Cardiovascular Fitness Can Reduce Risk of Dementia
By
American Heart Association
Why it matters
In the U.S. alone, about one out of 10 people who are 65 and older have dementia.1
Paying attention to overall cardiovascular health and living in a healthy, safe environment help to protect the brain.
Physical activity and nutritious eating are things you can control to reduce the chances of dementia.
With the population aging, cases of Alzheimer’s and other dementias are growing each year. That’s the bad news.
The good news: Addressing risk factors affecting both the heart and brain can reduce the chance of developing dementia. Keeping the cardiovascular system working properly is essential, as is living in a healthy and safe environment. Brain health is now recognized as key to overall health.
“There is no health without brain health,” said Dr. Vladimir Hachinski, M.D., a neuroscientist and professor of neurology and epidemiology at Western University in Ontario, Canada. “The body influences the brain, and vice versa.”
Cognitive decline and dementia are closely connected to the health of the brain’s blood vessels and blood flow to the brain. Dementia, stroke, and heart disease have some of the same risk factors, including high blood pressure, diabetes, obesity, and smoking.1
“Risk factors love company. So, if you have one, you’re more likely to develop the other,” added Hachinski, a research pioneer in the field.
To illustrate the importance of maintaining brain health, he compares the brain to a computer you are given that will never be replaced or exchanged — you only get one and must maintain it. Or similarly, like an expensive car, the brain needs servicing and the best fuel possible. That means physical activity and healthy eating.
Dementia — a pervasive problem
Alzheimer’s disease is the most common form of dementia. It’s a progressive brain disease involving memory loss and can lead to losing the ability to converse or respond to the surrounding environment.2
An estimated 55 million people worldwide are living with Alzheimer’s disease and other dementias.3As recently as 2020, as many as 5.8 million Americans had Alzheimer’s, and the number is expected to nearly triple by 2060, according to the Centers for Disease Control and Prevention.2
About one in 10 people age 65 and older have dementia in the U.S. In 2016, spending on dementia topped $79 billion annually and it continues to grow.1
In Canada, Hachinski and a team of researchers are comprehensively studying brain health and risk factors throughout the country. The effort got its start 20 years ago in Ontario, where scientists focused heavily on awareness, prevention, and treatment of stroke. Not only did stroke rates decrease 32% within a decade, but dementia rates fell about 7%.4
Lifestyle and brain health
Genetics plays a role in developing dementia, stroke, and heart disease, so it’s important to know your family history. You can also take action to live a healthy lifestyle.
“In fact, the higher your risk for dementia and stroke, the higher your benefits are from a healthy lifestyle,” Hachinski said. Lifestyle factors don’t directly affect the progression of Alzheimer’s disease, but they can contribute to positive outcomes in those with the disease.5
One of the most useful steps is getting physically active. The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread through the week.6
The most important thing is to start moving. Hachinski noted the biggest benefit comes when going from no physical activity to some physical activity. Start slowly and build on little successes to increase activity. Find a partner or join a gym to stay motivated.
Walking outdoors and enjoying green spaces also help the brain. “There’s something about being in nature that has an extra lift,” Hachinski explained.
Quitting smoking and limiting salt and sugar in your diet, particularly from processed foods, can also boost brain health and overall health. To maintain a healthy weight and combat obesity, consider using smaller plates at mealtime, which reduces food portions and might make you think twice before getting up for a second serving. Eat slowly and try to dine with others so mealtime is social and enjoyable.
“In parts of the world with large concentrations of healthy people living to 100 years old, known as ‘blue zones,’ residents tend to be physically active and eat diets high in vegetables, fruits, and fish with limited meat,” Hachinski noted. They also have communal meals.
Environmental factors
Scientists have come up with a new definition of brain health that emphasizes a balance of neurological, mental, and physical health and how they all interact.4 Living in a safe and healthy environment is another piece of the puzzle.
“Pollution, socioeconomic conditions, and threats of physical harm affect brain health,” Hachinski said.
“The COVID-19 pandemic has been detrimental to many people’s mental health. They experienced social isolation, depression, and anxiety during pandemic quarantines,” Hachinski pointed out.
“The people of Ukraine who are now living through war are experiencing challenges to brain health because of the danger surrounding them,” he added. Meanwhile, mass shootings in the United States lead to insecurity and worries about safety in public places.
“You can’t have a healthy lifestyle in an unhealthy environment or unsafe environment,” he said. “You can’t have a healthy lifestyle if you’re looking behind your back or worrying about your kids being shot.”
Healthy brain, healthy future
Through the World Brain Alliance, a coalition of organizations, scientists are trying to prevent dementia and other brain diseases and promote brain health around the globe. Hachinski, who helped form the alliance, explained it’s based on the premise that the brain is essential to health: educating mothers and their children is key to getting an early start on living a healthy life and brain health is the foundation for our future in the complex digital age.
A healthy mind helps people adapt to change, new work styles, and new skills. That contributes to employee productivity and success in the workplace, so it’s important for companies to assist employees in achieving brain health, experts say.7
“Functioning in an increasingly knowledge-based economy, in general, requires more cognitive ability,” Hachinski said. “Brain health is the key to health, productivity, and well-being.”
Things to consider
You can reduce the chances of developing dementia by living an overall healthy lifestyle.
The brain is like a powerful computer that must be well maintained through physical activity, nutritious eating, and not smoking.
Brain health is important for productivity and adjusting to an increasingly knowledge-based digital economy.
This article was prepared by the American Heart Association (AHA). Transamerica is not affiliated with the AHA and does not control, guarantee, or endorse the information. This information does not constitute the practice of medical advice, diagnosis, or treatment. Always talk to your healthcare provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified healthcare professional immediately. If you are in the United States and experiencing a medical emergency, call 911, or call for emergency medical help immediately.
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