In fact, there is a lot. Some of it requires help from your physician, but most depends on your lifestyle, preferably begun in midlife or even sooner. But it is never too late to start. Even with early evidence of developing dementia, making changes can be of tremendous help.

Details below, but the most important steps are regular exercise — resistance and aerobic, a high protein, high fruit, and vegetable, but low sugar diet, good sleep, reduced stress, no tobacco, limited alcohol, intellectual challenges, and social engagement, along with attention to high blood pressure, high cholesterol, and high blood sugar or diabetes.

The causes of dementia

It is best to think in terms of risk factors rather than direct causes. There are multiple types of dementia, but the most common is Alzheimer’s disease. It has many possible risk factors, often in combination, in any individual. Among the most important are high blood pressure, type 2 diabetes, elevated LDL cholesterol, obesity, high intake of ultraprocessed foods, being sedentary, not dealing with chronic stress, inadequate deep sleep, smoking, an unchallenged brain, and lack of social engagement.

Untreated high blood pressure damages the blood vessels supplying the brain, as does poorly controlled type 2 diabetes. Diabetes correlates with a 10 to 15 times greater risk of Alzheimer’s. Like the rest of the body, brain cells can become insulin-resistant, depriving them of their primary fuel—glucose —hence the term “type 3 diabetes.” Add to this elevated LDL cholesterol, which leads to plaque deposition in the large blood vessels, analogous to that seen in the heart’s coronary arteries.

Obesity is a definite risk factor, especially as it predisposes to diabetes, but also produces chemicals that cross the blood-brain barrier and cause inflammation. The combination of blood vessel damage and inflammation is clearly associated with the development of Alzheimer’s disease.

Being sedentary, along with eating excess ultraprocessed, sugary, fatty, and salty foods and smoking, are known to correlate with dementia, as does persistent lack of restorative sleep and continuing low-level chronic stress. Maintaining good muscle mass through appropriate exercise not only supports muscle and bone density but also releases chemicals that positively impact brain function. Substantial exercise literally enlarges the brain’s hippocampus and prefrontal cortex, both critical to cognition.

Among the presumably less important risk factors for dementia are some chronic infections, often undetected, such as chronic Lyme disease, which can cause persistent low-level brain inflammation. So too can a variety of neurotropic viruses, such as the varicella-zoster virus that causes chickenpox and shingles. The varicella-zoster virus (VZV) remains dormant in the nervous system after chickenpox infection but is reactivated in older age as herpes zoster (shingles). It is believed that this virus causes long-term chronic inflammation in the brain while dormant, and then amplifies inflammation when reactivated as shingles.

There are other causes of inflammation. An unbalanced colonic microbiome is common. There is a gut-brain axis, meaning the two systems send messages back and forth, which can be altered by the microbiome. This axis can help or hinder normal inflammation maintenance in the brain.

The gut bacteria convert high-fiber diets into short-chain fatty acids (SCFAs), which, in mice, lead to reduced microglial (the brain’s immune cells) activity and a lower degree of brain inflammation. Aging mice normally have reduced SCFAs, but a high-fiber diet increases SCFAs and reduces inflammation in their brains. The key message is that a healthy colonic microbiome can help to prevent the development of Alzheimer’s disease.

The mouth has its own microbiome. Chronic oral gum infections, known as periodontal disease, often go unrecognized, disrupting the oral microbiome and inducing a chronic state of inflammation that produces a steady flow of damaging chemicals that affect the brain. The bacterium Porphyromonas gingivalis is a frequent cause of periodontal infection, but it can also directly affect the brain. It produces a toxic enzyme called gingipain, which crosses the blood–brain barrier and directly damages neurons. P gingivalis has also been found in the brains of deceased Alzheimer’s patients.

Even the eye microbiome has been shown in a January 2026 article in Nature Communications to have an adverse impact on the brain if it includes Chlamydia pneumoniae, a common cause of pneumonia and sinus infections that, in some people, infects the retina and, from there, travels to the brain, amplifying inflammation.

Several environmental toxins have been implicated in Alzheimer’s development. Lead is a known neurotoxin. Once in the body, it can persist in bones. We tend to think of it in old lead paint, but it is common in many city water supplies (remember Flint, Michigan) and was common in leaded gasoline until about 1980. Leaded gasoline suggests that many older people may have elevated bone lead levels.

Lead is also occasionally found in food and air. In a prospective study reported in February 2026, bone lead levels correlated with the onset of Alzheimer’s disease and all-cause dementia in a representative sample of Americans followed for 30 years in the National Health and Nutrition Examination Survey (NHANES _III). The authors speculate that up to 18% of dementia cases could be avoided with reduced lead exposure.

Various other metals (e.g., arsenic, zinc, mercury, and cadmium) and biotoxins (produced by molds, especially Aspergillus, bacteria, and viruses) are believed to be correlated with the onset and progression of dementia through the production of cytokines (compounds produced and released from cells) that cause neuroinflammation and neurodegeneration.

Microplastics (particles less than 5 mm in diameter) have been implicated as a potential cause or predisposing factor to Alzheimer’s disease, although the data are limited. It is known that they can cross the blood-brain barrier and, in animal models, elicit neuroinflammation and neurodegeneration. Microplastics can be found in the brains of many people at autopsy. Still, the quantity in the brains of those with dementia tends to be many times higher, suggesting both a cause and a dose-response relationship. Microplastics are found in air, food, and water. It is not known which microplastics are potentially important, nor which route might be most important — inhalation, skin absorption, or ingestion. Finally, be aware that these are correlation studies, not causal studies.

Hearing loss not only causes social isolation but also directly leads to brain atrophy and “cognitive overload,” meaning the brain cannot process inputs as effectively and has fewer resources left for memory and thinking. The combination leads to an increased risk of dementia. Visual loss, common with age-related cataracts, as well as macular degeneration, glaucoma, and diabetic retinopathy, has the same impact as hearing loss.

