Dementia, including Alzheimer’s Disease, is one of the most pressing concerns as we age, but research in the field of healthy longevity shows us there is much we can do to reduce our risk and prevent this disease. One of the most overlooked and preventable connections is between Type 2 diabetes and our brain health. Over time when blood sugar levels remain elevated, it can disrupt memory and focus, increase inflammation in the brain, and contribute to cognitive decline. This chronic metabolic stress causes the damage and is why some researchers refer to Alzheimer’s Disease as “Type 3” diabetes. Making changes to your lifestyle is key in protecting both your metabolic health and brain health.
Movement is a priority when it comes to dementia prevention. Regular physical activity improves blood sugar control, increases blood flow to your brain, and supports the growth of new neural connections. Walking, strength training, and aerobic exercise all play a role in your overall health, but beyond general fitness, two important longevity markers are balance and grip strength.
Balance indicates how well your brain communicates to your body. Being able to balance on one foot is a key indicator of your brain’s cognitive ability to communicate with the rest of your body, including your heart, liver, and organs. Here’s something simple you can do. Practice standing on one foot and then the other for 10 seconds or longer; it’s one way you can prevent cognitive decline.
Research now recognizes your grip strength as a biomarker for healthy longevity and an indicator of your overall vitality. It is also super important for brain health. Consequently, poor grip strength is associated with cognitive decline, memory issues, and blood pressure problems. To improve your grip strength and your cognitive abilities, practice the farmers walk with two dumbbells, heavy enough that you can hold them for only 30 to 60 seconds. Walk around the house or walk across your yard with them. Overtime, increase the weight you are able to carry.
The takeaway is that dementia, in many cases, can be prevented by prioritizing your health. Adopt a lifestyle that includes daily movement, build your strength, challenge your balance, and support healthy blood sugar levels through whole, nutrient dense foods. Protecting your brain is easy, it only requires that you practice intentional habits regularly.
