Dementia Prevention Starts Now: Midlife Matters

⏱️ 11 min read                       

If you're in your 40s or 50s, listen up! Today's episode could change how you think about the health of your brain for decades to come. The battle against Dementia and cognitive decline doesn't start in your golden years - it begins right now, in midlife.

The latest research shows the path to staying mentally sharp as you age is paved during your 40s and 50s. Every lifestyle choice, every habit, and every seemingly small decision you make today can fortify your brain against Dementia tomorrow.

From simple nutrition tweaks to brain-boosting activities, we'll dive into strategies to help your cognition for the long haul. Because when it comes to outsmarting Dementia, the time to act is now."

Welcome to That's Life, I Swear. This podcast is about life's happenings in this world that conjure up such words as intriguing, frightening, life-changing, inspiring, and more. I'm Rick Barron your host. 

That said, here's the rest of this story

A groundbreaking U.S. research study was conducted to uncover a viable strategy for combating the cognitive decline associated with Dementia. 

Why does this matter?

With the aging baby boomer population, the United States is facing a looming crisis as the number of Alzheimer's cases continues to rise, and hopes for a miraculous cure remain elusive. Researchers are investigating whether lifestyle modifications might offer a potential pathway to reducing the risk of this debilitating disease and other forms of Dementia.

The stark reality is that 6.5 million Americans are living with Alzheimer's, a figure projected to escalate to an alarming 12.7 million by 2050 unless there is some breakthrough preventative treatment or cure for the disease, per the Alzheimer's Association.

The battle against the weakening effects of Dementia starts much earlier than many realize – in one's 40s, to be precise. It is during the midlife years, not the golden ages of the 70s or 80s, that the brain undergoes transformations that can pave the way for cognitive decline, Alzheimer's disease, and Dementia in later life, according to a growing body of research evidence.

Experts argue that intervening to enhance brain health during this pivotal phase and dedicating more academic attention to the midlife brain could be instrumental in helping individuals maintain their mental acuteness as they advance in years. Embracing a lifestyle that incorporates regular physical exercise, adequate sleep, and intellectually stimulating activities are all proactive measures that can fortify one's defenses against the insidious encroachment of Dementia in the twilight years.

Types of Dementia. Courtesy of CodeX Genetics

Expert Comments

·       Terrie Moffitt, a distinguished professor of psychology and neuroscience at Duke University, states, "Middle age presents an opportune window to make lifestyle choices and seek treatment that will yield an enormous return on investment in old age." 

·       Ahmad Hariri, a fellow professor of psychology and neuroscience at Duke, explains that an increasing number of scientists are turning their investigative lenses toward the midlife brain, as efforts to target Dementia in older individuals have proven mainly ineffective.

As the number of individuals projected to succumb to the clutches of Dementia continues to rise, a palpable sense of trepidation grips many regarding their risks later in life. Medical professionals and scientists, too, are dedicating their utmost attention to this concerning issue.

Your Brain

Sebastian Dohm-Hansen, is a doctoral student at University College Cork in Ireland and the principal author of a March review study on brain aging published in the esteemed journal Trends in Neurosciences.

He makes it very clear that some areas of the brain commence a more rapid transformation during the midlife phase, with the hippocampus, a structure pivotal for the retention of everyday events.

According to Sebastian, the white matter in the brain – the intricate network of connections between various cerebral regions – undergoes a discernible decrease in volume during one's 40s and 50s. He postulates that this phenomenon likely culminates in a deceleration of processing speed, which could precipitate further cognitive impairments.

Moreover, Sebastian explains that proteins can accumulate in the bloodstream, bringing about a low-grade inflammatory state that may impair the hippocampus's capacity to encode and store information.

Moffitt states that while individuals tend to retain their verbal language-based faculties throughout their lifespan, the rapidity with which they process information and their ability to tackle novel problems requiring logic and reasoning diminishes with advancing age.

Terrie Moffitt's research has unveiled that certain cohorts of individuals experience an accelerated erosion of cognitive function during midlife. This includes those who initiated the use of cannabis or tobacco during their teenage years and persisted in such habits into their 40s, as well as those who exhibited elevated levels of toxic lead in their bloodstream stemming from childhood exposure. However, even among those not belonging to these specific groups, some individuals manifest signs of premature aging in their 40s and 50s, a phenomenon that research has suggested may be linked to the eventual development of Dementia later in life.

