As baby boomers age and more people live longer, Alzheimer’s is on the rise. While researchers have studied the disease for decades, there is currently no cure. However, there’s promising news on the horizon. Studies suggest that a simple lifestyle change could not only help prevent Alzheimer’s disease but also slow its progression. Learn more about the behaviors that can boost brain health and preserve cognitive function.
Alzheimer’s by the Numbers
Alzheimer’s disease (AD) is a progressive brain disorder that primarily affects older adults, though younger individuals can also be diagnosed with early-onset Alzheimer’s. In 2023, an estimated 6.7 million people over age 65 are living with Alzheimer’s dementia —about 1 in 9 people in this age group. Notably, Alzheimer’s affects women nearly twice as often as men, with two-thirds of Americans over 65 diagnosed with the disease being women, likely due to their longer lifespans.
The Aging Brain and Alzheimer’s
Age-related changes in the brain, such as Inflammation, shrinking of certain regions, and damage to blood vessels can harm neurons and other brain cells over time, setting the stage for AD to develop. These changes often begin years, even decades, before symptoms appear.
However, age is only one piece of the Alzheimer’s puzzle. Genetics, environmental factors, and lifestyle choices also play crucial roles in determining a person’s risk.
Lifestyle Choices that Protect the Brain
While some Alzheimer’s risk factors like age and genetics can’t be controlled, lifestyle choices can make a big difference.
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- According to the Alzheimer’s’ Society, people with healthy habits in mid-life (ages 40-65) have the lowest rate of dementia.
- Renowned Alzheimer’s expert Rudolf Tanzi, PhD of Harvard University, highlights five key lifestyle behaviors (known by the acronym S.H.I.E.L.D.) that support brain health: sleep, handle stress, interact socially, exercise, learn new things, and diet.
- The National Institute on Aging emphasizes the importance of a healthy diet, mental stimulation, social engagement, managing chronic conditions like high blood pressure, and regular exercise to help reduce the risk of dementia.
Exercise and Alzheimer’s Prevention
Low physical activity levels are linked to a higher risk of Alzheimer’s. One study found that seniors who exercise the least are more than twice as likely to develop Alzheimer’s compared to those who exercise regularly.
On the flip side, regular physical activity is one of the most effective ways to reduce the risk of Alzheimer’s. In fact, exercise may reduce the risk by a stunning 50%!
Other studies have shown that physical activity can slow the rate of cognitive decline.
Exercise, the Brain Changer
Rudolph Tanzi co-author of recent research on the hormone irisin (produced during exercise) says it best: “It’s hard to imagine anything better for brain health than daily exercise.”
Physical activity creates profound changes in the brain, including:
- Increased blood flow: Exercise boosts blood flow to the brain, delivering essential oxygen and nutrients, while reducing the risk of brain tissue damage.
- Neurogenesis: Regular exercise stimulates the growth of new brain cells, especially in the hippocampus, the part of the brain critical for memory and learning.
- Reduced inflammation: Chronic inflammation is linked to Alzheimer’s. Exercise helps lower inflammation throughout the body, including the brain.
- Improved insulin sensitivity: Enhanced insulin sensitivity from exercise can help protect against cognitive decline.
How Much Exercise is Enough?
It doesn’t take extraordinary amounts of exercise to see benefits. Research shows that just 150 minutes per week of moderate physical activity, including cardio and strength training, is enough to maintain cognitive health and reduce Alzheimer’s risk. This aligns with the National Physical Activity Guidelines for Americans.
Living Decades Longer Without Dementia
As if the brain benefits weren’t enough, another long-term study showed that regular exercise, along with a healthy lifestyle, can help people live longer, healthier lives free of dementia.
The research showed women aged 65 with four or five healthy lifestyle habits (including exercising for at least 150 minutes per week, eating a plant-based diet, staying mentally active, not smoking, and drinking in moderation) had a life expectancy of 24 more years. For men with similar habits, life expectancy was extended by 23 years —nearly six years longer than those with fewer healthy habits.
Even more compelling, men and women with healthy lifestyles cut the number of years living with Alzheimer’s in half compared to those with fewer healthy lifestyle behaviors.
While there’s no guaranteed way to prevent Alzheimer’s disease, research suggests that exercise and healthy lifestyle choices can make a meaningful difference. Regular physical activity, in particular, has been shown to lower the risk of developing Alzheimer’s and slow its progression. By adopting habits like staying active, eating well, and engaging socially, it’s possible to live longer, healthier years—even in the face of Alzheimer’s risks.
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