It’s a point we’ve made over and over, but it bears repeating: Many of the factors that can lower your risk of dementia are within your control. Through lifestyle changes and with support and encouragement, you can do an awful lot to lessen the likelihood that you will someday be diagnosed with Mild Cognitive Impairment or dementia, including Alzheimer’s Disease. Paying attention to the essentials of healthy aging- a healthy diet, physical activity, good sleep, stress reduction, social engagement, and brain stimulation (along with paying attention to your hearing and vision) all can work toward helping you stay physically functional and cognitively intact as you get older. Recent research on several of these factors underscores that much is within your control if you take action while you can.

First, let’s consider sleep. While it’s not unusual to experience some sleep problems as you get older, regular or chronic insomnia, defined as difficulty sleeping at least 3 days a week for 3 months or more, is another matter. It’s not a normal aspect of aging, and the harmful effects can go well beyond sleepiness during the day. Some 12% of Americans report being diagnosed with chronic insomnia, but the numbers are likely far higher, as many don’t realize that this sleep disruption is not normal. Insomnia has been linked to such health concerns as Type 2 diabetes, depression, obesity, and heart disease. Sleep also plays an important role in clearing waste that accumulates in the brain and is essential for overall brain health. Now researchers from the Mayo Clinic, publishing in the journal Neurology, report that when it comes to chronic insomnia, ongoing lack of sleep may raise your risk of dementia. According to this study of 2750 adults with an average age of 70, followed for an average of 5+ years, those reporting chronic insomnia had a 40% greater likelihood of developing Mild Cognitive Impairment or dementia compared to those without insomnia. While this study demonstrated an association, not causation, it does suggest that chronic insomnia could either be a warning sign of a dementia diagnosis to come or may even contribute to cognitive problems. In this study, the harmful effects of chronic insomnia meant the brains of those afflicted were comparable to the brains of people 4 years older. So put on your pajamas and read more here.

Diet is another factor heavily implicated in one’s risk of cognitive decline and dementia. Brand new research published in Nature Medicine underscores this fact and reports that even those at genetic risk for Alzheimer’s could lower their risk of developing dementia by adhering to a Mediterranean-style diet. Those who carry the APOE4 gene are known to have a higher risk of developing Alzheimer’s: people with one copy of the gene have a 3-4x higher risk of developing Alzheimer’s, while those with two copies of the gene have up to 12 times the risk of being diagnosed. This new study followed over 5000+ adults for more than 5 years, and determined that those who followed a Mediterranean style of eating were able to slow their rate of cognitive decline, along with influencing the metabolic pathways associated with Alzheimer’s, thereby offsetting the risk of Alzheimer’s in those who carry the gene. The Mediterranean diet is apparently the only dietary pattern of eating that has been shown to have a causal link to cognitive benefits. While not many people know whether they have a genetic susceptibility to Alzheimer’s, eating in this fashion will likely benefit your heart as well as your brain, all the more so if you carry the Alzheimer’s gene. For more on this study, click here. 

Finally, several prior research studies have found an association between having a purpose in life and aging in a healthier way. New research published in The American Journal of Geriatric Psychiatry reports that a sense of purpose may also protect you against dementia. Among the 13,000+ participants in this research, who were followed for up to 15 years, those who reported a higher sense of purpose were 28% less likely to develop Mild Cognitive Impairment or dementia compared to those who did not report that sense of purpose. This finding held regardless of the race, ethnicity, educational background, and even genetics of the individual. Similar to adjusting a diet or working on your sleep hygiene, developing a sense of purpose in your life- whether it be from volunteering, nurturing relationships, exploring your interests, or finding your passion– is within your control and without the risks and costs of prescription medications that may slow cognitive decline. So start thinking about what will bring meaning to your life, and read more here.