June is Alzheimer’s and Brain Awareness Month. I discussed what I planned to write for this week’s column with a close friend, who said, “Don’t tell me how many people will get the disease; please write something positive.” I replied, “We have to deal with what we know; then we can talk about lifestyle options and brain health for healthy aging.” Fortunately, that added phrase led to a positive conclusion to our conversation.
An overview
“Alzheimer’s disease is a progressive neurological brain disorder that slowly destroys memory and thinking skills and is the most common form of dementia,” according to the National Institute on Aging. As the disease progresses, individuals experience a continuous decline in their ability to think, a decline in their behavioral and social skills, and ultimately their ability to function independently. The progression is different for each individual. Eventually, it is debilitating.
To date, there has been no agreed-upon cause or cure, and the numbers are projected to increase. In 2026, the number of Americans with Alzheimer’s disease age 65 and older is an estimated 7.4 million. As the baby boom generation ages, that number is estimated to grow to roughly 14 million by 2060. That is, barring medical breakthroughs.
Age and gender
Age is the greatest risk factor. Roughly one out of nine people age 65 and older has Alzheimer’s disease, and among the 85 and older group, it is one out of three. And almost two-thirds are women, mostly because they live longer than men. Furthermore, the gene APOE4, which is the strongest known genetic risk factor for late-onset Alzheimer’s, increases the risk more for women than men.
Age, gender, and genetics are risk factors we cannot change. However, there are some lifestyle behaviors that can mitigate the risk. A study that included data from nearly 3000 research participants found that those who adhered to specific four or five healthy behaviors lowered their risk for the disease by 60%. For this column, we will focus on just those five lifestyles that mattered.
Physical activity
Preliminary research findings suggest that physical activity may help reduce the risk of age-related cognitive decline. Benefits can be achieved by brisk walking, swimming, cycling, and resistance/strength training. Just starting with 20 to 30 minutes of walking a few times a week helps significantly with walking at least 150 minutes per week.
Not smoking
According to the American Heart Association, “smoking harms the brain and raises dementia risk – but not if you quit.” Smokers are at significantly higher risk for dementia and dementia-related death. The World Health Organization estimated in 2014 that 14% of dementia cases worldwide may be caused by smoking.
Alcohol consumption
For those with less genetic risk for the disease, “when” and “how” people drink matters, according to neurologist Dr. Richard Isaacson, director of research at the Florida Institute for neurodegeneratived diseases, as quoted by CNN. He noted that two drinks before bed on an empty stomach several nights will have a more harmful effect on brain health compared with one drink a few times a week with an early dinner.
A healthy diet
The Mediterranean and DASH diets are highly recommended to mitigate risk factors. Participants in a study who moderately adhered to the Mediterranean diet lowered their risk by 53%, while those who moderately adhered to the DASH diet lowered their risk by 35%.
Cognitive activities
Cognitive engagement helps our brain create new neural pathways important to cognition. Learning anything new is part of brain health. Activities that are cognitively engaging include brain games, learning a new skill or language, taking a class, adopting a new hobby, and learning to play an instrument. The activities should be interesting and fun to continue engaging and learning. The key is to keep your brain working.
Research continues
Bill Gates notes we are entering a golden age of Alzheimer’s research. The U.S. Food and Drug Administration cleared for marketing the first blood test to aid in its diagnosis. And then there are clinical trials.
Note, researchers do not guarantee that such lifestyles will offer protection from the disease, but they are good choices for overall health as we age.
From my perspective, it’s a case of probability. The question is, “What can I do to increase my optimum brain health and avoid Alzheimer’s Disease and other dementias?” Stay well, everyone, and know that kindness is a generalized cognitive booster.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate, and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity.