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Dementia is not a single disease but a group of symptoms that affect memory, thinking, and social abilities so much that they interfere with daily life. It often causes people to forget important things, like directions home or even the names of loved ones.
While dementia is linked to aging and certain genetic factors, a new study suggests that practicing seven healthy habits can significantly reduce the risk—even for people who are genetically more likely to develop the condition.
Seven Habits for a Healthier Brain and Heart
The American Heart Association calls these habits “Life’s Simple 7.” They focus on improving both heart and brain health and include:
Staying active: Engage in regular physical activity like walking, biking, or playing sports.
Eating healthily: Choose nutritious foods like fruits, vegetables, and whole grains over processed snacks.
Managing weight: Maintain a healthy weight or lose extra pounds if needed.
Avoiding smoking: Quit smoking or never start.
Controlling blood pressure: Keep your blood pressure at a safe level with lifestyle changes or medication if necessary.
Managing cholesterol: Keep cholesterol levels in check to promote heart and brain health.
Reducing blood sugar: Monitor and control blood sugar levels, especially for people at risk of diabetes.
These habits not only help prevent heart disease but also contribute to better brain health.
What the Study Found
Researchers followed 11,561 people—8,823 of European ancestry and 2,738 of African ancestry—over 30 years. Participants were around 54 years old at the start of the study, and researchers assessed how well they followed the seven habits.
Genetic risks for dementia were also calculated using gene data linked to Alzheimer’s disease, the most common type of dementia.
By the end of the study, 1,603 people with European ancestry and 631 with African ancestry developed dementia. The results showed that those who followed the healthy habits had a lower risk of dementia, regardless of their genetic predisposition.
For example, among people of European ancestry, every one-point improvement in their lifestyle habit score corresponded to a 9% lower chance of developing dementia. Even those with the highest genetic risk were able to lower their chances by following these habits.
Limitations of the Study
While the findings are promising, there are some important cautions to consider. There were fewer participants of African ancestry, making it harder to confirm the results for this group. Researchers also emphasized the need for studies in more diverse populations to ensure the findings apply broadly.
Why Your Habits Matter
This study provides hope and a clear message: you have control over your dementia risk. Even if you have a high genetic likelihood of developing dementia, adopting healthier habits can make a significant difference.
The seven habits—staying active, eating well, maintaining a healthy weight, not smoking, and managing blood pressure, cholesterol, and blood sugar—are simple steps anyone can take to protect their brain health.
It’s never too early or too late to start making these changes. Small improvements in your daily routine can add up to big benefits for your health and well-being. So take action today and give yourself the best chance of maintaining a healthy mind as you age.
If you care about dementia, please read studies about low choline intake linked to higher dementia risk, and how eating nuts can affect your cognitive ability.
For more information about brain health, please see recent studies that blueberry supplements may prevent cognitive decline, and results showing higher magnesium intake could help benefit brain health.
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