Bear in mind that all of these are correlation studies. Correlation does not equal causation, but when they are found in study after study, they are likely actual risk factors.

Note also that many of these risk factors create or amplify chronic low-level inflammation. It is the inflammation that is doing much of the damage. Inflammation means that your immune system, the system that normally protects you from disease-causing agents like bacteria, is constantly turned on at a low level, damaging your brain without you knowing it until years later, cognitive decline becomes obvious.

What you can do to avoid dementia

It is not unlike what I described for slowing normal cognitive aging, but with more intensity and a broader range of inputs.

Let’s start with the medical side of it

Most physicians do not look or know to look for many of these predisposing conditions, but since you do, ask to have them checked for you. They will most likely check your blood pressure, cholesterol, and blood sugar, for different reasons.

High blood pressure is a clear predisposing factor. Unfortunately, nearly 50% of Americans have hypertension >130/80), with the prevalence increasing to about 70% of adults over age 60, but many are unaware, and even less, perhaps 20–25%, are adequately treated. Be sure you are being treated appropriately.

Type 2 Diabetes is a profound predisposing factor to Alzheimer’s disease. What both high blood pressure and diabetes have in common is that they cause inflammation in the brain, blood vessels, and neurons. Over time, they also lead to reduced blood flow to the brain. Over ten percent of Americans have diabetes, with the prevalence rising with age. Only about 50% are adequately treated and controlled. Here, again, be sure you know if you have diabetes and follow your doctor’s advice on management.

High LDL cholesterol (the “bad” type), especially when combined with hypertension and diabetes, can lead to plaques in the blood vessels supplying the brain, similar to those in the coronary arteries. Just one more adverse cause of reduced blood flow to the brain. Only slightly more than 20% have adequate management of all three key factors. So be sure to have your physician review your blood pressure, blood sugar, and cholesterol status, and follow their advice, remembering that lifestyle changes might be adequate (see below), but, if not, there are effective medications.

Obesity is a significant predisposing factor. If you are obese and have had difficulty with weight reduction, you and your physician might want to consider GLPs like Wegovy or Zepbound.

Ask to be checked for lingering chronic infections, such as Lyme disease. Visit your dentist and dental hygienist every six months for a prophylaxis. You will not only be preserving your oral health but also reducing your risk of dementia. You should be tested for lead and other heavy metals.

Consider the shingles vaccine if you are 50 or older. Multiple studies have shown that it reduces dementia by about 20% for at least seven years after vaccination. Less clear is how long the effect lasts after that or whether a booster is necessary. Certainly, it is an easy way to get a dual benefit — less likelihood of dementia while also reducing the occurrence of shingles and possibly even heart disease.

If you are over 65, you have likely gotten regular influenza vaccines. Recent data published in April 2026 show that the standard vaccine has some protective effect, and the higher-dose vaccine has an even greater effect, at least for the 2–3 years of follow-up in the studies.

If you have significant hearing loss, work with an audiologist to determine the best approach for you. Fortunately, there are now devices that can assist at a reasonable price. If you have significant vision loss due to cataracts, the evidence is strong that correction will significantly reduce your risk.

Early life

Those who start adulthood with the “strongest” brains have “more room” for loss, suggesting that it is advisable to encourage your children and grandchildren to be as well educated as possible.

Lifestyle modifications

Your doctor can be a major source of assistance in limiting your chance of dementia, but of even greater importance is what you can do for yourself with lifestyle modifications, especially exercise and diet.

Maintaining your physical health is one of the most important things you can do to avoid dementia. If you smoke, get help to stop; it’s critical. Then, start with exercise. The science is clear: those who move are at much reduced risk of dementia. Aerobic exercise, like walking, cycling, or swimming, helps your heart and lungs deliver more blood to the brain. When doing aerobic exercises, push to the point where you are breathing somewhat heavier than normal and, although you can respond to a question, you are too busy breathing to engage in a conversation.

When a group of 120 young adults aged 28 -56 was randomized to a steady moderate to vigorous exercise regimen for 12 months or not, those who exercised had brains that appeared “younger” after one year. In contrast, the control group showed no significant change between MRIs taken at the beginning and end of the year. VO2 max increased substantially over the 12 months in the exercise group but not in the control group.

And those who regularly engage in resistance exercises are at an even lower risk. In fact, resistance exercises may be the single most important thing you can do to prevent dementia. Choose a variety of exercises that maintain and strengthen your upper, core, and lower body muscles. Plan to use a resistance weight you can fully move, like a biceps curl, for only 8–12 repetitions. Remember that these exercises release chemicals called myokines or exerkines that stimulate the brain, heart, and blood vessels. They can stimulate growth of the hippocampus and other parts of the brain, perhaps by releasing brain-derived neurotrophic factor (BDNF). Exercise also stimulates the liver to release exerkines. One of these, called GPLD1, reverses memory loss in aging mice.

Various studies have shown that regular resistance exercise is critical to maintaining brain function and brain volume. Leg power is especially effective in reducing cognitive aging.

In addition to regular aerobic activity and at least twice-weekly resistance training, consider high-intensity interval training (HIIT). Dr. Harry Oken and I discuss this in detail in our book BOOM — Boost Our Own Metabolism. In brief, ride an exercise bike at a comfortable resistance and pace for a few minutes to warm up, then increase the resistance and pedal as fast as you can for 30 seconds. Your legs should ache, and you may be sweating. Drop back to a comfortable pace for 90 seconds. Repeat eight times. Studies indicate that this can enlarge your hippocampus, the brain’s processing center, by as much as 50% or more over six months. More neurons are produced, connectivity is enhanced, and cognitive abilities are maintained or improved. HIIT is also the most efficient way to improve your VO2 max.

What you eat, or do not eat, and what you drink are of critical importance. Avoid ultraprocessed foods, excess fast foods, sugar (such as candy, sodas, and ice cream), and foods that are digested directly into sugar (such as white bread and other white-flour products—pastries and donuts). A good “diet” to follow is the Mediterranean diet or its cousin, the MIND diet. The former emphasizes healthy grains, seeds and nuts, legumes like beans, good oils such as olive oil and avocado oil, and cold-water fish (salmon, mackerel, sardines). Eat somewhat less dairy and poultry and relatively little red meat.

