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.

In fact, many older medications for mental health treatments have resulted in distressing side effects. They may require other medications to address them, such as tardive dyskinesia or dystonias.

I have seen psychiatric patients given medications that caused them to be unable to move their heads off their shoulders or have difficulties with walking, breathing, unstoppable hand tremors, or even raising their arms to perform some activity. It was extremely distressing to see, and the patients were terrified because no one had told them this might happen. Also, no one mentioned the fact that there might be some neurological problems going on that would only be covered behaviorally by additional medications. The potential disruption might not be stopped, but hidden.

An example of what we’re seeing now is illustrated by a woman whose joint inflammation always appeared right before her worst emotional state. When her body experienced joint pain and swelling, her mental state would severely deteriorate. She had believed this reaction occurred naturally because of her pain experience throughout many years.

But a new day in medicine is coming. Scientists have discovered complex and promising processes occurring beneath the surface as they conduct their recent research. Some discoveries, as so often happens, have been found not by looking for mental health issues, but something else.

The Invisible Fire Within

Everyone understands inflammation to be the response that occurs during ankle twists and cuts. Our bodies respond to healing by showing redness and swelling, which we easily detect during the recovery process. But the human body contains a less apparent form of inflammation that maintains a chronic low-grade condition throughout months and years without producing noticeable symptoms. What is this mysterious condition, and how can we ameliorate it?

The body’s concealed inflammation plays a leading role in mental health conditions, starting from depression and anxiety, and reaching cognitive decline, according to recent scientific research. Alzheimer’s researchers have theorized that inflammation may play a role in this severe disorder. Medical researchers have now found that ongoing inflammation interferes with mental processes by modifying brain operations and emotional responses. A reason and a treatment may have lain waiting for many decades.

Breaking Down the Blood-Brain Barrier

Here, we have to consider the brain’s most vital protection — the blood-brain barrier (BBB) that prevents both illness and medication from entering. Medical students have learned over the last several decades that the brain functions as an “immune-privileged fortress,” protected by the blood-brain barrier that blocks inflammatory processes from reaching it. The protective wall shields essential nutrients while blocking unwanted, harmful substances from entering.

The BBB may even deny medications that are beneficial to enter, which has led to slow advances in treatment for many illnesses. Unfortunately, some substances like alcohol, result in a way around the BBB. ETOH affects the brain through vitamin deficiency, particularly of vitamin B1. This is probably how such distressing disorders as Wernicke’s psychosis may occur. Eventually, it’s inflammation that appears to play a significant role in much of physical and mental health.

Research findings demonstrate that extended periods of inflammation can create permeability in the blood-brain barrier. During periods of persistent stress and inflammation, the brain’s protective wall becomes compromised, which enables inflammatory substances to cross into brain tissue. When inflammatory signals enter the brain, they disrupt the manufacturing process of essential neurotransmitters, which include serotonin and dopamine, while antidepressants attempt to manage these chemicals.

Caroline Ménard examined stressed mice at Laval University and discovered that their blood-brain barrier exhibited extensive damage that differed from that of healthy controls. Research has discovered depression-related damage in post-mortem brain samples similar to the findings in stressed mice studies. Can mouse studies really tell us about human mental health? Most probably, it is a promising effort and may reveal important aspects of human mental health.

The Gut-Brain Highway

Your gut serves as the starting point for the mental health connection that stems from inflammation. The digestive tract holds 70% of your immune system and creates many brain neurotransmitters. It seems impossible that something we give so little thought to is so important.

When the gut microbiome loses equilibrium because of diet issues, antibiotics, or stress, harmful bacteria produce toxins that damage the gut lining. This, then, begins a chain reaction where the gut lining damage enables inflammatory substances to enter your bloodstream, where they could trigger inflammation throughout your entire body, which affects your brain. But if we know this, then we have information that can be useful in maintaining our mental and physical health.

The brain receives signals about mood changes in gut inflammation, according to Harvard Medical School research, and digestive symptoms from anxiety and depression also activate these signals. The connection between chronic digestive disorders and anxiety and depression risk stands at three times higher than the population average, according to research.

The Science Behind the Connection

Research-based evidence supports the link between inflammation and mental health, even though it was once theoretical. An analysis of 1.5 million participants discovered that patients with inflammatory diseases such as multiple sclerosis, rheumatoid arthritis, and inflammatory bowel disease had double the chance of developing anxiety and depression.

The findings become more significant because the enhanced risk factors appeared in different inflammatory disease conditions. Mental health problems develop directly from inflammation rather than from being sick with an illness. Additionally, we know that diseases such as cancer can affect depression. But it may not be that people know they have cancer, but that cancer causes biological depression just as it causes changes in taste perception.

Genetic research has established evidence that exceeds mere association because it shows a clear cause-and-effect relationship. One study linked higher specific biochemical levels to depressive symptoms, mood alterations, appetite changes, sleep disturbances, fatigue, and symptoms of irritability. Their advanced genetic analysis showed that these associations result from genuine causal relationships instead of random chance.

