You may think about the risks someone like the Indianapolis Colt's Bubba Smith or the Minnesota Vikings' Fred McNeill took playing football - their repeated concussions caused chronic traumatic encephalopathy (CTE) and likely led to their premature deaths. But far too few of you worry about your own brain health even though it's imperiled - just like your heart - by lifestyle choices you make every day. The good news is that there are six ways in the playbook for good brain health that you can put into action today. They're simple, straightforward and scientifically proven.
Why it matters. Did you know that 6.2 million Americans age 65 and older are living with Alzheimer's disease? Between 2000 and 2019, reported deaths from the condition increased by over 145%. And in 2060, the number of folks with AD could top 13.8 million. Millions more folks have vascular dementia caused by strokes and mini-strokes, Lewy Body dementia and other forms of the condition. They, too, cause a profound loss of connection with your inner and outer world, just as AD does.
It's true that genetics, autoimmune conditions and aging are unchangeable risk factors for dementia, but that doesn't mean you can't do a lot to make sure you have the healthiest brain possible through every decade of your life.
Risk factors. There are many lifestyle-related chronic conditions that affect brain health. Elevated lousy cholesterol, cardiovascular disease, obesity, chronic obstructive pulmonary disease, metabolic syndrome, diabetes and even some forms of cancer contribute to cognition problems. For example, U.S. Medicare data suggest almost 25% of people with dementia have co-occurring stroke and 33% have co-occurring coronary artery disease.
Stress may also be related to your dementia risk because of the damage chronically-elevated stress hormones like epinephrine and cortisol can do to your blood vessels in the brain and elsewhere. Research also shows that stress may hasten the progression from mild to more severe cognitive impairment.
Bad habits can cloud the brain - permanently. Smoking anything, excess alcohol and illicit drug use (especially cocaine and methamphetamines) are known to cause lasting damage to blood vessels and neurons in the brain. Recent research estimates that if you're a current smoker you're upping your risk for AD by 30% to 75%. It appears that 14% of Alzheimer's disease cases may be attributed to tobacco smoking. Cocaine doubles the rate of brain shrinkage related to aging, and meth causes brain cell damage similar to what happens with strokes and Alzheimer's.
Your brain power. A new study found that the Tsimane - an indigenous people in Bolivia with little health care, a highly physically active life and a diet high in fiber and low in saturated fats - experience 70% less age-related brain shrinkage than folks with a Western lifestyle - sedentary and filled with sat-fat animal protein and added sugars. They also have the lowest incidence of atherosclerosis on Earth. Now, we're not suggesting we adopt their habits, but we should learn from them. Here are the top six ways to protect your brain health.
1. Get regular exercise - aim for 300 minutes a week of sweaty aerobics and 10,000 steps a day or the equivalent.
2. Eat healthy foods - adopt a Mediterranean-style, plant-based diet with no red or processed meats, highly-processed foods or added sugars. That'll protect your gut biome, which in turn protects your brain by helping keep toxic invaders from crossing the blood-brain barrier.
3. Engage with friends and family - stay involved with people who care about you and who you care about.
4. Cultivate and follow your interests - promote mental stimulation through exposure to new ideas, people and places; enjoy hobbies.
5. Manage your stress - rely on a combination of meditation, yoga, tai chi, talk therapy and exercise to help you handle what life dishes out.
6. Enjoy good sleep - that should be possible if you do the other steps suggested! If you have apnea or insomnia, see a specialist for help.
Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit sharecare.com.
(c)2021 Michael Roizen, M.D. and Mehmet Oz, M.D.
King Features Syndicate