Happy Fall! Our focus this month is longevity. And we can't talk about longevity without talking about brain health. My sweet grandmother is 91, and up until about five years ago, she didn't take any medication. Although her physical health has always been good, her brain bore the brunt of her lifestyle. She never exercised a day in her life, was a self-proclaimed fruit and vegetable hater, and refused to drink water unless it was used to mix her sugary tea.
Her memory first started to decline about ten years ago and today, she no longer recognizes anyone and lives in a memory care center. One of the many tragedies of Alzheimer’s is the painfully slow decline, with many patients living a decade or more with severe memory loss, requiring 24-hour nursing home care.
According to the Population Reference Bureau, more than 7 million people ages 65 or older had dementia in 2020. Based on current demographic and health trends, it is projected that over 9 million Americans could be affected by dementia in 2030, with the number increasing to 12 million by 2040.
The risk of dementia follows in line with other health inequities, with women being slightly more likely to have dementia than men. Also, it has been observed that Caucasian adults have a lower likelihood of developing dementia in comparison to other racial and ethnic groups. For individuals aged 70 and above, approximately 8.5% of non-Hispanic white adults were diagnosed with dementia in 2019. In contrast, the estimated rates for non-Hispanic Black and Hispanic adults were 16.1% and 16.4% respectively.
How do we address this massive public health issue? There is a growing body of research that links Alzheimer's disease to lifestyle factors such as poor diet and lack of exercise, leading many experts to refer to it as Type 3 Diabetes.
Lowering the risk of Alzheimer's disease or Type 3 diabetes is possible through a healthy lifestyle, similar to how we prevent Type 2 diabetes. Nourishing and moving your body also nourishes and protects your brain. The data is clear: a plant-based, whole-food diet, along with daily exercise, is the most effective way to stay healthy in both body and mind.
When it comes to reducing the risk of Alzheimer's, lifestyle choices play a crucial role alongside a brain-healthy diet. Regular physical activity, particularly aerobic exercise, has been shown to boost cognitive function and improve blood flow to the brain. Prioritizing quality sleep is also essential, as sleep allows the brain to clear toxins that may contribute to Alzheimer's. Mental stimulation, whether through learning new skills, reading, or puzzles, helps keep the brain resilient. Finally, social engagement and stress management, through practices like mindfulness and meditation, support overall brain health and reduce the risk of cognitive decline. Together with a nutrient-dense diet rich in antioxidants and healthy fats, these lifestyle elements create a holistic approach to maintaining cognitive vitality.
In my clinical practice, I focus on diet modifications that prioritize plant-based foods rich in fresh fruits, vegetables, whole grains, and healthy fats, which can help reduce the risk of dementia. Additionally, research has highlighted certain foods that offer extra brain-boosting benefits.
Incorporating brain-boosting foods into your daily diet, along with adopting supportive lifestyle habits, can significantly enhance cognitive health and reduce the risk of dementia and Alzheimer's disease. A diet rich in antioxidants, healthy fats, and nutrient-dense plant-based foods, combined with regular exercise, quality sleep, mental stimulation, and stress management, creates a strong foundation for long-term brain health. By making these choices now, you're not only fueling your brain for today but also investing in your future cognitive vitality.