When Stress Becomes Inflammation

The process through which psychological stress produces physical inflammation remains unclear. A major study was published that explains this process thoroughly.

Scientists conducted laboratory stress tests on healthy participants. They observed specific activation in 17 of 19 volunteers while their catecholamines and cortisol levels increased immediately after stress exposure before returning to normal levels in 60 minutes. This factor functions as a cellular switch that activates inflammatory processes.

According to the study, noradrenaline (norepinephrine) acts as a primary stress hormone that triggers inflammatory mechanisms in immune cells. The biological process transforms psychological distress into inflammatory cell responses, which occur in just minutes.

The Vicious Cycle

After inflammation enters the brain system, it generates an endless cycle of inflammation. The brain contains microglia, which act as immune cells that receive activation signals from inflammatory signals. The protective housekeeping function of these cells transforms into destructive behavior when exposed to prolonged inflammation, which leads them to produce more inflammatory substances.

The research term “inflammatory soup” describes how the mixture of inflammatory factors damages brain cells while making it harder for the brain to remove proteins, which contribute to mental decline. The described mechanism reveals why long-term inflammation elevates the chances of developing depression and dementia.

Practical Steps to Cool the Flames

Evidence-based methods exist to combat chronic inflammation and promote mental health support:

1. Embrace Anti-Inflammatory Foods

The Mediterranean diet stands as one of the most extensively studied dietary patterns for its anti-inflammatory effects. Focus on:

The diet should comprise abundant amounts of fruits and vegetables, which are rich in antioxidants, whole grains, legumes, and fatty fish like salmon and sardines that are rich in omega-3 fatty acids. Additionally, olive oil should be the primary fat source, and nuts and seeds should be included, with a minimal consumption of processed foods and red meat.

2. Feed Your Good Bacteria

Your gut microbiome acts as a central element in both inflammation processes and mood regulation. Beneficial bacteria need support through the following actions:

The diet should include fermented foods such as yogurt, kefir, sauerkraut, and kimchi.

Use antibiotics only in situations where their use is absolutely required. You don’t want to kill the good bacteria along with the bad, and that’s what you’re doing here if you use antibiotics casually. You should consult your healthcare provider before taking any probiotic supplement because you need a high-quality product.

3. Move Your Body Regularly

How often have we read that exercise is one of the most important ways to manage both stress and mental health issues? But how many health care professionals indicate exercise in their treatment plans? Who gets a prescription to join a gym for exercise, and if they did, how much better would they be?

Regular moderate exercise stands as the most potent anti-inflammatory intervention available, even though intense exercise temporarily causes inflammation. Physical exercise reduces persistent inflammation, according to research, and being inactive is associated with persistent systemic inflammation.

The recommended weekly amount can be achieved through activities including brisk walking, swimming, cycling, dancing, yoga, or tai chi.

4. Prioritize Sleep Quality

The process of inflammation exists both as a cause and an effect of insufficient sleep. You should create a sleep-conducive environment through these steps:

The bedroom environment should be kept cool in temperature, dark, and quiet. A regular evening schedule should be followed as part of your bedtime routine.

You should refrain from using screens for an hour before bedtime.
Caffeine consumption should be limited to the time before 2 PM.

5. Manage Stress Effectively

Stress management techniques need development because psychological stress directly causes inflammation, according to research.
Daily mindfulness meditation practice of just 10 minutes will help decrease inflammatory markers.

When experiencing stress, use the 4–2–6 deep breathing method, which involves breathing in for four counts, then holding for two before exhaling for six counts.

Social support serves as a strong protective measure that reduces inflammation caused by stress.

Happiness stands as a vital factor that helps decrease stress levels, according to research.

6. Consider Professional Help

Seek advice from your healthcare provider regarding potential inflammation involvement in your symptoms when you experience ongoing mood issues, particularly with inflammatory conditions.
The discussion should include whether inflammation contributes to your symptoms.

The Future of Mental Health Treatment

The modern era brings opportunities for highly customized treatments in mental health care. Research shows that depression has inflammation as its main cause in approximately 1 out of 4 patients according to recent studies.

The scientific community is currently developing three new treatments for these patients:

• Anti-inflammatory medications traditionally used for arthritis
The semaglutide GLP-1 drug shows anti-inflammatory properties among its therapeutic benefits
• Targeted therapies based on individual inflammatory profiles
• Personalized nutrition and lifestyle interventions

A New Understanding of Mental Health

The scientific breakthrough in studying inflammation and mental health functions as a transformative method for understanding depression and anxiety. A combination of biological origins from lifestyle changes and medical interventions points to more effective treatment of these psychological conditions.

Therapy and social support, along with traditional methods, remain essential. The identification of inflammation through diet, exercise, stress management, and sometimes medication becomes necessary for many patients who seek recovery.

