Earlier studies revealed that engaging in moderate to vigorous physical activity can reduce the risk of dementia by 41%
Introduction :
- Dementia is one of the most pressing health challenges facing ageing populations today, with millions of people affected worldwide.
- While regular physical activity has long been praised for its ability to support brain health, emerging research reveals a more complex picture. From the benefits of high-intensity workouts to the potential risks of overexercising, scientists are uncovering how different forms of exercise — along with key lifestyle choices — can influence the likelihood of developing this devastating condition. This article explores the latest findings on how to protect your brain and reduce the risk of dementia through movement, moderation, and mindful living.
- Exercise that increases your heart rate and breathing — enough that you can talk but not sing — such as brisk walking, jogging, or cycling, is known to benefit overall health. But when it comes to preventing dementia, some scientists believe high-intensity interval training (HIIT) might be even more effective. This is because HIIT pushes more blood toward the brain, potentially improving its function.
- HIIT typically involves short bursts of very intense effort — about 80% of your maximum capacity — followed by brief rest periods that allow your heart rate to recover. Common HIIT exercises include burpees, mountain climbers, jump squats, kettlebell swings, and fast treadmill sprints.
- However, doing high-intensity workouts too close to bedtime might interfere with sleep, which has also been linked to a higher risk of developing dementia.
- Some experts suggest that the best time to increase physical activity to reduce dementia risk is between the ages of 45 and 65. Still, there's a warning: pushing your body too hard can be dangerous. Intense or excessive exercise may raise the risk of brain bleeds, which can be life-threatening.
- For example, Linzi Todd, a highly active personal trainer from Northampton, suffered a severe brain bleed earlier this year. Doctors believe it may have been caused by years of intense training, as the bleed was triggered by a fluid leak from her spine.
- Earlier studies have indicated that extreme physical activity might increase the risk of brain hemorrhages or strokes.
- Beyond exercise, other lifestyle changes can also help lower the risk of dementia. These include avoiding hearing loss, staying socially active, quitting smoking, and maintaining a healthy body weight.
Previous research showed that doing moderate to intense exercise may cut the risk of dementia by 41%.
- Dementia is a growing health crisis. In the UK, over 944,000 people are currently affected, and that number could rise to 1.4 million by 2040, according to research from University College London. In the US, approximately seven million people live with the condition.
- The financial impact is also enormous. The Alzheimer’s Society estimates that dementia costs the UK about £42 billion a year, much of it falling on families and unpaid carers. This figure could more than double to £90 billion within 15 years due to an ageing population.
- Alzheimer's Research UK also reported that dementia was the leading cause of death in 2022, claiming the lives of 74,261 people — up from 69,178 the year before.
- The early signs of dementia typically include memory issues, trouble focusing, difficulty communicating, and mood swings. But new research points to lesser-known symptoms that may appear years earlier, such as changes in vision, hearing, touch, and balance.
- Experts now argue that these sensory symptoms should be included in early diagnostic tests to catch the condition sooner. While dementia currently has no cure, identifying it early allows for treatments that can ease symptoms and slow down its progression.
Conclusion :
- In summary, while staying physically active remains a powerful tool in reducing the risk of dementia, the type, timing, and intensity of exercise all play a crucial role. High-intensity workouts may offer added brain benefits, but overtraining and poor sleep can carry serious risks. Striking the right balance — especially between the ages of 45 and 65 — along with adopting other healthy habits like maintaining social connections, protecting your hearing, quitting smoking, and managing your weight, can all contribute to a lower risk of cognitive decline. As research continues to evolve, one thing is clear: a thoughtful and balanced lifestyle is key to protecting your brain health for the long term.
0 Comments