As for red meat, processed meats like bacon, jerky, and many deli meats are unhealthy, whereas meat from 100% pasture-raised animals is probably healthy. The MIND diet is based on the Mediterranean diet but emphasizes green leafy vegetables like spinach, kale, and collards, as well as berries over other fruits. When participants in a long-term study at Rush University Medical Center followed these diets, their brains at autopsy showed less evidence of Alzheimer’s compared to those who ate a “less healthy” diet.

If you like coffee or tea, you will be pleased to know that in a long-term study of 131,000 individuals followed for up to forty years, those that drank two to three cups of coffee (but not more) had an 18% reduction in dementia onset compared to those in the lowest intake group. The findings were similar for tea, with a 14% reduction. Presumably, coffee and tea with their many chemicals reduce inflammation, reduce oxidative damage, improve the lining of blood vessels, reduce blood-brain barrier leakage, and enhance neurons’ ability to communicate. Notably, decaf coffee did not have the same effect.

Also consider fasting. Just avoiding eating after dinner and before breakfast is a good start, or pushing breakfast off for a few hours.

Restorative sleep is very important to avoid dementia. Deep sleep is the time when the brain cleanses itself of toxins and other waste materials. It is also when memories are formed and the hippocampus, the brain’s processing center, is “emptied” so it can begin again tomorrow. Don’t listen to people who say they can get by with less than about seven hours of sleep.

Most Americans are living with low-level chronic stress. Stress releases a series of compounds that stoke chronic inflammation in the brain and elsewhere. Ways to reduce stress include exercise, a healthy diet, meditation, Tai Chi, yoga, and avoiding, when possible, those things, people, and situations that lead to your stress.

Your brain needs to be used and challenged. Do creative activities like chess, art, writing, learning a musical instrument, dancing, or learning a foreign language.

Computer-assisted cognitive training. All studies have not been effective, except for a 20-year follow-up clinical trial published in February 2026 by Johns Hopkins involving 2021 adults over age 65. This study evaluated a cognitive training program initiated in 1999 and followed through to dementia onset in 2019. Alzheimer’s was reduced by 25% among those who did computer-based cognitive speed training, with a 6- to 12-month booster. Speed training asked the person to identify a center object (like a car) on the computer screen while locating a peripheral target (like a road sign) on a screen, with the speed increasing as the user improved. The other arms of the trial, looking at memory and reasoning, did not lead to reduced dementia.

“This study shows that simple brain training, done for just weeks, may help people stay mentally healthy for years longer,” said NIH Director Jay Bhattacharya, M.D., Ph.D. “That’s a powerful idea — that practical, affordable tools could help delay dementia and help older adults keep their independence and quality of life.”

Humans need social engagement. Call it “cognitive engagement.” Make and keep friends, meet regularly with others, and get involved in group activities. It’s enjoyable, and it’s critical. The Rush Memory and Aging Project followed about 2000 individuals with an average entry age of 79 for nearly 8 years. In their February 2026 article in Neurology, the authors looked at lifetime cognitive enrichment activities and found those in the highest cohort had a 38% lower risk of developing Alzheimer’s disease. Those with the highest level of lifetime enrichment who did develop AD did so 5 years later than those with the lowest levels. Similarly, their rate of cognitive decline over the course of the study was slower.

Where possible, merge your creative, active, and social activities, such as group Tai Chi, dancing, or walking together. Consider dancing. If you are learning a new step, your brain must follow the music and move your body to the new step; a dual cognitive function and social engagement, with some aerobic exercise.

Remember that there is no one risk factor for dementia, so “bundling” lifestyle changes makes the most sense, a logical concept that is supported by a research study in Finland that showed multiple steps taken together slowed cognitive decline in high-risk seniors. It helps to have help with structured support so that lifestyle changes become consistent rather than relying on willpower alone.

Putting it all together

This may at first glance seem overwhelming. But you can address your risk step by step and have fun doing so. Remember that the 7 Keys to Healthy Aging not only reduce your risk for Alzheimer’s disease but are also very effective in preventing the development of many chronic diseases, such as cardiovascular disease, diabetes, and obesity, so start with these and pick one or two to address first. I would suggest diet and exercise, as they are likely the most important. But before you start anything discussed here, talk with your doctor to see if these suggestions are appropriate for your personal situation. And while there, discuss the items you need their help with — especially elevated blood pressure, blood sugar, LDL cholesterol, and excess weight. No matter your age, it is never too late to start.

Can this really prevent Alzheimer’s?

There are no guarantees. But following these suggestions will have a major impact on your risk of developing Alzheimer’s disease. It will also go a long way to preventing other chronic diseases like heart, lung, kidney disease, or cancer. That’s a very good return on your investment of time and energy.

The post Simple Steps Anyone Can Take to Reduce Alzheimer’s Risk appeared first on Medika Life.

Human cognition has always been a negotiation or even battle between imagination and experience. We build models and then we test them. We get things wrong, learn, and rejigger against the facts of the real world. Our intelligence lives in that loop between abstraction and embodiment. AI has no loop. It never leaves the page. When a model falters because of a stray phrase—say, when the simple addition of “cats sleep for most of their lives” triples its error rate.  Now, let’s be clear, that’s not confusion, it’s exposure. The system doesn’t know which parts of language belong to meaning and which don’t. It reads everything as pattern. That’s the curious mirage of AI. It’s the words without the world.  Or should I say map?

Korzybski famous and timeless quote was about humans, not machines. He warned that when we mistake a symbol for the thing it represents, we drift toward ambiguity, if not fiction. What’s unsettling now is that we’ve mechanized that ambiguity in the context of AI. We’ve built a technological architecture that embodies it with an odd perfection. And because AI speaks so persuasively, we start to believe it. A generated paragraph about empathy can feel like empathy itself. And a simulated diagnosis can feel like understanding. The danger isn’t deception, it’s equivalence. So, remember, the algorithm doesn’t lie, it just neither knows nor cares.

