It's normal to forget things as we age. But sometimes this forgetfulness can be a symptom of a serious illness, such as dementia. Especially if someone in your family has had this disease, it's normal to worry, "Will I get it too?" But the latest research suggests that there is a good habit that can reduce the risk that comes from our genes. And that is maintaining physical fitness .
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What is fitness?
Simply put, fitness is not just about exercise. We're talking specifically about cardiorespiratory fitness (CRF) . It's how efficiently our heart, lungs, and muscles work together to deliver oxygen to our muscles when we're engaged in sustained physical activity, such as brisk walking, running, or cycling. A good CRF level means your heart is in good health.
A recent study found that maintaining good CRF levels can reduce the overall risk of developing dementia by about 40% .
The amazing thing about this is that even if someone in your family has this disease and you are genetically at higher risk, maintaining a high level of physical fitness can reduce that risk by 35% .
This is truly hopeful news for many people, because while we can't change our genes, we can change our lifestyle and habits.
Does the risk decrease with increasing exercise?
Yes, that's exactly what happens. This research found that there is a linear relationship between physical fitness and dementia risk. That is, the higher your fitness level, the lower your risk of developing dementia . It's like a dose of medicine. Just as the dose gets better as you increase the dose, the more you exercise and increase your fitness, the more protection your brain receives.
This is a very large study that was conducted over a period of 12 years, using more than 61,000 people between the ages of 37 and 70. Their fitness level was measured with a 6-minute test on an exercise bike. They were also tested for their genetic risk. These important conclusions were reached by analyzing this data.
Genetic risk and lifestyle
If our mother, father, or sibling had a dementia condition like Alzheimer's disease, we are also at a relatively higher risk of developing the disease. The reason for this is genetics. Scientists have a method that takes several genes together and calculates the overall genetic risk of developing dementia. It is called Polygenic risk score''. Also, the protein (APOE4)'' is considered a strong genetic marker for Alzheimer's disease.
But the most important lesson this study teaches us is that no matter how high your genetic risk is, it's not a fateful decision . You can mitigate even that genetic risk by adopting the right lifestyle, especially maintaining good physical fitness.
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Check Availability →Is exercise alone enough to prevent dementia?
No. Exercise is just one of the most powerful weapons in this fight. It is said that about 40% of the risk of dementia is preventable. In addition to exercise, there are several other things we need to pay attention to.
| Other ways to reduce the risk of dementia | |
|---|---|
| Blood pressure control | High blood pressure can damage the blood vessels in the brain. |
| Maintaining a healthy weight | Obesity increases the risk of dementia. |
| Diabetes control | Control diabetes with proper treatment and lifestyle. |
| Avoiding smoking | Smoking reduces blood supply to the brain. |
| Enough sleep | The brain removes toxins during sleep. |
| Being sociable | Escape loneliness and spend time with family and friends. |
| Mental health | Seek treatment for conditions such as depression. |
| A balanced diet | Eat brain-friendly foods like vegetables, fruits, and fish. |
How much exercise do you need?
Generally, adults are recommended to do about 150 minutes of moderate exercise per week. That means exercise that gets your heart rate up a little and makes you sweat a little. For example, brisk walking or swimming.
But experts say that if possible, engaging in more vigorous exercise is even better for brain health. "Not just walking slowly with a friend, talking, but if you can, start running a little faster, doing some vigorous exercise, " they advise.
Important: If you haven't exercised much in a while, don't start doing strenuous exercise all at once. Consider your age and health, and talk to your family doctor about what exercises are right for you and how to start.
Our CRF levels naturally decline as we age. But if we maintain a good level of fitness from a young age, that decline will happen more slowly. And research has shown that even if it declines from high levels, it provides some protection for the brain.
💡 Take-Home Message
- Maintaining physical fitness can significantly reduce the risk of developing dementia.
- Even if you are genetically at risk for dementia, exercise can reduce that risk.
- The more you exercise and the more intense it is, the greater the protection your brain receives.
- In addition to exercise, it is also very important to control blood pressure, diabetes, body weight, avoid smoking, and eat a balanced diet.
- It is imperative to consult your doctor before starting any new exercise program, especially if you have other medical conditions.
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