Jessica Caldwell, the director of the Cleveland Clinic's Women's Alzheimer's Movement Prevention Center in Las Vegas, shares that women navigating the midlife phase confront the added complexities of the menopausal transition, during which abrupt fluctuations in hormone levels can exert profound effects on the brain. 

While a woman's brain possesses the capacity to adapt to these changes through a process of reorganization, scientists are still actively studying the intricacies of this phenomenon and its ultimate ramifications.

Not all subscribe to the notion that midlife constitutes a stark inflection point in brain health. 

Dr. David Knopman, a professor of neurology at the Mayo Clinic in Rochester, Minnesota, asserts that the cognitive function that declines most prominently with age is processing speed, and this deterioration occurs gradually and varies substantially from one individual to another.

The pertinent question arises: what proactive measures can one undertake?

According to Dr. Knopman, maintaining a healthy heart during midlife is the most effective strategy to drive off cognitive decline. This assertion is predicated on the intimate connection between brain and heart health.

The factors that can precipitate a blockage of arteries supplying the heart can similarly impede the arteries that nourish the brain, thereby obstructing blood flow and oxygen delivery.

While there are no guaranteed methods to prevent Dementia, various steps can benefit the brain and the heart. These include regular exercise, adhering to a nutritious diet, and abstaining from smoking. Additionally, endeavoring to avoid or effectively manage conditions such as diabetes, hypertension, elevated cholesterol levels, obesity, and obstructive sleep apnea can prove advantageous.

Jessica Caldwell calls out for middle-aged patients, healthcare professionals often emphasize the importance of adopting lifestyle modifications, such as dietary changes and increased physical activity, to manage blood pressure and mitigate the risk of diabetes. These measures are equally necessary for long-term brain health.

Maintaining an active social life and engaging in mentally stimulating pursuits is significant. There are benefits to working in a challenging environment—it stimulates the brain—and it seems to be associated with better outcomes, doctors call out.

Kristine Beate Walhovd, a psychology researcher at the Center for Lifespan Changes in Brain and Cognition at the University of Oslo in Norway, notes that there is no need to delay the implementation of these health-promoting measures until midlife. She observes that many lifestyle changes that can set one on a more favorable trajectory in old age can be initiated before midlife. 

I called out the rise of Americans living with Alzheimer's that started in 2022, and that it's expected to rise from 6.5 million to 12.7 million by 2050 unless there is some breakthrough preventative treatment or cure for the disease. 

In a "first-of-its-kind" trial, researchers are looking into whether eating right, exercising the body and exercising the brain can stave off Alzheimer's, the most common form of Dementia.

·       The study involved recruiting those between the ages of 60 and 79 and dividing them into two groups. One group received general guidance on eating and living well, and the other got specific food tips — like the "Mediterranean diet" — and workouts for the mind and body

·       The objective was to track whether cognitive training could reduce the risk of developing Dementia.

A crucial component of the study involved exercising the brain. The Alzheimer Society of Canada offered several strategies for achieving this goal.

Train your brain

·       Engaging in mentally stimulating games like crossword puzzles, Sudoku, chess, and checkers. The study itself utilized BrainHQ, an online platform offering games designed to challenge memory, speed, attention, social skills, and navigation abilities.

Cross-training the mind 

·       This type of training calls for venturing outside one's comfort zone. Reading was recommended for those accustomed to listening to podcasts, while those struggling with hand-eye coordination were encouraged to try activities like darts. Embracing new hobbies or learning a new language could provide cognitive benefits.

The results of this pioneering study were clear: adopting healthy habits, regardless of age, could yield significant dividends as individuals grow older. Making positive lifestyle changes, whether large or small, could profoundly impact one's cognitive well-being in the long run. 

What can we learn from this story? What's the takeaway?

No matter your age, making positive lifestyle changes — big or small — can pay huge dividends as you get older.

Well, there you go, my friends; that's life, I swear

For further information regarding the material covered in this episode, I invite you to visit my website, which you can find on Apple Podcasts, for show notes calling out key pieces of content mentioned and the episode transcript.

As always, I thank you for the privilege of you listening and your interest. 

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