So, if AI lives in the map, then we remain the territory. The goal isn’t to merge the two but to hold them in tension. That distance—between representation and reality—is where depth arises. I’ve called this parallax cognition: when two distinct forms of knowing observe the same problem from different vantage points. The difference creates critical dimensionality. Consider AlphaFold, the AI that predicted protein structures. It recognized patterns invisible to us, but the discovery only mattered once human scientists interpreted what those patterns meant in biological terms. That’s parallax in action. AI sees the map and we walk the ground. Together, but distinct, we generate insight neither could reach alone.

There’s a fair question that’s often raised: If it works, does it matter how? For translation, maybe not, for navigation, perhaps less. But in meaning-dense domains like medicine, ethics, and fine art, how it works is the difference between simulation and understanding. AI’s competence can mask its detachment and the map can be dazzling enough that we forget it isn’t the journey.

Anti-intelligence isn’t a flaw, it’s the logical endpoint of symbol-based reasoning. It represents the perfection of the map and the potential elimination of the territory. Korzybski’s century-old warning is resonant today.  Once our abstractions become too beautiful, we start living inside them. AI has given us the most complete map humanity has ever drawn. The challenge is to stay grounded and to make sure the map still serves our earth beneath it.

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Now the challenge was to determine the level of her dementia, how it was affecting her lifestyle, and whether or not there might be some hope in a new medication that had just been released for clinical trials. Part of the protocol required that she read something, and other parts that she perform an action, or recall items shown to her, and she would need her glasses for these tests.

When asked to replace her glasses, she looked at them as strange objects and had no idea what to do with them. Turning the glasses over and examining them, she still didn’t understand what they were meant to do.

Her daughter, who accompanied her for the evaluation, was almost in tears as she told me, “It has become even worse when we sit down for dinner because she doesn’t know what is food and what utensils are. She often tries to eat her fork, and we have to stop her.”

The woman was in her early 70s and previously had a successful clothing design business. But there had been noticeable slips in her behavior and even her ability to keep her company’s accounts correct. A math whiz, she kept blaming it on the sunlight coming in through the windows in her office.

She no longer went to the office after daily arguments, and her suspicion regarding her staff disrupted her business. Previously, she enjoyed good interactions with everyone in the office. Most had worked with her for decades and were shocked at her behavior.

The Thief We Fail to Acknowledge

Dementia prevalence increases in direct correlation with age; it reaches 1% in the 60–64 age group and 24–33 % in the 85+ age group. The term “dementia with late onset” refers to the disorder’s emergence after the age of 65, whereas “early-onset dementia” describes its incidence before that age. The signs may be subtle and even experienced clinicians may miss the probable diagnosis of dementia.

Roughly half of the 600 older persons whose brain scans and health indicators were investigated went on to acquire cognitive impairment. In addition to signs of brain aging, they found that the genotype, specific cognitive test scores, hearing loss, memory problems reported by the individual themselves, and symptoms of depression were associated with future cognitive impairment in older persons who were otherwise neurologically healthy.

According to a recent study, people with dementia start losing weight at least ten years before their symptoms appear, and this process speeds up in the two to four years leading up to the diagnosis. Dementia progression may be accelerated by hormonal and metabolic changes associated with weight reduction.

I can remember a neighbor who lived alone, was in her 80s, and went out several times a week to volunteer with, as she said,” the elderly at the local hospital.” No, she never saw herself as elderly or incapable of caring for all of her needs.

But one day, she mentioned to me that she had an evil twin coming into her home and hiding things on her. “I know she’s hiding things,” she said, “because I find them in places I would never have put them.” It was at this point that she stopped preparing food for herself, and I had to arrange for a local senior-support organization to deliver meals to her. But things got worse and she was becoming more mentally unstable until she was evaluated by a healthcare professional from that local hospital.

Once the evaluation was completed and she went to meet a team that worked on a dementia-related unit at the hospital where she had volunteered, she related the story of the evil twin. The decision was made that she could be admitted, and they would care for her.

Within months of arriving on the unit, she was discovered to have advanced cancer, had three surgeries, and died. We will never know if her dementia was related, somehow, to her cancer or the use of pain medication for it.

What Do We Look for?

Some of the subtle and not so subtle changes that should be noted in potential neurocognitive changes:

1. Losing track of newly acquired knowledge. Another symptom is an increase in the frequency with which you need to use memory aides, as well as a tendency to forget crucial dates or events.
2. Difficulty maintaining track of regular expenses or following a tried-and-true recipe.
3. Navigating to a known place, problems with a shopping list, or recalling the rules of a beloved game.
4. Sometimes they need assistance with the microwave’s settings or record a TV program.
5. Perplexed by events that do not unfold in real-time. They could become disoriented and lose track of their way at times.
6. They might also have trouble maintaining balance or reading, seeing colors, or gauging contrast, which could make them dangerous drivers.
7. Difficulty keeping up with or contributing to a discussion. They might repeat themselves or freeze up in the midst of a sentence, leaving you to figure out what to say next. They might not know how to spell certain words, have problems identifying commonplace objects, or even call something the wrong name (such a “watch” being called a “hand-clock”). One thing to remember is that sometimes there are regional names for certain things such as a door knocker may be called something else.
8. Possibly misplace items and not be able to trace their path back to them. As the illness advances, he or she may begin to falsely accuse others of stealing.
9. Perhaps they are careless with their money or do not keep themselves clean. Lack of care for personal cleanliness can also be caused by depression.
10. Do not participate in extracurricular activities, hobbies, or social gatherings. If they have a favorite team or pastime, they could struggle to keep up. And feelings of bewilderment, suspicion, depression, anxiety, or terror may set in. Whether they are at home, with friends, or somewhere else, they could quickly become agitated.