Moving Forward

The recommended lifestyle modifications work for everyone, so you can start with these first. But don’t hesitate to seek professional help if you’re struggling. A healthcare provider who understands the inflammation-mental health connection can help determine if this perspective might be useful in your specific situation.

Understanding the biological elements of mental health does not decrease their complexity but provides additional methods to enhance one’s well-being. Mental health development results from multiple biological factors that combine with psychological elements and social interactions. Managing inflammation represents an essential step in solving one part of the complex puzzle.

The post Mental Health Secrets Are Being Unraveled, and Inflammation Is the Culprit appeared first on Medika Life.

I recently wrote about sarcopenia, or muscle loss surpassing what is typical with age.

Sarcopenia: What You Need to Know

SARCOPENIA IS AGE-RELATED PROGRESSIVE LOSS of muscle mass and strength. Researchers posit that a sedentary lifestyle here: medium.com

Fighting Muscle Loss

In my article, I discussed ways to fight back against muscle loss.

1. Exercise. I am always physically active life. My physical activity includes resistance training.
2. Eat well. I eat a relatively balanced, healthy diet incorporating 25 to 35 grams of high-quality protein in each main meal.
3. Routine physicals. I regularly see a healthcare provider.

Supplements for Optimizing Your Muscle Mass

With my recent turn to over-60 bodybuilding, I use these evidence-based supplements:

• Creatine. This substance can help me increase or maintain muscle mass.

• Whey protein is a central supplement to my diet, helping me preserve muscle mass. I currently consume about one gram per pound.
• Vitamin D. This supplement helps me maintain my bones and muscles.

New Study Examines Sarcopenia and Early Mortality

Researchers recently reported the results of a population-based cohort study published in JAMA Network Open.

They wanted to better understand the prevalence of more than usual muscle loss with age.

Here is how they defined sarcopenia: Subjects had it if they had a low handgrip strength and low skeletal muscle mass.

They measured muscle mass in the legs (including the pelvis) and arms (including the shoulders).

Study Results: Sarcopenia and Early Mortality

Here are the results after ten years of follow-up:

Subjects with sarcopenia had a nearly 1.3 times higher risk of early mortality (than those without the condition). Those with sarcopenia and obesity had a three times higher risk for all-cause mortality.

Age and sex did not affect the findings.

Takeaway Messages

The investigators concluded that we might use low muscle strength as a first step to diagnose sarcopenia.

The study suggested that non-drug interventions — including diet and exercise training — can help delay sarcopenia onset.

I could not find a consideration of specific causes of death in the study.

Finally, because most subjects had European ancestry, we do not know if we can broadly generalize the research findings.

My Take

A greater amount (than usual) of muscle loss is not uncommon.

In this study, 13 percent had low muscle function.

The early mortality risk for obese individuals with sarcopenia is quite disturbing.

The good news?

As we develop better screening tools (such as testing hand grip), we can intervene with helpful lifestyle recommendations.

The post Is Age-Related Muscle Loss Linked to Early Mortality? appeared first on Medika Life.

Does even light physical activity hurt people with post-exertional malaise (with symptoms such as fatigue, cognitive dysfunction, and challenges with body temperature regulation)?

I was lucky; my COVID-19 infection was virtually asymptomatic. I slept ten hours, something I never do. So I tested.

Others are less fortunate.

In 2022, seven percent of adults had Long COVID. Women (8.5 percent) were more likely than men (5.2 percent) to ever have Long COVID-19, and women (4.4 percent) were also more likely than men (2.3 percent) to currently have Long COVID.

Long COVID-19

Long COVID, a perplexing phenomenon characterized by the persistence of symptoms for weeks, months, or even years after recovering from COVID-19, continues to baffle medical professionals and researchers.

Those who suffer from it experience a wide range of symptoms, including fatigue, cognitive dysfunction, and challenges with body temperature regulation.

Many people believe that exercise could worsen long COVID and cause harm.

Today’s goals

However, a recent study published in the British Medical Journal has shown that exercise may be a key player in long COVID recovery.

In this article, I will explore the findings of this study and provide insight into how exercise can improve the health-related quality of life for individuals experiencing long-term effects of COVID.

Post-exertional malaise (PEM)

Post-exertional malaise refers to worsening symptoms after even minor physical or mental exertion.

This phenomenon typically intensifies 12 to 48 hours post-activity, lingering for days or weeks.

Would exercise worsen COVID-19-related fatigue?

Chronic fatigue syndrome

Unlike many fatiguing diseases, where patients often find relief after exercise, those with Chronic Fatigue Syndrome face a different reality.

Even the slightest exertion can trigger Post-exertional Malaise (PEM), exacerbating their symptoms instead of providing relief.

Managing PEM involves adopting activity management strategies, commonly known as pacing.

The objective is to prevent flare-ups and avoid relapses by maintaining a delicate balance between rest and activity.

