Dr. Gabe Mirkin
A recent study found that a two-year program of individualized instruction on specific lifestyle changes helped slow and prevent memory loss in a study group of 172 people at high risk of dementia (JAMA Intern Med, 2024 Jan 1;184(1):54-62). Modifiable risk factors identified in the study included hearing loss, high blood pressure, alcohol consumption, obesity, smoking, air pollution, depression, levels of physical activity and socialization, and diabetes management (Lancet, 2020;396:413–446).
Those in the coaching group had a 74 percent improvement in memory compared to those who did not receive regular, ongoing coaching. The coaching group also had a 145 percent improvement in risk factors and quality of life compared to only an 8 percent improvement in the group that did not receive the coaching program.
the study
Study participants were aged 70-89 and had at least two modifiable risk factors for dementia. They met with a health instructor to discuss their specific dementia risk factors. They were taught ways to increase activity, interact with more people, and adopt behaviors that could help reduce their dementia risk.
• Maintain an active lifestyle through a variety of activities.
• Participate in activities with a variety of people.
• Instead of being passive (lying in bed, sitting most of the time, watching TV, staring blankly into space), actively use your brain by reading, using the computer, solving problems, etc.
• Managing high-risk health conditions such as high blood pressure, high cholesterol, obesity, diabetes and pre-diabetes.
The control group received materials covering the same topics on dementia prevention by mail every three months.
Dementia and Heart Attack Risk Factors
Anything that damages the arteries is also associated with an increased risk of heart attack and dementia (Neurology, May 2024;102(9)). This shared increased risk is linked to the same common pro-inflammatory risk factors (Alzheimer's and Dementia, December 2021;17(12):1914-1922), and the American Heart Association reports that dementia is strongly associated with a pro-inflammatory diet (Stroke, March 15, 2021:52(6A);52:e295–e308). Thus, the same diet and exercise programs recommended to help prevent inflammation associated with heart attacks are also recommended to prevent and treat dementia.
My Recommendation
The risk of dementia increases with age. Since heart attacks and dementia share the same risk factors, everyone should follow the rules of an anti-inflammatory lifestyle that will help prevent heart attacks, strokes, diabetes and many other diseases.
• Try to exercise every day.
• Eat more plant-based foods that have anti-inflammatory properties.
• Avoid becoming overweight
• Avoid or severely limit alcohol
• Avoid smoking and secondhand smoke
• Maintain vitamin D levels above 30 ng/mL
Dr. Gabe Mirkin is a Villager. For more information, please visit www.drmirkin.com.
