Alzheimer’s Association: Reduce Risks for Cognitive Decline

March is a month all about women. It is National Women’s History Month and includes International Women’s Day. Because women are at the epicenter of Alzheimer’s disease–almost two-thirds of Americans living with Alzheimer’s are women and more than 60 percent of Alzheimer’s and dementia caregivers are women–the Alzheimer’s Association has a timely message for women. New research studies show that some healthy lifestyle choices can actually decrease the risk of dementia and cognitive decline. Research presented at the Alzheimer’s Association International Conference focused on five lifestyle factors that may make a major impact on your cognition. These include:

Eating a healthy diet. Certain diets, including the Mediterranean diet and other diets designed to help reduce hypertension, have been shown in studies to contribute to risk reduction.

Exercising for at least two and a half hours of moderate to vigorous physical activity per week. Several studies have shown that engaging in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain may reduce the risk of cognitive decline.

Refraining from smoking. Studies show that smoking in your early to mid-life may be associated with cognitive impairment as early as one’s 40s. Quitting smoking can reduce that risk to levels comparable to those who have not smoked.

Limiting the use of alcohol. Drinking large amounts of alcohol can increase blood pressure, which can cause issues in cognition and memory.

Engaging in cognitively stimulating activities. Research has shown that activities such as puzzles and word games can help with maintaining healthy cognition. However, recent studies have shown that staying socially connected is just as, if not more, important.

A woman’s estimated lifetime risk of developing Alzheimer’s at age 65 is 1 in 5. There are a number of potential biological and social reasons more women than men have Alzheimer’s or other dementias. The prevailing view has been that this discrepancy is due to the fact that women live longer than men on average, and older age is the greatest risk factor for Alzheimer’s. 

If you start noticing signs of cognitive decline in yourself or a loved one, the Alzheimer’s Association is the trusted resource for reliable information, education, referral and support. Call our 24/7 helpline at 800-272-3900 and talk to a trained dementia care specialist. Learn more at alz.org/women. Alzheimer’s virtual education and support groups are also available at alz.org/kansascity. ■

Written by: Juliette B. Bradley