Almost nothing scares people more than the threat of dementia as they age, especially Alzheimer's disease (AD). That's why every time we forget our keys, or as so often happens to me, directions our spouse left us about what to do in her absence, we worry that these may be - no, we are certain they are - the first signs of dementia, which is nonsense, of course.
So if you're also subject to DDD - "dread of developing dementia" - remember this old observation: everyone forgets where their keys are from time to time, but if you forget what your keys are used for, then you have something to worry about (although if you forget your wife's instructions, it's more likely that as a typical male, you weren't really listening to her in the first place).
That aside, the threat of cognitive impairment, if not full-blown dementia, is very real if you live long enough. So while about one-quarter of people over the age of 85 have Alzheimer's disease, a U.S. study of elderly people in Indianapolis found that 38% of those aged 85 have mild cognitive impairment (MCI), a cognitive deficit that falls short of dementia or Alzheimer's (although most people with MCI will likely progress to full-blown dementia if they live long enough).
What jumps out of all that, then, is that a large majority of elderly individuals have deficits in the abilities to think, learn, remember, and pay attention that significantly impact their lives, not to mention the lives of those around them, and given that on average we're living much longer than we used to, we should all be very concerned about preventing AD and dementia.
So as always - first, I scare you, then I soothe you - it comes down to this: what can you do about this risk, besides avoiding growing older, of course? The answer is more than you think (some cognitive humor there).
- Stay active both mentally and physically. Numerous studies show that the more you engage in both physical and intellectual activities, the lower your risk of dementia, including AD, as you age. Not only is that old adage of "use it or lose it" applicable to the brain as it is to other body parts, but there is also something unique about physical exercise protecting the brain (it may be as simple as exercise lowering blood pressure and cholesterol levels, which in turn help the brain). In fact, one study found that exercise has a beneficial immediate impact on the brain - student joggers did better on tests than did students like my son, who run only to either the kitchen or the bathroom.
- You can eat better - more fruits, veggies, and fish, less meat and saturated fat. For example, a European study found that a "healthy diet" was correlated with a lower risk of dementia, as was moderate intake of alcohol, which is probably the easiest sell of all these lifestyle adjustments, although I must caution you that if you don't yet drink alcohol, there is no proof that starting to imbibe will help your brain.
- There is also good evidence that regular intake of anti-inflammatory medications (such as ibuprofen and perhaps even aspirin) cuts the risk of AD, but since these are potentially dangerous medications, never start taking them for that reason alone without consulting your doctor.
- Try to avoid getting hit on the head too often. Not only is this a good general rule to follow in life anyway, but there may also be an association between head injuries and later dementia.
- Finally, a US study found that taking part regularly in social activities such as visiting relatives or friends is also correlated with a lower risk of dementia, although if you have to interact regularly with relatives like my Aunt Doris, you may prefer to let your brain go first.