Although there are numerous changes that we may notice, there are a number of other reasons that some of these changes may be due to something else. We know that medication as well as a loss of active involvement in work or some other activity may be the reason for changes in behavior.

Remember, don’t jump to a conclusion that the person is suffering from a cognitive impairment. Go slow, consider everything, and have an evaluation by a healthcare professional.

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Higher scores for diet quality and greater consumption of shortfall nutrients, especially nutrients of public health concern, are associated with dietary patterns that are rich in canned and dry beans. Improved weight-related outcomes are also linked to bean dietary patterns. In essence, dietary recommendations for the United States should consider the nutritional and health advantages of encouraging more people to eat canned and dry beans.

But plant-based diets have some benefits that may surprise many. Reduced mortality from prostate cancer and improved ecological sustainability are only two of the several advantages of plant-based diets.

According to a recent study conducted by academics, beans, and peas are the most cost effective and environmentally friendly alternatives to meat and milk. Given the current emphasis on environmental and climate change, we must consider alternatives to our current meat-based diet and assess their value.

The study published in the PRNAS found that soybeans, peas, and beans, as well as other legumes, performed better than processed foods like veggie burgers and plant milks.

Even after considering possible savings and investments, lab-grown meat was the most ineffective substitute due to its expensive price tag and the absence of health advantages.

What’s This About “Pulses?”

Pulses have become less common in people’s everyday diets and the prevalence of chronic diseases has increased during the last century, both of which have altered people’s eating patterns. Whole grain and legume consumption is associated with improved cardiovascular, metabolic, and cognitive health as well as longer life expectancy, according to both a priori and a posteriori dietary patterns. Contrarily, cardiovascular disease and premature death have been linked to diets heavy in sugar, processed foods, and red meat.

Some examples of pulses are peas, beans, and lentils. As an illustration, while pea pods are legumes, the peas within them are the pulse. While most of us eat legumes for their seeds or pulses, the whole plant is used in agriculture for cover crops, cattle feed, and fertilizers. Pulses include beans of many varieties, including kidney, black, pinto, navy, chickpeas, and many more. (This information was sourced from: https://nutritionsource.hsph.harvard.edu/legumes-pulses/). But pulses aren’t the only thing to consider. For example, beans are “resistant starches” and that is the importance they bring to our diet.

Everyday foods often contain starch, a type of carbohydrate. After cellulose, it is the chemical component found in plants in the highest abundance. In its chemical form, starch consists of two molecules of monosaccharide. Starch falls into one of three types according to its physical and physiological characteristics: quickly digestible, slowly digested, or resistant starch. It was also discovered that resistant starch remained undigested. Research has shown that the gut microbial communities make use of these undigested carbohydrates. Here is where all the magic starts.

Resistant starch does not produce an increase in blood sugar levels since it is not broken down in the small intestine. Beneficial bacteria proliferate while harmful bacteria deplete as a result of fermentation in the large intestine, leading to an improvement in gut health. Glycemic management (especially important for diabetic patients) can be enhanced by promoting healthy gut bacteria. A reduction in cholesterol levels and the danger of colon cancer are among the other advantages of resistant starch. It also helps with constipation and both treats and prevents it. Because of its long fermentation process, resistant starch produces less gas than other fiber types.

Our best sources of resistant starch foods include:

• Plantains and green bananas (as a banana ripens, the starch changes to regular starch)
• Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
• Whole grains, including oats and barley
• Cooked and cooled rice. Why “cooled” rice? Because it increases the resistant starch content.

So, beans aren’t the only food with resistant starch qualities, but they are the easiest to obtain and least expensive when prepared in dried form. Canned beans may seem fine for quick meals, and that’s true, but they also may contain high levels of salt, which is unsuitable for anyone’s diet.

Concerned about your health and that of the plant? Reconsider a plant-based diet and beans as a staple in your meals.

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Alzheimer’s disease is mostly marked by dementia that includes memory problems, cognitive problems, executive dysfunction, and changes in attitude and behavior. Most people with this disease also have signs of a mental disorder. Careful attention and medicine can help with these signs for a short time, but there are no specific ways to stop or cure Alzheimer’s disease.

Dementia mostly affects older people, and the rates of occurrence and prevalence rise with age. This is more common in low- and middle-income countries and places. It is putting a lot of stress on families and societies in terms of money and illness. What does this mean for you if you have someone in your family with AD?

Based on studies of twins, AD is thought to be passed down 70% of the time. Clinically diagnosed AD has found more than 70 genomic loci in people with mostly European heritage. The discovery of these new genomic loci must be taken with a grain of salt.

Let’s look at what genetic inheritance can and cannot do and what may affect it. Even if you had a gene for a specific illness, even a serious mental illness, it might never be what we call “expressed” because there are a variety of things that must coalesce to make that happen.

A cell’s gene expression code is similar to a cookbook. Essential for all bodily functions, each gene is a blueprint for the production of a particular protein. The frequency with which your genes are activated or deactivated, or expressed, depends on a number of conditions.

At birth, you have a blueprint for your genes in the form of your DNA. But environmental factors, including your diet, level of physical activity, and smoking status, can affect gene expression. You name it; it can be impacted by factors including the medications you take.

Also, your gene expression might alter with age or specific medical issues. Although your DNA cannot be changed, there are certain things that can be altered, such as your lifestyle and the environment in which you are born. You can use this to keep yourself healthy and control certain medical issues.

Stress is one of the factors that has been indicated to potentially push these genes to become evident in behaviors, but what else could do it? There are too many variables regarding what might cause it to flare up, and the problem becomes knowing you have a gene for something specific and wondering if you will ever experience it in a behavior of some type.

It is possible that more than a third of cases of dementia could be avoided. Getting kids to go to school and exercise more, keeping up with friends and family, smoking less or quitting altogether, and taking care of hearing loss, depression, diabetes, high blood pressure, and obesity could all help avoid or delay dementia. There is also some early information about other risk factors that might be able to be changed.