New study

A recent study published in the British Medical Journal has provided the first evidence-based recommendation for self-reported long COVID: exercise.

The research, titled “Clinical effectiveness of an online supervised group physical and mental health rehabilitation programme for adults with post-covid-19 condition (REGAIN study): multicentre randomised controlled trial,” focused on individuals recently discharged from the hospital after experiencing COVID-19.

Study objectives

The goal of the REGAIN trial (Rehabilitation Exercise and psycholoGical support after COVID-19 InfectioN) was to assess the effectiveness of an eight-week, organized online supervised group program focused on physical and mental health rehabilitation.

The objective was to determine whether this structured intervention could enhance the health-related quality of life in adults experiencing long Covid-19 compared to standard care.

Exercise intervention

These participants reported ongoing damage from COVID-19, commonly known as self-reported long COVID-19.

Researchers randomly assigned study subjects to an 8-week group exercise program or a single check-in session, with the main measure being their quality of life.

Exercise details

The REGAIN internet-based exercise and behavioral support intervention comprised an initial individual consultation with a skilled practitioner.

Eight online group exercise sessions and six group support sessions were conducted over eight weeks.

Additionally, participants could avail themselves of an online repository containing on-demand exercises and support videos.

Results

Despite failing to achieve full participation from everyone, the study showed significant improvements.

In the intervention group, 47% of participants (141 individuals) fully adhered to the program, 39 percent (117 individuals) partially adhered, and 13 percent (40 individuals) did not receive the intervention.

Even with varying levels of engagement, positive outcomes were still evident.

Compared to standard care, the exercise intervention improved health-related quality of life, particularly in areas such as depression, fatigue, and pain interference.

My take

These positive effects were sustained at the 12-month mark, suggesting that exercise can play a crucial role in the recovery of individuals experiencing long-term effects of COVID.

Researchers are testing the exercise and counseling intervention in a randomized controlled trial.

Got long-COVID-19? Please check in with a valued healthcare provider before embarking on physical activity.

The post Exercise Emerges as Key Player in Long COVID Recovery: Game-Changing Findings appeared first on Medika Life.

I often wonder how much walking I need to do to combat the blues. It turns out that even small volume increases in physical activity can reduce your depression risk or symptoms.

A new research study demonstrates that even small increases in physical activity can reduce your risk or symptoms of depression.

“Mental pain is less dramatic than physical pain, but it is more common and also more hard to bear. The frequent attempt to conceal mental pain increases the burden: it is easier to say, “My tooth is aching” than to say, “My heart is broken.” ― C.S. Lewis, The Problem of Pain.

Let’s briefly look at how movement can help us feel better. First, though, let’s pivot to the origins of the word “blues.”

The Blues

African Americans created the blues, a secular folk music, in the early 1900s, primarily in the American South.

Although instrumental accompaniment is nearly universal in the blues, it is essentially a vocal form.

Blues songs are usually lyrical rather than narrative because expressing feelings is foremost.

As a musical style, the blues is characterized by expressive “microtonal” pitch inflections (blue notes), a three-line textual stanza of the form AAB, and a 12-measure form.

Initial Use of “Blues”

But we need to go back to find the initial use of the term blues.

In the 1800s, the English phrase “blue devils” meant upsetting hallucinations precipitated by severe alcohol withdrawal.

“Blue devils” was later shortened to the blues, describing states of depression and upset.

Now that you have kindly indulged me in exploring the origin of the term “blues,” let’s move on to the new research findings.

The Mood-Boosting Minimum

I always feel better after walking for 30 minutes during my lunch hour. Could this be enough to provide a mood boost?

Scientists recently analyzed over 4000 individuals in the Republic of Ireland over a decade. The subjects were at least 50 years old.

The researchers wanted to know the minimal dose of moderate to vigorous physical activity (MVPA) associated with a reduced risk of depression and depressive symptoms in older adults with and without chronic disease.

Key Findings

Can you walk your way to a better mood? The answer is yes, and with fewer steps than you might think.

Researchers from the University of Limerick and Trinity College Dublin discovered the following:

A physical activity dose equivalent to 20 minutes a day (five days a week) of moderate-intensity physical activity, like brisk walking, was linked with less risk of depressive symptoms and odds of major depression.

About 400 MET minutes (MET = metabolic equivalent task) — about 100 minutes of low-intensity exercise (think a walk) or approximately 50 minutes of moderate-intensity exercise — provides significant mind protection.

Moreover, the more exercise you perform, the less likely you are to experience depressive symptoms. But you begin to accrue benefits with very little physical activity.

The presence of chronic disease did not affect the findings.

Dose-Response Curve

The investigators discovered a dose-response relationship between exercise volume and the risk of depression.

More moderate-to-vigorous physical activity was linked to greater depression protection.

