Reviewed by Dietitian Katey Davidson, M.SC.FN, RD, CPT
Getty images. EATHELL design.
Key points
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Your choice of lifestyle can affect the risk of dementia.
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Sitting too much increases the risk of dementia – Aim to reduce the time we have stuck every day.
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Move frequently, stay active and try the diet of mind to support your brain health.
Many people think that dementia is only a concern in life, but the habits and choices that we today do quietly shape our health in the brain and can affect our future risk. One of the habits that are becoming more common in modern life is to spend the greater part of the day sitting. Whether you are traveling for work, sitting at a desk, watching television, or scroll through social media on your sofa, prolonged sitting can adversely affect brain health. “A seated lifestyle with a long -term meeting and low levels of physical activity can significantly increase the risk of developing dementia,” says Molly Robinson, MS, RD, a nutritionist who specializes in dementia and brain health.
But why is this happening? We dive into the details below and provide advice supported by experts to reduce the risk of developing dementia.
Why a sedentary lifestyle can increase the risk of dementia
Increases insulin resistance and risk for type 2 diabetes
“Inactivity is closely linked to insulin resistance and the development of type 2 diabetes, which are well -established risk factors for both vascular dementia and Alzheimer’s disease,” says Robinson. Insulin resistance occurs when the body becomes less sensitive to insulin, a hormone that helps to move glucose (sugar) from the blood in the cells.
Robinson explains that poor glucose control damages blood vessels and disrupts insulin signaling in the brain, disrupting the supply of nutrients and oxygen to brain cells. Over time, this can break knowledge. These metabolic changes can increase the accumulation of harmful proteins such as beta-amyloid, which are associated with neurodegenerative conditions such as Alzheimer’s disease.
Associated with heart disease
A sedentary lifestyle can increase the risk of dementia partly because of its relationship with cardiovascular disease.
“Prolonged sitting and low levels of physical activity are associated with an increased risk of hypertension (high blood pressure), stroke and other cardiovascular diseases, all of which are major risk factors for vascular dementia,” Robinson explains.
Chronically elevated blood pressure strains the heart and damages the blood vessels, including the small vessels that supply the brain. Over time, this can lead to strokes and a cognitive decline, including difficulty with memory and thinking.
Can reduce the volume of the brain
Spending too much seating time can also increase the risk of dementia by gradually shrinking brain volume in memory and learning areas. Studies have found that sedentary behavior is associated with reduced gray matter in brain regions such as the hippocampus, which plays a decisive role in the formation of memories and the recall of past experience. Even more surprisingly, being physically active may not compensate for the risks of spending the rest of the day stuck.
For example, a study found that the high amounts of the sedentary time were associated with a more cognitive decline, even among those who exercised regularly. The risk was even higher in people with the variation of the Apoe-E4 gene, a certain risk factor for dementia. This emphasizes the importance not only to exercise regularly, but also to minimize sitting time throughout the day.
How to reduce the risk of dementia
Fortunately, there are ways to reduce the risk of dementia. Robinson shares the following daily habits that you can include in your routine to keep your mind sharp.
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Move. Be intentional with movement and exercise regularly. “For example, use stairs instead of the elevator, park further and walk during meetings or phone calls. Aim to get involved in 150 minutes of moderate physical activity a week and break the long periods of sitting with light,” Robinson says.
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Try the diet of mind. The diet of mind is a mix of Mediterranean and dashes, which are patterns of nutrition that can reduce the risk of dementia. “Studies show that the diet of mind is associated with a lower risk of cognitive decline or damage.
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Munch on Berries. If there is a group of fruit that is constantly celebrated because of its brain–Increasing the benefits, these are fruits. Robinson emphasizes that “fruits are rich in antioxidants, which can help fight oxidative stress that contributes to a decline in age -related memory. Studies show that regular consumption of berries (especially blueberries, strawberries) can slow down. It suggests throwing them into cocktails, oatmeal or yogurt for brain-brain-starting on the day.
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Eat healthy fats. Several of the best sources of healthy fats are nuts, olive oil and fatty fish. “Include nuts for most days, cook with alien olive oil and eat fatty fish (such as salmon or sardines). These foods provide omega-3 fatty acids and vitamin E, which are protective against cognitive decline,” Robinson said.
Our expert takes
Our habits of life play a powerful role in shaping the future of our brain health. One often neglected factor for dementia is a sedentary lifestyle that is associated with insulin resistance, cardiovascular disease and decreased brain volume.
The good news? You can reduce your risk by limiting the long sitting periods and by perceiving habits for a healthy lifestyle as exercise daily, following the diet of the mind and eating a nutrient -rich diet full of antioxidants and healthy fats, these small, consistent changes can make a big difference in the protection and support of your cognitive health.
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