What Does This Mean?

It is possible that further research based on these results may help diagnose and cure diseases in the future. Those who are concerned about the possibility of AD, or who have been found to have the genes, should consider the following:

1 Stay Informed: Learn about current research and developments in Alzheimer’s disease, the genetic basis of the disease, and how this can be managed through changes in lifestyle.

2. Talk about genetic risks. If your family has a history of Alzheimer’s disease, you should see your doctor about genetic testing to assess your risk.

3. Stick to the basics when it comes to keeping fit and avoiding illness — a healthy diet, regular exercise, keeping the mind active, and the control of chronic diseases such as diabetes and hypertension.

4. Consider participating in research. It is important that more people from different backgrounds become a part of the study to help advance research and develop more personalized treatments.

5. Keep talking to your doctor. Genetic study is interesting, but the best way to handle health issues is to prevent them from happening in the first place through the help of current treatments. If there is anything that you have concerns about or what to do next, you should report it to your healthcare provider.

How Do Interventions Work?

Lifestyle: Engaging in mental exercises on a regular basis, such as solving puzzles, reading, or picking up new skills, can help build cognitive reserve and potentially postpone the start of symptoms.

Sleep: The brain is able to eliminate toxic proteins and consolidate memories when you maintain a quality sleep routine of seven to eight hours per night.

Stress management: Reduced cortisol levels, which can eventually harm brain cells, are one benefit of stress management practices like mindfulness and meditation.

Smoking and alcohol: Promoting brain health through avoiding smoking and limiting alcohol use helps to maintain adequate blood flow and reduce inflammation. Smoking acts as a stress-reduction technique because nicotine is a natural substance reducing anxiety, but the downside is cancer.

Aerobic exercise promotes neuronal and synaptic growth by increasing blood flow to the brain, which carries oxygen and nutrients. By keeping insulin sensitivity high, resistance exercise protects against cognitive loss caused by diabetes and promotes overall brain health. Physical exercise improves clearance processes, which may lower beta-amyloid plaques, a characteristic of Alzheimer’s disease. Regular moderate exercise, even for just 150 minutes a week, improves cardiovascular health, decreases inflammation, and drastically reduces the risk of Alzheimer’s disease.

Socialization: The brain’s neural connections and plasticity are both supported by the cognitive stimulation that occurs during regular social contact, which is a key component of socialization. Potentially as a result of less stress and a stronger feeling of purpose, those with strong social networks have slower rates of cognitive deterioration. One of the most effective ways to stave off cognitive loss is to participate in group activities that mix socializing with mental or physical demands. Dementia risk factors include social isolation; in fact, research suggests that those who are lonely may have twice the chance of getting Alzheimer’s as those who have strong social connections.

Diet: The anti-inflammatory features of the Mediterranean and MIND diets have been associated with a substantially reduced risk of Alzheimer’s disease. These diets are rich in leafy greens, berries, nuts, fish, and olive oil. Free radicals damage brain cells and contribute to cognitive loss; foods rich in antioxidants can neutralize these radicals.

Overall, despite any genetic inheritance, we may have more power over our cognition than we have been led to believe in the past. Regularly attending to the above points can improve our mental and physical health, as shown by research, and lead to positive outcomes.

The post Alzheimer’s New Gene Discovery May Prove Decisive in Early Diagnosis or Not. What CAN You Do? appeared first on Medika Life.

What makes this moment extraordinary is its state of flux. In the biological primordial soup, life unfolded slowly, shaped by natural selection over epochs. In today’s digital counterpart, change is rapid, iterative, and, crucially, intentional. We are not mere observers but active participants, stirring the pot with our innovations, biases, and dreams. The question that looms: what are we creating, and do we fully comprehend the consequences of our creation?

At its core, this techno-primordial soup challenges us to reconsider the very fabric of reality. Traditional boundaries are dissolving. The division between human and machine grows thinner with every iteration of AI, every new neural network that mimics—and sometimes surpasses—human thought. The line between thought and computation blurs as Large Language Models become not just tools but collaborators, shaping how we think, write, and ideate.

We’ve moved from the static world of maps to the dynamic interplay of webs, where knowledge is no longer fixed but alive, interconnected, and evolving.

And yet, just as in the biological primordial soup, emergence is the operative word. In our digital crucible, new forms of intelligence are stirring. These are not just advanced algorithms or predictive models; they are nascent modes of cognition that may soon redefine what it means to think, create, and even exist. Will these new intelligences mirror humanity, reflecting our creativity and flaws, or will they evolve into something entirely distinct—a new kind of life form born of silicon and data rather than carbon and amino acids?

Perhaps most compelling is the dual role we play. We are both the creators and the created, shaping this digital reality even as it reshapes us. The tools we design to enhance our capacities—to extend cognition, foster creativity, and amplify communication—inevitably transform us in return. The flux, then, is not just external but internal.

Our minds, our perceptions, our sense of self—all are caught in the swirling currents of this techno-primordial soup.

So, what comes next? Will this second bowl of creation yield a digital Cambrian explosion, unleashing countless new forms of intelligence and expression? Or will it collapse under its own weight, undone by the very complexity it seeks to harness—a cognitive black hole? The answer lies in how we navigate this moment of flux. Are we careful stewards, mindful of the emergent properties of our creation? Or are we reckless alchemists, oblivious to the consequences of stirring the pot too vigorously?

In this unfolding drama, one truth stands out: we are in uncharted waters, where the only constant is change. This techno-primordial soup, rich with potential and uncertainty, demands our attention, our intention, and our imagination.

For it is here, in this swirling bowl of digital chaos and creativity, that the future is being born.

The post Soup. appeared first on Medika Life.

The disease is a growing concern worldwide.

While there’s no guaranteed way to prevent it, I’m excited that new research suggests a delicious dietary pattern might offer a glimmer of hope.

Goals

This essay will explore the potential link between the widely celebrated Mediterranean diet and dementia mortality risk.

