According to the Centers for Disease Control and Prevention (CDC), the strongest risk factor for cognitive impairment is age. Cognitive impairment is characterized by forgetfulness and difficulty focusing – for example, you may have trouble remembering a person’s name or thinking of the right word to use when speaking.¹ Although there’s not much you can do about growing older, the Alzheimer’s Association says there are other risk factors you can look at to reduce your risk odds of cognitive decline²:

1. Lack of physical exercise

While the effects of an active lifestyle on the body are well known, less are aware that it can also help improve your mind. Regular exercise can help decrease the risk of various risk factors for dementia, including heart disease, stroke, diabetes, and high blood pressure.

While the reasons are still not completely clear, researchers think that it may be because exercise improves blood circulation to the brain, helping slow cognitive decline. 

2. Low quality sleep

Quality sleep is essential for overall health, and its important in cognitive function can't be understated. During sleep, the brain undergoes crucial processes such as memory consolidation, learning, and removing toxins like beta-amyloid, a common protein found in brains with Alzheimer's.

Individuals with sleep disorders, such as insomnia or sleep apnea, face an increased risk of cognitive impairment. Additionally, irregular sleep patterns and disruptions to the circadian rhythm can negatively impact cognitive performance over time.

3. Excessive alcohol use

While moderate alcohol consumption has even sometimes been associated with certain health benefits, prolonged heavy drinking has been strongly linked to dementia and damaged memory, attention, and executive function.

Alcohol interferes with the brain's neurotransmitters, disrupts the balance of chemicals, and contributes to the loss of brain tissue. It's important to note that the definition of "moderate" drinking varies by factors such as age, sex, and individual health conditions, but one drink per day for women and two for men is generally considered safe for healthy individuals.

4. Poor diet

Diets high in cholesterol and saturated fats can increase the risk of cognitive decline. Scientists have found links between buildup of plaque in the arteries and Alzheimer's, potentially due to the reduced blood flow to the brain. Excess sugar and diabetes are also risk factors, as they raise the chance of heart disease and high blood sugar can cause inflammation. As the old saying goes, a healthy body is a healthy mind.

Conclusion

Today, cognitive impairment affects millions of Americans, with 6.7% of 60–64-year-olds and more than 25% of 80-84-year-olds suffering from the condition.³ 65% of those with the condition later developed dementia,⁴ making it more important than ever to take steps to prevent cognitive decline at the source.

References

1. COGNITIVE IMPAIRMENT: A Call for Action, Now! Centers for Disease Control and Prevention. Published February 2011. https://www.cdc.gov/aging/pdf/cognitive_impairment/cogimp_poilicy_final.pdf
2. Baumgart M, Snyder HM, Carrillo MC, Fazio S, Kim H, Johns H. Summary of the evidence on modifiable risk factors for cognitive decline and dementia: A population‐based perspective. Alzheimers Dement. 2015;11(6):718-726. doi:10.1016/j.jalz.2015.05.016
3. Petersen RC, Lopez O, Armstrong MJ, et al. Practice guideline update summary: Mild cognitive impairment: Report of the Guideline Development, Dissemination, and Implementation Subcommittee of the American Academy of Neurology. Neurology. 2018;90(3):126-135. doi:10.1212/WNL.0000000000004826
4. Yaffe K, Petersen RC, Lindquist K, Kramer J, Miller B. Subtype of Mild Cognitive Impairment and Progression to Dementia and Death. Dement Geriatr Cogn Disord. 2006;22(4):312-319. doi:10.1159/000095427