Four in Ten People Could Suffer from Dementia After 55...
Learn how to not be a victim!
Close to a million Americans a year are expected to develop dementia by 2060, doubling today’s number of victims, according to a recent study.
The future dementia surge estimate is based on a new study that found that there is a higher lifetime risk than previously thought: After age 55, you have up to a 4 in 10 chance of eventually developing dementia. This is almost 50% chance of becoming mentally incapacitated!
This current study, conducted at New York University Langone School of Medicine and was published the journal Nature Medicine.
Fifty percent is certainly a sobering number, but fortunately there are steps you can take to reduce the crazy high risk, such as controlling high blood pressure and other bad-for-the- brain health problems (blood sugar, circulation, inflammation, unhealthy gut).
It is never too late to start taking positive steps, even during your middle and older ages. Of course, It is never too early to consider long term brain health. Parents take note!
Dementia isn’t only Alzheimer’s
Taking longer to recall a name or where you put your keys is typical with older age. But dementia isn’t a normal part of aging , it is a progressive loss of memory, language and other cognitive functions. Simply getting older is the biggest risk and the US population is rapidly aging.
Alzheimer’s is the most common form, and silent brain changes that eventually lead to it can begin two decades before symptoms appear. Other types include vascular dementia, when heart disease or small strokes impair blood flow to the brain. Many people have mixed causes, meaning vascular problems could exacerbate brewing Alzheimer’s symptoms.
Measuring the risk from a certain age over the potential remaining life span can guide public health recommendations and medical research. It is important, if possible, to notice any changes in mental capacity, and of course to visit your health professional annually.
Dementia risk is different by age
Prior studies estimated about 14% of men and 23% of women would develop some form of dementia during their lifetime. This recent study analyzed more recent data from a U.S. and
has tracked the heart health and cognitive function of about 15,000 older adults for several decades.
Importantly, the researchers found the risk changes with the decades.
Only 4% of people developed dementia between the ages of 55 and 75, what Coresh calls a key 20-year window for protecting brain health. During this phase of life, it is critical to start making lifestyle changes that reduce the risk of dementia developing.
For people who survive common health threats until 75, the dementia risk then jumped — to 20% by age 85 and 42% between ages 85 and 95. Severe mental decline in old age is a very bleak prospect for ourselves and our loved ones and friends.
Overall, the lifetime dementia risk after age 55 was 35% for men and 48% for women, the researchers concluded. Women generally live longer than men, a main reason for that difference. Black Americans had a slightly higher risk, 44%, than white people at 41%.
Yes, there are ways to help lower dementia risk
There are some risk factors people can’t control, including age and whether you inherited a gene variant called APOE4 that raises the chances of late-in-life Alzheimer’s.
But people can try to avert or at least delay health problems that contribute to later dementia. A good place to start is preventing impact related brain damage. Brain trauma significantly increases the chance that we will develop dementia. Wear a helmet when you are riding your bike!
An especially important take away is that what’s good for your heart is good for your brain. To prevent or reduce the severity of dementia experts urge to following priorities:
- Eat a healthy diet replete with healthy plant foods and healthy fats (see Mediterranean dietary pattern. Take a greens supplement if this is a challenge)
- Exercise (anyway you can, to the maximum of your ability. Just do it!)
- Watch your body composition (aim for lean)
- Control blood pressure (omega-3, diet, exercise)
- Take action to keep your blood sugar levels in a healthy range (monitors are available over the counter. Work with your doctor)
- Watch your cholesterol levels (avoid sugar, consume healthy omega-3 fats)
High blood pressure can impair blood flow to the brain, a risk not just for vascular dementia, but also linked to some hallmark symptoms of Alzheimer’s disease. Similarly, the high blood sugar of poorly controlled diabetes is linked to cognitive decline and damaging inflammation in the brain.
Stay socially and cognitively active. A recent study from Harvard shows that the number one determining factor in promoting health and happiness is social interaction. Also keep challenging your brain. Do puzzles, read books, learn a new language.
There are many factors that we have control over when it comes to long term brain health. And the areas that we do have control over together have a huge impact on the long-term health and function of our brains and nervous systems.
Tricks to make keeping your brain healthy easy:
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Follow a Mediterranean dietary pattern rich in plants (vegetables, fruits, nuts, whole grain and spices).
- You don't have to cook like a Spaniard or a Greek (although this would help), just choose ingredients that are natural and healthy and combine them in ways you are familiar with. For example, nut and peanut butters with carrots, apples, or celery is a very healthy Mediterranean "pattern" meal. Avoid processed foods like the plague and keep the animal fats low. Make room in your kitchen cabinet for olive oil (super food). This subject is covered in detail in the book Change Your Life with the Mediterranean Diet.
- Utilize a high-quality, science-based Greens Powder product that helps you get the target seven to nine servings of fruits and vegetables per day (from the Greens Powder and your diet combined). Phytonutrients (chemicals produced by plants) protect and enhance brain function.
- Add ultra brain healthy Omega-3 fatty acids to your diet daily. For safety and effectiveness, choose a Norwegian Pharmaceutical Grade based supplement. Take your Omega-3 supplement with meals to enhance absorption
- Exercise means structured movement. Our objective? To do as much exercise as one can in a healthy, safe manor. Running marathons is not actually “safe” as this level of exertion causes a significant increase in the body’s inflammation levels. Going for a 30-minute power walk and then attempting some push ups challenges the body and does not increase inflammation. When our bodies experience prolonged elevated inflammation (Inflamaging), our brains are being damaged, and dementia becomes more probable.
- Sleep in when our bodies clean house and rebuild. If you experience poor sleep, you must make it a top priority to improve your sleep. Without proper sleep, our brains can not effectively remove cellular debris the build up of which leads to declining brain health. Furthermore, during sleep our neurons and other cells literally work on rebuilding and repairing.
