Use It or Lose It: Preventing Dementia With Physical Activity
Dementia is projected to affect 139 million people by 2050. The research on movement is clear: active lives correlate with up to 40% lower risk.
By Ned Small · Brain Health
According to the World Health Organization, dementia affects around 50 million people globally. That number is set to grow to 82 million people by 2030 and 139 million by 2050. That is almost half the population of the United States. So, how should we avoid being one of those numbers? Staying active is a great start.
Recent research has shown that physical exercise is a protective factor against dementia. The issue, as the CDC states, is that by age 75 one in three men and one in two women engage in NO physical activity. Out of Americans as a whole, one quarter of us get little to no movement at all.
In a study published in the Journal of Alzheimer's Disease, researchers found those who were physically active were less likely to develop dementia compared to their sedentary peers. The study followed over 1,600 adults aged 55 and older for a period of six years. They found that being active three times a week helps reduce the risk of getting dementia by 17%.
Another study, published in the British Journal of Sports Medicine, analyzed the physical activity levels of over 2,000 participants. They found that those who led active lives had a 40% reduced risk of developing dementia. Which, like the Journal of Alzheimer's Disease study suggests, physical exercise seems to be a key to prevention.
The protective effects of physical exercise on dementia are not fully understood. We do know that physical exercise helps improve blood flow to the brain. It increases the production of growth factors that support brain health (BDNF). It is also great at reducing inflammation. Physical exercise has shown to improve cognitive function. It can also reduce the risk of other chronic conditions that increase the risk of dementia, things like cardiovascular disease and type 2 diabetes.
On a personal level, I have experienced this firsthand. As a caretaker years ago I had the pleasure of working with an amazing gentleman. He was a retired international consultant, a brilliant and warm human. As he was going through the later stages of Alzheimer's it was heartbreaking to watch his decline. Still, he remained cheerful, compliant and cheeky even.
Yet, as the disease progressed he slept more and spoke less. Having a dual background in health and wellness, I had always worked in some type of exercise with him. What I started to notice was astounding. After a 20 minute bout of exercise he became chatty again. Not only that, but he could speak three to five sentences in the five different languages he once spoke. He could remember song lyrics to songs that were popular 75 years prior. This seemed to last around 45 to 60 minutes post exercise. The exact mechanism I may never know. I do hope researchers find the causation within my lifetime.
One of the great things about physical exercise is that it is customizable to you. Walk, run, lift, cycle, swim, dance, or engage in any other form of physical activity. Choosing an activity you enjoy increases your chances of sticking with it. The important thing is to get moving and stay active.
Physical exercise, along with other healthy lifestyle factors, helps guard against dementia. It plays a crucial role in reducing the risk of developing this debilitating condition. If you want to keep your mind sharp and reduce your risk, make physical exercise part of your daily routine.