Spoiler alert: the news is promising.

A growing body of research suggests that incorporating staples of the Mediterranean diet, like olive oil, might be associated with a lower risk of dying from dementia.

So, is the Mediterranean diet the new “brain food”?

This article explores the fascinating science behind this dietary pattern and its potential impact on cognitive health.

We’ll unpack the research, explore the benefits of the Mediterranean diet, and answer the question: Could a simple change in diet be a powerful tool for protecting brain health?

Could Daily Olive Oil Be Your Secret Weapon?

Dementia is a looming concern for me.

I do not have a high risk of ever having the condition, but I would like to keep my chances of suffering from dementia as low as possible.

While there’s no magic bullet for prevention, a new study offers an exciting possibility — a delicious dietary addition that might be a powerful tool for protecting brain health.

A New Study Examines Olive Oil and Dementia

Harvard researchers have unveiled promising findings regarding the link between olive oil consumption and dementia mortality risk.

Their study, published in JAMA Network Open, tracked over 92,000 adults for 28 years.

The Big Olive Oil Experiment: Here’s Who Took Part

The researchers behind this olive oil and dementia study cast a wide net.

They followed a massive group of people for over two decades.

Here’s a breakdown of the participants:

• Over 92,000 People: That’s a lot of folks — almost 100,000 people participated in the study. The study began when participants were, on average, 56 years old.
• Women and Men: The research included nearly 60,600 women and over 32,000 men.
• Long-Term Tracking: The participants were part of two existing large health studies that had been tracking people for many years:
• Women’s Health: From 1990 to 2018, nearly 60,000 women participated in the Nurses’ Health Study, which focused on risk factors for major chronic diseases in women across North America.
• Men’s Health: Over 32,000 men participated in the Health Professionals Follow-Up Study, which also ran from 1990 to 2018. This study mirrored the women’s study but focused on risk factors for chronic diseases in men.

The researchers used a special questionnaire every four years to understand people’s eating habits.

They also used a scoring system called the Alternative Healthy Eating Index.

This system assigns points to different foods and nutrients based on their link to preventing chronic diseases.

According to this system, the higher your score, the healthier your diet is.

Study Findings

The results are intriguing:

Subjects consuming a daily amount of olive oil of at least 7 grams (a bit over half a tablespoon) had a significantly lower risk of dementia-related death than rare- or never-consumers.

Those consuming olive oil had about a one-quarter (28 percent) dementia risk reduction.

The Science of Olive Oil

Could a daily drizzle of olive oil be the key to safeguarding your cognitive health?

Is a spoonful of olive oil truly a spoonful of dementia defense?

The study also looked at what people swapped for olive oil. Here’s what they found:

• Olive Oil Switch: People who replaced around 1.2 teaspoons of daily margarine or mayonnaise with olive oil had an 8 to 14 percent lower risk of dying from dementia.
• Not All Fats Are Created Equal: Substituting other vegetable oils or butter for margarine/mayonnaise didn’t show the same benefit as olive oil.

The study findings suggest that olive oil might have a unique advantage in brain health compared to other common fats.

Why?

The researchers have a few theories about why olive oil might be linked to a lower risk of dementia death:

• Antioxidant Power: Olive oil may contain antioxidant compounds that can cross the blood-brain barrier and directly influence brain health.
• Heart Health Connection: Olive oil might also indirectly affect the brain by promoting cardiovascular health. Since poor heart health is a risk factor for dementia, this could be a contributing factor.

Study imitations

While the study results are intriguing, it’s important to consider some limitations of observational studies:

• Lifestyle Factors: People who consume olive oil might have healthier lifestyles, which could influence the results. It isn’t easy to completely separate the effect of olive oil from other lifestyle choices.
• Dietary Assessment: The study assessed diet quality using a system with only nine points, and it might need to capture the full picture of a healthy diet. Broader dietary assessments might be needed.

• Vascular Connection: Since vascular disease is a major cause of dementia, anything that improves cardiovascular health, like not smoking, could also reduce dementia risk. Olive oil consumption has been linked to better heart health so that the observed dementia risk reduction could be partially due to this connection.

The study suggests that olive oil consumption may reduce dementia risk, but more research is needed to understand the cause and effect fully.

Final Thoughts

Beyond its delicious flavor, olive oil boasts a range of health benefits, including supporting heart, brain, and bone health.

It is relatively easy to incorporate olive oil into my diet.

I use extra-virgin olive oil for salad dressings, cooking, and as an addition to my protein drinks.

Be Skeptical

Finally, while olive oil may confer health benefits, sharing meals with friends or family can improve cognitive function and mental well-being.

So, drizzle on the olive oil, gather your friends and family, and enjoy a delicious and brain-healthy meal together.

But view the study skeptically; the research endeavor is observational and does not represent high-level evidence.

I enjoy the taste of extra-virgin olive oil, so I will continue to consume the substance regularly.

Be Skeptical

In conclusion, while the study’s findings on olive oil consumption and its potential link to a lower risk of dementia-related death are intriguing,

I encourage you to view them with a degree of skepticism due to the observational nature of the study.

Further research is necessary to establish a causal relationship between the Mediterranean diet and dementia mortality risk.

To fully understand the impact of dietary patterns on cognitive health, it’s essential to consider other lifestyle factors and conduct more comprehensive studies.

We Need High-Level Evidence

However, these findings underscore the importance of ongoing research in exploring the potential influence of dietary choices on brain health.

They also emphasize the need for individuals to consider making informed dietary decisions as a part of a holistic approach to reducing the risk of dementia.

I enjoy the taste of extra-virgin olive oil, so I will continue to consume the substance regularly.

The post The Science of the Med Diet: Unveiling Its Potential Role in Dementia Prevention appeared first on Medika Life.

Pharmaceutical companies have given us a great deal of information sometimes causing confusion when we think about neurotransmitters. But, outside of pharmaceuticals, there is another way we can help ourselves to better health. Exercise is one way researchers have discovered we have influence over crucial neurotransmitters.

