Dementia seems to be a growing problem, a person in the world developing dementia every three seconds. Additional statistics show that 6.7 million elderly adults estimated in the United States have Alzheimer’s disease (a type of dementia). This number should double by 2060. Although many risk factors that you cannot control come into play, such as genetics and family history, there is one that you can change. And it’s a sedentary lifestyle.
Most people spend much of their sitting day. In fact, research has shown that almost a third (31%) of the adult population in the world, 1.8 billion people, are physically inactive. We sit down to go to work, sit at an office while working, during meals, then a little more at night to relax with our favorite TV show or insane screen time. Stay physically active Not only helps reduce your risk of dementia but also to improve sleep, strengthen bones and reduce the risk of anxiety, to name just a few.
In this article, you will learn from three neurologists how a sedentary lifestyle can influence your risk of dementia and get its advice on what can improve the health of your brain.
How a sedentary lifestyle increases your risk of dementia
“Studies show an association between all types of dementia and sedentary behavior. A risk of final correlating causation has not been determined. However, we know that making passive activities such as watching television or sitting for an extended period without interruption can lead to a decrease in blood flow in the brain. In addition, sedentary behavior could potentially alter the metabolism of glucose and lipids, two other risk factors for developing dementia, ”explains Jigar Rathod, MDNeurologist at Memorial Hermann Mischer Neuroscience Associates.
The impact of sedentary behavior on the brain occurs through various ways. “The sedentary behavior reduces blood flow to the brain, increases the risk of cardiovascular and related diseases (diabetes, hypertension, obesity), causes changes in brain structure and increases inflammation and resistance to insulin,” Verna R. Porter, Md., A certified neurologist and director of dementia, Alzheimer’s disease and neurocognitive disorders of the Pacific Neuroscience Institute of Providence Saint John’s Health Center in California.
Reduction of blood flow to the brain
The blood flow reduced or interrupted to the brain alters the delivery of nutrients and oxygen. In fact, vascular dementia is a type of dementia caused by different conditions that interrupt the flow of blood and oxygen to the brain. “A sedentary lifestyle leads to a decrease in brain blood flow, increasing the risk of neurodegeneration. Physical activity, on the other hand, improves circulation, which offers oxygen and essential nutrients to brain health, ”notes.
Increased risk of cardiovascular and related conditions
Physical activity can improve cardiovascular health, contributing to better blood pressure, cholesterol and blood sugar. Many people do not realize that heart health and brain health are linked, “explains Porter:” A sedentary lifestyle contributes to hypertension, obesity and diabetes or even sleep apnea, which represents significant risk factors, “she adds.
Modification of the brain structure
In an older observation study that examined physical activity and brain volume, researchers found that hippocampal atrophy was associated with physical inactivity in time. “Prolonged inactivity can cause brain atrophy (loss of brain volume), especially in areas like the hippocampus, which is crucial for memory,” notes Porter.
Increase in chronic low -grade inflammation
Chronic low -grade inflammation is associated with an increased risk of many conditions, including dementia. “This type of inflammation is exacerbated by inactivity and contributes to the accumulation of beta-amyloid plates and tau tangles, which are biomarkers of Alzheimer’s disease,” said Porter. Regular physical activity is associated with a decrease in inflammation And can help you keep your skills in reflection, learning and judgment as you get older.
Advice to reduce your risk of dementia
Certain risk factors for dementia, such as age, family history and genetics, cannot be modified. However, many lifestyle changes, such as those below, can reduce risk.
- Take the session breaks: Move more, does not mean that you have to spend hours at the gymnasium. Studies show that even a small amount of walking, 15 to 30 minutes once or twice a week, is associated with a reduction in the risk of dementia compared to those who are not physically active. And walking is not the only way to take advantage of the advantages. Rathod shares what to make chores around the house, such as vacuum cleaner and scanning or taking the stairs instead of an elevator if you can, counts as a movement. The more you access a movement throughout your day, the better!
- Play games (stimulating the brain) with others: “Cognitive games, crosswords, word research and computer games are useful for reducing the risk of dementia. Board games are also very advantageous because they allow social interaction, ”explains Rathod. “These types of games can strengthen cognitive resilience,” says Porter. In addition, “socialization is a great whole stimulating activity which would perhaps reduce the risk of dementia in the same way as exercise and movement”, adds Douglas Scharre, MDNeurologist and clinical teacher at the Cognitive Center for Ohio State University Wexner Medical Center.
- Avoid smoking and reducing alcohol: Smoking is a vascular risk factor that can increase the risk of dementia. “Smoking damages the blood vessels, causing a reduction in oxygen flow to the brain, while excessive alcohol accelerates cognitive decline and has neurotoxic properties,” said Porter.
- Get regular checks: Your brain health is linked to your physical health. “Conditions such as hypertension, diabetes and high cholesterol considerably increase the risk of dementia,” notes Porter. She recommends monitoring and managing these conditions with regular visits to the doctor and lifestyle changes.
- Eat more healthy foods for the brain: THE Mental foodA hybrid of the Mediterranean and Dash diet was created to improve brain health. Research has shown that the rest of this diet can be associated with a lower risk of dementia. Certain foods that the spirit of the mind encourages you to eat are fruits, vegetables, whole cereals, nuts, seeds and foods rich in omega-3 such as salmon and mackerel.
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The bottom line
The prevalence of dementia has increased in recent years and, unfortunately, it does not seem to stop anytime soon. The good news is that certain habits, such as moving more and less seated, can help reduce your risks.
A small movement can go very far. Start small and build your path up to 150 minutes recommended for the weekly exercise of moderate intensity. Remember that all types of physical activities count, so make them pleasant.
In addition to the movement, consider playing brain stimulation games, getting involved in social conversations and activities and obtaining regular checks. Finally, feed your brain with nourishing brain foods, such as those highlighted on the diet.