Thirty minutes of exercise was associated with a small (seven percent relative risk reduction) improvement in the chances of developing depressive symptoms. However, the odds of major depression dropped by nearly one-half (44 percent).

Doses equivalent to 60 minutes daily of physical activity were associated with a 16 percent lower chance of depressive symptoms and 41 percent lower odds of major depression.

Finally, those getting 120 minutes of daily exercise were linked to a 23 percent lower probability of depressive symptoms and a halving (49 percent) of the odds of major depression.

Study Details

The team used ten years of Irish Longitudinal Study On Ageing data.

The scientists analyzed more than 4,000 older individuals over ten years.

The database included information on depression, moderate-to-vigorous physical activity, and other key health-related variables such as disease, lifestyle factors, and socio-economic status.

They controlled for health-related factors, including age, biological sex, alcohol and smoking use, obesity, and antidepressant use.

My Take

There is growing evidence that physical activity promotes neuroplasticity, your brain’s ability to adapt and reprogram.

Many depressed individuals have psychological inflexibility, which occurs when they get stuck in a feedback loop of negative thoughts and emotions.

Exercise, and you may re-route neural pathways. The result? More positive emotions, improved stress resilience, and less anxiety.

Physical activity at lower doses than World Health Organization recommendations for health appears to offer protection against depressive symptoms and Major Depression.

Aim for 20 minutes daily of moderate-intensity activity at least five days per week. Do more to get even more benefits.

Do you feel better after a short bout of exercise?

The post Unleash the Happy Hormones: The Surprising Magic of Just 2 Hours a Week to Beat the Blues appeared first on Medika Life.

I JUST DID A TWO-HOUR GYM WORKOUT, including aerobic and resistance training activities. The first exercise form helps to keep my blood pressure low. Today, we look at new evidence that exercises engaging muscles without movement — such as wall squats and planks — may be best for lowering your blood pressure.

Approximately one in three adults in the United States has high blood pressure (hypertension). High blood pressure is like having a pipe with too much pressure, which can cause leaks and damage over time.

Many with hypertension don’t know that they have it. For this reason, some refer to high blood pressure as a “silent killer.” The condition can lead to heart attack and stroke, and there are usually no warning signs.

“Hypertension is a leading risk factor for death and disability worldwide,” says Dr. Paul Whelton, an expert in hypertension and kidney disease at Tulane University. “High blood pressure raises the risk of having a heart attack, heart failure, stroke, or kidney disease.”

Fortunately, we can often prevent or effectively manage high blood pressure. Early diagnosis and simple, healthy changes can keep high blood pressure from seriously damaging your health.

Before we jump into the new findings about exercise types and lowering blood pressure, here’s one of my favorite authors:

“Listening to the music while stretching her body close to its limit, she was able to attain a mysterious calm. She was simultaneously the torturer and the tortured, the forcer and the forced. This sense of inner-directed self-sufficiency was what she wanted most of all. It gave her deep solace.”
― Haruki Murakami, 1Q84

Today’s Exercise

I began my day with a 60-minute walk. After breakfast, my wife and I headed to the gym for a couple-hour workout. Here’s what we did in our “Push” program:

1. Barbell bench press, four sets of 8
2. Dumbell incline bench press, three sets of 12
3. A superset of dumbbell include bench chest fly (3 x 12) + push-ups (3 x 10)
4. Dumbell seated shoulder press, 4 x 8
5. A superset of machine-assisted dips (4 x 10)
6. Dumbbell overhead tricep extension (3 x 10)
7. Cable straight bar tricep pushdown 3 x 15

We separated the sets by 30 seconds (except for supersets, in which the two exercises were followed by 30 seconds of rest before repeating the superset).

Next came an abdominal workout (including planks and more), with a treadmill walk and stretching to finish. I love being in the gym, surrounded by others working hard.

The downside? In two days, I will be sore. But a good kind of sore.

Isometric (Static) Exercise

Before we turn to the study, I want to talk briefly about isometric exercises. These exercises can help you maintain strength (but you could be better at building it).

Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length. The affected joint also doesn’t move.

The Mayo Clinic offers that isometric (static) muscle action occurs when muscles contract but do not visibly change length. The involved joints do not move, facilitating body stability.

Isometric exercises can be done with weights or without, relying on the body’s weight.

I do isometric exercises in many places, including at home, work, the gym, and others. If you have ever done a plank, you have engaged in an isometric exercise.

At the end of this piece, I will provide examples of isometric exercises.

Exercise and Blood Pressure — A New Study

To understand two optimal exercises for lowering blood pressure, let’s look at a recent study published in the British Journal of Sports Medicine.

Researchers examined 270 randomized clinical trials that reported the effects of exercise interventions. All lasted at least two weeks and measured blood pressure between 1990 and 2023.

Systolic blood pressure measures arterial maximum pressure as the heart contracts and relaxes, while diastolic blood pressure denotes what the arterial pressure is when the heart rests between beats, according to the US Centers for Disease Control and Prevention.