Whoever thought that exercise could have such dramatic effects on our ability to maintain brain health? Well, the jury is in on that one, and the gains are impressive—gains that we cannot ignore. The good news is that you don’t have to exercise to exhaustion to reap the benefits. But it’s not simply one hormone, dopamine, that is in play here, which can mean gains for all of us.

Of course, dopamine is a complex hormone-neurotransmitter of interest. Exercising raises levels of this hormone associated with motivation, pleasure, and contentment. New research shows a possible link between better reflexes and dopamine levels when exercising. In 1979, researchers found the good news about dopamine and reflexes when they observed older lab rats and their swimming abilities. Once the older rats got the biosynthetic precursor of dopamine, L-dopa, their swimming ability and endurance increased.

As people live longer, and with the risk of Alzheimer’s disease affecting their cognition, it’s crucial to find ways to prevent cognitive impairments. Despite researchers’ best efforts, traditional methods for developing effective treatments have mostly been unsuccessful. Curiously, research has shown that exercise, particularly endurance exercise, can boost cognitive function as we age and has positive benefits in brain health generally.

The hippocampus, which helps with memory recall and recognition, can be modified in young adults through aerobic exercise. A three-month intervention examined whether healthy older persons (60–77 years) also exhibit such flexibility. Researchers have observed a correlation between cognition and exercise in persons in their twenties and thirties, suggesting that it persists into old age. The results? Improvements in fitness were positively associated with improvements in early spatial object recognition and memory.

This research on aerobic exercise and cognition also noted one caveat of concern. As people get older, the benefits of exercise on the brain seem to decrease. This is especially true for the hippocampus, a critical part of the brain.

We need to consider, however, that many intervening variables were not accounted for in this research and may play a major role in older persons’ cognitive processes benefiting from exercise. Of course, genetic inheritance, diet, and lifestyle are always issues that need to be considered and may contribute, either minutely or massively, to changes that may come about after these exercise protocols.

One thing we must note is that exercise is always a good idea, and we should not write it off because of one research project. Just because one research study produced an interesting result doesn’t mean it applies to everyone.

But what about the hormone irisin that is involved in both exercise and body fat? A slight increase in irisin levels can improve insulin resistance caused by a diet. This hormone can help muscles function better by affecting fat. And there is much more evidence for the involvement of irisin as well as in body fat—white versus brown fat.

Another interesting finding of research on irisin is that it can contain neuroinflammation, which has been thought to be involved in the development of Alzheimer’s disease. In fact, neuroinflammation has been viewed as the major killer of brain neurons as we age.

To date, all of this research is bringing new attention to the complex relationships in our bodies. The intricate muscle-fat-bone axis now includes skeletal muscle, which is thought of as an endocrine organ that secretes irisin. This may be a little–known hormone that has a major effect on our body overall.

Developments in the understanding of the skeleton’s role as an endocrine organ in glucose tolerance and testosterone production through the secretion of a bone-specific protein are encouraging. Now that bone-skeletal muscle is officially recognized as an endocrine “gland,” the therapeutic possibilities for this hormone-secreting tissue are endless.

The main point is that exercising regularly is crucial for our health and mental abilities as we grow older, and we are only now beginning to fully appreciate its importance. The overall maintenance of our bodies goes beyond just keeping our muscles in shape. Anyone who can sit in a chair can exercise. Don’t believe it? Go to YouTube and watch this video.

The post The Hormones That Get Too Little Attention and Bring Big Benefits appeared first on Medika Life.

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).

The post Strategies to Slash My Dementia Risk: My Journey to Promote Brain Health appeared first on Medika Life.

According to a Current Population Survey of Americans, there were less than 15 million people in the United States aged 18 to 64 who had some form of handicap at the beginning of the year 2020. By September 2023, that number had risen to almost 16.5 million. And nearly two-thirds of those adding to the total had previously unreported restrictions on their cognitive abilities.

A prime factor in the increase in people with a cognitive disability appears to be COVID-19, and while the vast majority of people who contract it make full recoveries, some people who contract the virus continue to experience symptoms months or even years after the initial infection. The puzzle for scientists is what is causing this brain fog of cognitive impairment and what might be done to remediate it.

Post-acute sequelae of SARS-CoV-2 (i.e., symptoms continuing for at least 4 weeks after infection), also known as protracted COVID, include fatigue and cognitive impairment, along with other enduring neuropsychiatric (e.g., depression) and physical (e.g., dyspnea) manifestations. Working memory fluctuations would appear to be most distressing and may account for increased applications for disability. Note: Disability requires the three factors of maintaining pace, persistence, and concentration (aka PPC), and the memory impairment shown in COVID patients would increase the likelihood of receiving benefits.

For one thing, rigorous data on the incidence of the illness appears to be lacking and we do not know how many people have COVID or how many are suffering its long-lasting effects. As of December 2021, the number of confirmed cases of coronavirus illness around the world had risen to almost 275 million. However, numerous models suggest that the true number of cases is three to twenty-four times higher than the number of confirmed cases.

Researchers have proposed numerous reasons for the changes in cognition and general well-being, including viral persistence, chronic inflammation, hypercoagulability, and autonomic dysfunction. One new hypothesis is being offered for a reduction in a vital neurotransmitter, serotonin. However, most of the work is being evaluated with mouse models.

Certain structures or pathways can lead to changes in memory. One is a drop in serotonin, which can stop the vagus nerve from working properly, which in turn affects how the hippocampus responds and stores memories. The hippocampus is the brain structure most involved in memory consolidation, so anything that interferes with its functioning could result in a change in memory formation and retrieval.

For now, all we know is that there are multiple factors involved in brain fog and fatigue after being infected with the virus for COVID. There are also many physical organ systems that are also affected, so this is a virus, seemingly, unlike others scientists have encountered in the past.

The post The “Fog” Of COVID Is Disturbing and Striking the Young and Old appeared first on Medika Life.