IN TODAY’S FAST-PACED WORLD, I have increasing concerns about my risk of developing cognitive decline or dementia.

I am struck by something I recently read in the Wall Street Journal:

The fight against dementia starts in your 40s.

Not your 70s or 80s.

A growing body of evidence suggests that the fight against dementia should begin earlier, before the brain changes that facilitate cognitive decline.

My Goals

In today’s fast-paced world, concerns about dementia and cognitive decline are more prevalent than ever.

I know I am not alone in my concerns. Do you fear cognitive decline or dementia?

I want to share powerful tactics I use to try to drop my dementia risk. Join me in my journey to safeguard my brain health.

I will share actionable insights and practical tips to help you maintain cognitive vitality and embrace a fulfilling life.

I Focus on Heart Health

Good heart health is the key to optimizing my brain health and focus today.

The more I investigate cognitive decline, the more convinced I am that optimizing my heart health in midlife is a key element to avoiding a decline in my cognitive abilities.

OK, so what can you do?

While I know there is nothing I can do to guarantee I will not suffer from dementia (or other forms of cognitive decline), I focus on physical activity, diet, avoiding bad habits — such as smoking or excessive alcohol consumption — and more.

Brain and heart health are intimately associated with one another.

Shakespeare on the Heart

Listen to Shakespeare’s take in The Life of King Henry the Fifth:

“A good leg will fall, a straight back will stoop, a black beard will turn white, a curled pate will grow bald, a fair face will wither, a full eye will wax hollow. But a good heart…is the sun and moon…for it shines bright and never changes, but keeps its course truly.” ― William Shakespeare.

As I recall, my love for Shakespeare’s Henry V began in high school.

As someone who has lived a full life, I find his work ever more insightful. I am inspired.

Let’s look at strategies I use to drop my risk of ever suffering from a cognitive decline (such as dementia).

#1. I Focus on Blood Pressure

I am proud to say that my blood pressure has dropped significantly over the last several years.

Here’s how I got down to a blood pressure of 110/76.

I aim to keep my systolic blood pressure (the top number) at 120 or less. When I was over 130/80, I turned to lifestyle changes rather than medications.

Blood Pressure Goals

Most of us should aim for systolic blood pressure — the pressure in our blood vessels when our heart beats and pumps blood — of 120 or less.

The diastolic pressure — when our hearts refill with blood — should be 80 or lower.

If your blood pressure is 130/80 or above, your healthcare provider will likely suggest you do as I did: embrace a healthy lifestyle.

I wanted to make sure I did not hit 140/90 when my doctor indicated that she would offer medicine.

Tips for Dropping Your Blood Pressure

The U.S. Centers for Disease Control (CDC) offers some valuable guidance for dropping blood pressure:

• Get at least 30 minutes of natural light exposure. This approach is challenging in beautiful (but gray in the winter) Seattle, so I have a light therapy box as a supplemental aid.
• Don’t smoke.
• Eat a healthy diet, including limiting sodium (salt) and alcohol.
• Maintain a healthy weight.
• Manage stress.

#2. I Aim For 7 to 9 Hours of Sleep

Don’t get me wrong; I am not an optimal sleeper.

However, I improved my sleep hygiene and averaged seven hours of nightly sleep last week.

9 Tips for Better Sleep

Here are some of the ways I became a better sleeper:

• I blocked the light out. Too much light exposure throws off my sleep and circadian rhythm. I turned to blackout curtains over my windows (as I don’t feel comfortable wearing a sleep mask). I try to avoid the blue light of devices — think computers and televisions — the hour before bedtime as I don’t want to mess with my body’s sleep-promoting melatonin production.
• I get quiet. I feel calmer when I quiet the house in the evening. Some of my friends prefer white noise machines, fans, or earplugs.
• I stay cool. I keep my thermostat at 65 to 68° F degrees. While we all have a preferred temperature (mine is around 60, but my wife tilts her head at me like I am a monster if I turn it down that much), experts recommend aiming for 60 to 67° F (15 to 19° C) if you have control.
• I get up at the same time each day and awaken within a few minutes on either side of 5:30 a.m. Consider being consistent with your go-to sleep and awakening times, even on weekends.
• I get at least 30 minutes of natural light exposure. This is a challenge in beautiful (but gray in the winter) Seattle, so I also have a light therapy box.
• I limit caffeine consumption to the morning. Using caffeine to overcome daytime sleepiness is a fool’s errand; I would suffer from chronic sleep deprivation.
• I reserve my bed for sex and sleep only.
• No nightcaps for me. Alcohol can induce drowsiness but can wreck sleep quality.
• I invested in a good bed and mattress.

#3. I Get Physical Activity

I get a weekly minimum of 150 minutes of physical activity. This amount translates to at least 30 minutes daily for five days per week.

I love that I could lower my blood pressure by focusing on my lifestyle.

I measure my blood pressure regularly to make sure I am on track.

Preparing to get on stage before a large audience for a physique competition certainly focuses me.

#4. I Control My Cholesterol

I certainly smiled as I removed the diagnosis of high triglycerides from my medical chart.

Here is how I did it: I turned to a balanced diet, increased my fruits (and vegetables to a lesser degree), and exercised.

I don’t smoke or consume alcohol, so I did not need to worry about those habits.

I was delighted to see my LDL (“bad” cholesterol) drop below 70. Anything below 100 would have been good, but given my dad died in his 86th year of a stroke, I prefer the lower number.

Do you know your cholesterol level?

#5. I Maintain a Healthy Weight

I maintain a healthy weight. Avoiding significant weight gain is more challenging for most of us with age.

I know I have to work harder to avoid weight gain.

Body mass index (BMI) is a decidedly imperfect health measure.

Still, my BMI of 22 to 23 is within the recommended range of 20 to 25.

Final Thoughts

For dementia risk reduction, I optimize my heart health.

The same phenomena that can promote heart artery blockage can affect my brain’s blood vessels, interfering with blood flow (and oxygen delivery).

There are no guarantees. I know that I can still get dementia despite my lifestyle interventions. Still, I love that I may be dropping cognitive decline risk by focusing on heart health and these variables:

• blood pressure
• sleep
• physical activity
• cholesterol (and diet)
• weight
• not smoking or using excessive alcohol

Finally, I stay mentally and socially engaged. Continuing work into my 60s should help me stimulate my brain.

My lifestyle focus will lead me to graceful aging (I hope).