Best Two Exercises to Lower Your Blood Pressure

Here are the results of the meta-analysis of 270 trials with 15,827 participants.

Among HIIT, isometric, aerobic, dynamic resistance, and a combination of the latter two exercises, isometric exercise led to the greatest reductions in blood pressure.

More specifically, wall squats led to the biggest drop in systolic blood pressure. Running (aerobic exercise) was most beneficial for decreasing diastolic pressure. For lowering both systolic and diastolic pressure, isometric exercise was best.

Here are the findings in graphic form:

Meta-analyses have potential problems. Below is a reference outlining some of these issues:

https://drive.google.com/viewerng/viewer?url=https%3A//www.meta-analysis.com/downloads/criticismsofmeta-analysis.pdf&embedded=true

Isometric Exercise to Drop Blood Pressure — My Take

I am delighted you have many ways to exercise to lower your blood pressure. Find something you enjoy and be consistent.

Of course, I will continue to pursue other lifestyle interventions to benefit my blood pressure. This focus means I will continue to strive to keep a healthy weight, eat a balanced diet (including limiting my salt intake), not drink excessive alcohol, not smoke, and check my blood pressure regularly.

So far, I have dodged blood pressure medicines. I want to continue to do so.

Finally, I hope scientists will figure out why isometric exercises are better at lowering blood pressure than other physical activity forms. Let’s end with two of my go-to isometric exercise, with explanations from Healthline.com.

Isometric Exercises

1. High plank hold. The high plank hold effectively engages many muscles. This exercise requires no equipment, although I prefer a yoga mat. High planks work your abdominals, glutes, quadriceps, arm muscles, shoulders, and chest. Here is what you need to do:

• Begin with a kneeling push-up. Put your hands shoulder-distance apart.
• Push your hands into the floor and straighten your knees. Push down into the balls of your feet to lift your body into a high plank position. You should appear as if you’re in the upward position of a push-up. Ensure your shoulders and hands are aligned, your legs straight, and your core engaged.
• Hold the position for about 20 to 60 seconds (or as long as you can with proper form). Repeat two more times.

I’m not particularly eager to get all the way up (shoulder discomfort, alas), so I do the exercise with my lower arms on the mat.

2. Wall sit

I use wall sits to strengthen my thighs (quadriceps, hamstrings, and butt muscles). This activity helps me rehab from a torn right patellar tendon. Fortunately, no equipment is needed.

1. Stand roughly two feet away from a sturdy wall, leaning against it.
2. Bend your knees and lower your butt. Your knees should form a 90-degree angle. Your body position should look as if you are sitting in a chair.
3. Hold the position for at least 15 seconds. Be sure to keep your hips and shoulders in contact with the wall. Also, keep your knees over your ankles. Don’t lower so much that you put too much pressure on your knees.
4. Perform two or three rounds.

Trust me: Your thighs will get tighter and fatigued.

Optimizing Your Isometric Exercise

Here are some tips for you to get the most out of your isometric exercises:

• Focus on good form. Watch your form to reduce your risk of injury and target your muscles effectively. Once you can’t perform the exercise with proper form, stop.
• Actively contract your muscles. As you perform the exercise, notice your muscles contracting. This attention should help you maintain good form and better muscle activation.
• Breathe. I have to remind myself to breathe during isometric exercises. Makes sure you breathe throughout the activity.
• Please don’t overdo it. Overdoing can lead to injury. Instead, focus on proper form.

Finally, adjust the isometric exercise to your current fitness level. Is 20 seconds too long for your plank? Try ten. You should improve over time.

I will regularly incorporate isometric exercises into my exercise program while tracking my blood pressure. I hope to keep you posted on my anecdotal experience.

The post This Exercise Type May Be Best for Lowering Your Blood Pressure appeared first on Medika Life.

This expert guidance on physical activity translates to an average of 22 minutes daily on the low and 45 minutes on the high end.

Move More; Sit Less

Physical activity is anything that gets your body moving.

Visit: www.cdc.gov

You must be at the higher end of the physical activity recommendations for weight loss and maintenance. But how many steps does that mean? That is our question for today.

Our bodies are our gardens — our wills are our gardeners. — Shakespeare

Tracking steps facilitate weight loss

I wear a Fitbit, in part to monitor my sleep and also to track my steps. The device helps me with goal-setting.

Wearable fitness trackers and step counters help individuals who are overweight or have weight-related health conditions to lose weight, according to a pooled data analysis published by the British Journal of Sports Medicine in 2021.

Researchers gathered data from 31 studies, including more than 2,200 people. The studies required subjects to wear fitness trackers (various types) and to set and meet weekly goals based on daily steps or minutes walked.

The most effective programs lasted at least 12 weeks. Those wearing research-grade fitness trackers lost the most weight (10 pounds) compared with those not using fitness tracers. Subjects wearing commercially available fitness trackers (such as my Fitbit) lost an average of six pounds and two BMI points.

