Navigating Brain Health: How to Best Reduce Risk of Dementia
Dementia is an all too common word for most people today - whether they a touched by dementia directly or know a family or friend diagnosed. At its core, dementia represents a number of symptoms and diseases associated with memory loss and overall cognitive decline.
While the prevalence of cognitive decline remains significant—with roughly 1 in 9 Americans over 65 living with Alzheimer’s and 11% of all adults reporting memory concerns—medical approaches to prevention and care for those impacted have seen dramatic improvements in the last decade.
Lakewood Rotary Club members were recently joined by Dr. Seth Stankus, Medical Director of the Virginia Mason Franciscan Health Memory Care Program, to discuss some of these recent advancements in dementia care and what he and other leaders want the community to know about brain health. He covered everything from practical prevention steps everyone can take today to the advancements in available treatment options.
Dr. Stankus described this time period we’re in as a "transformative" era for neurology.
“When I was a resident in the 1980s and 90s, we didn’t have a treatment for Alzheimer’s disease,” he said. “We really didn’t have a treatment at all for dementia. Now, we have medicines that actually affect the underlying disease process and greatly improve quality of life for those who need it.”
In addition to discussing medical breakthroughs, Dr. Stankus emphasized that the path to cognitive longevity starts with proactive daily habits. By understanding our risk factors, we can take meaningful steps to preserve brain health.
Defining the Terms
It is normal to experience small age-related cognitive changes, such as occasional difficulty finding words or slightly slower processing speeds. However, dementia refers to cognitive decline severe enough to interfere with independent living. Alzheimer’s disease, often labeled under the broader “dementia” umbrella, is just one of many causes of cognitive decline. There is also a condition called mild cognitive impairment (MCI), which falls between normal aging and dementia.
"DEMENTIA": A Roadmap for Prevention
During his talk, Dr. Stankus shared key lifestyle pillars that help protect the brain. These guidelines can serve as a preventative roadmap:
- D – Diet: Focus on the Mediterranean diet, which emphasizes plant-based whole foods, fruits, and vegetables. This approach is anti-inflammatory and supports vascular health, essential for proper brain function.
- E – Exercise: Aim for at least 150 minutes per week of both aerobic and strength training exercises. Strength training is vital for brain health because the physical challenge of lifting weights triggers the formation of new neural connections.
- M – Microvascular Health: The brain’s deeper tissues are supplied by small blood vessels that can be adversely affected by high blood pressure, diabetes, and high cholesterol. Manage these conditions to prevent “micro-strokes,” which can contribute to cognitive decline.
- E – Engagement: Engage both cognitively (learning new skills, such as a language) and socially (joining clubs or activities). These activities help build “cognitive reserve” by keeping nerve connections active.
- N – Networking: Maintain social connections. As Dr. Stankus notes, “Those who are socially engaged have much lower rates of anxiety and depression, and the incidence of dementia is lower.”
- T – Trauma Prevention: Repeated head injuries are significant risk factors for cognitive decline. Take steps to prevent falls and protect your head.
- I – Insomnia/Sleep Health: Sleep is the brain’s “housekeeping” time. Deep, slow-wave sleep helps clear toxic proteins such as beta-amyloid and tau, which are linked to Alzheimer’s disease.
- A – Audiology (Hearing): Hearing loss is the single largest modifiable risk factor for dementia. Preserving hearing keeps the brain engaged and reduces social isolation.
Regarding supplements and alcohol, Dr. Stankus explained that current research does not support the use of over-the-counter brain health supplements for long-term protection. He also noted that, contrary to previous claims, recent studies show no truly “safe” amount of alcohol for the brain, as alcohol acts as a neurotoxin.
When Is It Time to Seek Help?
If you or a loved one are experiencing Mild Cognitive Impairment (MCI), do not wait to seek care from a medical professional. While every person is different, the top signs to be mindful of include:
- Forgetfulness: This goes beyond day-to-day lapses and is especially significant if you forget newly-learned information.
- General confusion: This can include difficulty managing tasks or becoming disoriented about familiar environments or time of day.
- Falls or other physical changes: Watch for increasing difficulty with balance or perceiving depth and distance, which previously wasn’t a problem.
- Changes in personality: Sustained changes in mood, frustration levels, or loss of interest in previously enjoyed activities should always be evaluated.
The good news is, there are incredible treatment advancements now available. For decades, neurologists could only manage symptoms but today we have access to:
- Biological Markers: New blood tests can detect Alzheimer’s-related markers with high sensitivity, leading to earlier diagnosis.
- Disease-Modifying Therapies: A new class of drugs known as monoclonal antibodies targets amyloid plaques, addressing the underlying disease rather than just its symptoms.
As Dr. Stankus shared, "We're making medicines that work because we understand how mechanisms are working. It’s an exciting time for neurology."
More Information
Remember, you’re not alone. Local medical care is available, and numerous resources can help guide you in maintaining and improving brain health. The Alzheimer's Foundation (www.alzfdn.org) is always a great place to start. The Dementia Action Collaborative through the Washington State Department of Social and Health Services is also an excellent resource.
You can learn more about the VMFH Memory Care Program at www.vmfh.org/memory.