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What you’ll find in this episode:

1:13 Cognitive decline may be preventable

10:48 These approaches reduce risk of cognitive decline

27:51 These approaches don’t seem to work

30:48 Approaches where evidence is “uncertain”

Approximately 40% of the risk for cognitive decline is preventable through lifestyle changes and proactive measures.

• Nearly 7 million Americans have Alzheimer’s, with numbers expected to double in the coming decades. It’s the sixth leading cause of death, costing the US around $800 billion annually.
• Not Inevitable: Cognitive decline is not an inevitable part of aging, as demonstrated by figures like Barbara Walters and Henry Kissinger, who remained mentally sharp well into their later years.

Part 2: Strategies That Work

1. Exercise: Regular physical activity is associated with a 28% reduction in the likelihood of Alzheimer’s. Dancing, in particular, has shown benefits due to its combination of physical and mental engagement.
2. Sleep: Adequate sleep (around seven hours per night) is crucial, with poor sleep increasing the risk of Alzheimer’s by 68%.
3. Smoking: Smoking cessation is critical, as smoking is linked to 5% of dementia cases.
4. Blood Pressure Control: Managing hypertension can greatly reduce the risk of cognitive decline
5. Obesity and Diabetes: Both conditions are associated with an increased risk of dementia.
6. Sauna Use: Regular sauna use correlates with a reduced risk of dementia, with benefits increasing with frequency of use and time/session.
7. Hearing Loss: Treating hearing loss may lower the risk of cognitive decline by maintaining cognitive stimulation.
8. Alcohol Consumption: Reducing alcohol intake can decrease the risk of cognitive impairment.
9. Social Engagement: Maintaining strong social connections is associated with a reduced risk of dementia.

Part 3: Strategies That Don’t Work

• Omega-3 Supplements: No substantial evidence supports their role in preventing cognitive decline.
• Brain-Focused Diets: Diets like the MIND diet have not shown significant benefits in reducing cognitive decline in clinical trials.

Part 4: Unclear or Emerging Strategies

• Probiotics, Viagra, and Multivitamins may have benefits.
• Brain Training Games: While they may improve specific skills, there is limited evidence that they prevent general cognitive decline. Newer approaches have some promising results 
• Viagra: Some studies have linked Viagra use with a lower risk of Alzheimer’s, but the reasons remain unclear and may be related to factors other than the medication itself.
• Multivitamins: Some evidence suggests a modest benefit in cognitive function, but more research is needed.
• Shingles Vaccine: Early studies suggest a possible reduction in dementia risk, but more research is necessary

Conclusion

We have a significant amount of control over our risk of cognitive decline, and by focusing on proven strategies, we can work towards a healthier, longer life. While some areas remain uncertain, the evidence-based practices discussed in this episode provide a solid foundation for reducing risk. Let’s not just wait and worry; let’s take action to safeguard our cognitive health