The researchers observe that wearing a fitness tracker is a constant reminder to pursue health-related goals and remain active.

10,000 steps

“10,000 steps” is a common fitness goal that refers to the number of steps a person should aim to take in a day to maintain a healthy level of physical activity. It is believed to have originated from a marketing campaign for pedometer devices in Japan, where the goal of 10,000 steps was popularized as a way to encourage people to be more active.

Walking 10,000 steps a day can help you achieve several health benefits, such as improved cardiovascular health, increased energy levels, and weight management. It can also help reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and certain cancers.

It’s important to remember that 10,000 steps may not be the right goal for everyone, as it can vary depending on factors such as age, fitness level, and health conditions. Consulting with a doctor or a healthcare professional can help you determine the right number of steps.

How many steps do you need to improve your health?

A study published in Obesity reports this important finding:

Getting 10,000 steps daily (with approximately 3,500 of those as moderate to vigorous activity for a minimum of ten minutes at a time) appeared to be associated with enhanced weight loss. This change occurred in the context of a calorie-restricted diet.

The results are not surprising: Cut calories and move, and you will achieve weight loss. I burn about 100 calories for every mile that I walk. But what about the relationship between the number of steps taken and other health measures?

A separate JAMA Internal Medicine story reported that for every 2,000 steps, the risk of early death dropped by about one-tenth (8 to 11 percent), up to 10,000 steps. Investigators also discovered that taking 9,800 steps per day was linked to the most benefit.

Can walking (or similar activity) reduce the risk of heart disease, cancer, and dementia? The answer is yes. Writing in Nature Medicine, researchers made the following observations:

A daily walk totaling 10,000 steps was associated with a lower risk of heart disease, cancer, and dementia.

Physical activity has so many health benefits. We need to rethink what constitutes “exercise.” Very little movement can improve health.

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The World Health Organization explains that dementia is a syndrome, typically chronic or progressive, leading to declines in the ability to process thoughts beyond what is expected from normal aging.

Dementia can affect memory, thinking, orientation, comprehension, calculation, learning capacity, language, and judgment. There can be associated changes in emotional control, behavior, or motivation.

Dementia can be secondary to injuries or brain diseases like stroke or Alzheimer’s. The World Health Organization offers that dementia is the seventh leading cause of death among all diseases and is a major cause of disability and dependency among older people.

According to the Alzheimer’s Association, Alzheimer’s disease represents 60 to 80 percent of dementia cases. Vascular dementia is due to microscopic bleeding and blood vessel blockage in the brain. This dementia form is the second most common cause of dementia.

Some simultaneously have multiple dementia types or mixed dementia. Many other conditions can cause symptoms of dementia, including some that are reversible, such as thyroid problems and vitamin deficiencies.

Walking to lower your dementia risk

Can we walk our way to a lower risk of dementia? The answer may be yes. A recently reported study assessed daily step count from accelerometers worn on wrists.

The researchers tracked participants in the U.K. Biobank cohort from February 2013 to December 2015. They evaluated the number of daily steps, whether the steps were “incidental” (less than 40 steps per minute) or purposeful (40 or more steps per minute).

The scientists also examined peak 30-minute cadence (average steps per minute for the 30 highest minutes of the day, not necessarily consecutive).

Let’s get right to the results. After an average follow-up of 6.9 years, 866 people received a dementia diagnosis, as demonstrated by medical records or listed as a contributory cause of death in registry data.

The number of daily steps taken appeared to be associated with dementia risk. The optimal step count was 9,826 steps, which appeared linked with a halving of risk. The minimal step count (associated with half of the risk reduction of the maximum risk reduction) was 3,826 steps.

Getting more granular, the ideal incidental cadence step count was 3,677 steps. This incidental cadence step number dropped risk by about 42 percent. The purposeful cadence optimal step count appeared to be 6,315, and the peak 30-minute cadence optimal dose was 112 steps per minute (two-thirds risk reduction), a rather brisk walk.

My take: Walking to lower your dementia risk

I love this study, even though I recognize it is observational (and thus does not represent high-level evidence that walking reduces dementia risk). The research contributes to step count-based recommendations to potentially dodging dementia.

The participants’ age range may have resulted in a limited number of dementia cases. Whether the positive findings apply to an older population is uncertain.

With the easy availability of step counting devices for many of us, we can track our accumulating daily steps (without formal exercise). While I will still aim for 150 to 300 minutes per week of moderate to vigorous physical activity, I like that I can also look at my wrist to see how I am doing on any given day.

In summary, as few as 3,800 steps per day are associated with a one-quarter lower risk of dementia. On the other end of the spectrum of walking, 112 steps per minute in 30 minutes had the greatest impact on dropping dementia incidence.

