore: Genetics. A family history certainly affects our lifetime brain health and overall risk of chronic disease, but our daily habits also play a big role.

The good news is that not all individuals with mild cognitive impairment (22% in this study) necessarily develop dementia. A February 2022 study published in the journal neurologyFor example, he reported that about one in three women over the age of 75 with symptoms of mild cognitive impairment were able to reverse their condition so that they were no longer prone to dementia.

Because we can’t change our genetics and researchers are still searching for a cure for dementia, neurologists often recommend focusing on “modifiable risk factors,” or following lifestyle habits that have been scientifically proven to be related to cognition.

With that in mind, we’ve tapped into the Alzheimer’s Association’s risk reduction and prevention guidelines, as well as other recent research we’ve covered here at EatingWell, and put together your list of 15 hot tips that can boost your brain.

1. manage your blood pressure

2. Maintain healthy cholesterol levels

3. Maintain a consistent and stable blood sugar range

4. Shelve enough physical activity

5. Eat a nutritious, balanced diet; The DASH diet and Mediterranean diet are Alzheimer’s Association favourites, and the MIND diet is a longevity neurologist’s choice.

6. Consume less refined carbohydrates and more dietary fiber

7. Do not smoke (consult your healthcare team if you quit)

8. Seek treatment for symptoms of depression if present

9. Stay socially connected

10. Limit alcohol use

11. Score 7 to 9 hours of sleep regularly

12. Challenge the brain with puzzles, reading, music or other hobbies

13. Treat hearing loss if present

14. Meditate – even 12 minutes a day can move the needle

15. Take steps to avoid head trauma; wear seat belts in vehicles, wear a helmet while playing sports, and make your home “drop resistant” from slippery surfaces and rugs.

Underline

Cognitive decline is surprisingly common among American adults 65 and older. One in 10 older adults is diagnosed with dementia, and about a quarter suffer from mild cognitive impairment.

As there is currently no cure for Alzheimer’s disease and dementia, it’s important to focus on modifiable risk factors to keep your sharp mind, memory, and attention for as much of your life as possible.

Next up: 9 Things Experts Do Every Day for Better Brain Health