One more thing:

Top 13 Ways to Cut Dementia

I HAVE A GREAT FEAR OF DEMENTIA. Today, I want to share thirteen evidence-based ways you may lower your chances of…

LINK: medium.com.

Thank you for joining me today.

The post This Number of Steps May Reduce Your Dementia Risk appeared first on Medika Life.

A stroke happens when something interrupts the blood supply to a part of the brain or a blood vessel in the brain bursts. Either event leads to brain cell damage or death.

Our brain needs oxygen, delivered by arteries carrying oxygen-rich blood. Compromise this oxygen delivery, and brain cells begin to die within minutes. Unfortunately, may suffer long-lasting damage, disability, or death.

Let’s briefly explore some lifestyle habits and health conditions that can raise your risk for stroke. We’ll end with fice ways you might drop your chances of having a stroke.

Stroke risk factors

The American College of Cardiology explains that several risk factors can increase the probability you will have a stroke:

• Older age. While a stroke can occur at any age, the risk doubles every decade between 55 and 85 years.
• High blood pressure is the leading risk factor for a stroke.
• Race: Blacks and Hispanics are more likely to experience a stroke.
• Smoking can cause blood clots and raise blood pressure.
• Mini-strokes, or TIAs (transient ischemic attacks).

• Physical inactivity
• Being obese.
• Diabetes.
• High cholesterol.

You may have noticed that many of the risk factors for stroke also apply to heart disease. High blood pressure (hypertension), a sedentary lifestyle, excessive weight, and elevated cholesterol can negatively affect your heart or blood vessels.

Also, some heart problems can increase your stroke risk. These heart conditions include atrial fibrillation (an irregular heartbeat), disorders of the heart valves, and enlargement of a heart chamber. With any of these problems, clots can break loose and interrupt the blood supply to the brain.

Stroke: My risk reduction action plan

My father died of a stroke related to atrial fibrillation. I am more committed to practicing stroke risk-reducing maneuvers. Here is my action plan:

1. Move

I know that getting adequate physical activity is one of the single best ways that I can reduce my risk of a heart or brain event. I never use the excuse that I don’t have time; I can always walk ten minutes thrice daily (or get up every 45 minutes to walk a minimum of 75 steps).

2. Know your numbers

I keep an eye on my blood pressure and cholesterol. No excuses.

3. Manage stress

Managing stress is not something I historically thought about much. Now I know not to let my mind get the better of me. Chronic stress increases stress hormones and chemicals that promote inflammation in my body and brain.

The answer for me? I do deep breathing and mindfulness-based meditation to counteract stress. Exercise helps, as do activities (such as practicing the piano) that allow me to unplug.

4. Watch your weight

Maintaining a healthy weight is worth the effort. Even dropping a few pounds can improve my heart health. The American College of Cardiology reminds us that “many studies have shown that people who store excess fat around their midsection are at much greater risk for several health problems. These illnesses include heart disease, stroke, sudden cardiac death, certain cancers, and dementia.

5. Diet

A heart-healthy diet is a way to lower your risk of a stroke. Here’s a guide:Heart-Healthy Diets | CardioSmart – American College of CardiologyWhat it is: Although there isn’t a single Mediterranean diet, this eating plan commonly emphasizes: Fresh fruits and…www.cardiosmart.org

If a stroke happens, it is important to get the individual to the hospital as soon as possible. Here are some of the symptoms to look for:

https://drive.google.com/viewerng/viewer?url=https%3A//www.cdc.gov/stroke/docs/Know_the_Facts_About_Stroke.pdf&embedded=true

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Exercise and heart health: Study design

Researchers collected data on nearly 3,100 seniors who participated in a mid-1990s research study. The study participants answered questions about physical activity with each assessment.

Moderate activities included activities such as bowling, fishing, and walking. Vigorous physical activities included cycling, dancing, swimming, gym workouts, gardening, and similar endeavors.

The study authors defined those who did a minimum of 20 minutes of physical activity as active and those who did less as inactive. They also analyzed co-variables such as education, income, alcohol consumption, and smoking. Researchers also analyzed the subjects’ health by analyzing hospital records and death certificates through the end of 2018.

Exercise and heart health: Study results

Here are the study results:

• Those who got between 20 and 40 minutes daily of moderate-intensity or vigorous activity had fewer cardiovascular problems (including heart attacks) and a lower risk of premature death than the physically inactive.
• There was a halving of the chances of experiencing cardiovascular disease among men compared with the physically inactive.
• The greatest benefits appeared among men ages 70 to 75.

We must take the study with a grain of salt, as it has an observational design. Still, the study results align with many others showing the benefits of avoiding being sedentary.

Move, and you help to protect your body and brain. Physical activity is associated with a lower probability of experiencing cancer, diabetes, and other chronic diseases. In addition, movement is linked with a lower chance of premature death.

In conclusion, getting at least 20 minutes daily of physical activity early in late life seems to provide the greatest cardiovascular benefits.

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