Study reveals simple lifestyle changes could help prevent dementia

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• Amna Nawaz:

  An estimated 42 percent of Americans over the age of 55 will eventually develop dementia, and we now have the strongest evidence yet that a balanced diet, consistent exercise and social activity can actually improve memory loss.

  A new study, which included 2,100 older Americans at risk of dementia, found significant improvement in cognition by incorporating regular moderate to high-intensity physical exercise, adherence to what's known as the mind diet, such as grains, leafy greens, and berries, mandatory social engagement, as well as cardiovascular health monitoring.

  For a closer look, I'm joined by Jessica Langbaum, senior director of research strategy at Banner Alzheimer's Institute. She joins us from the Alzheimer's Association International Conference in Toronto, where this study was presented.

  Jessica, welcome to the show. Thanks for joining us.

• Dr. Jessica Langbaum, Banner Alzheimer’s Institute:

  Thank you for having me.

• Amna Nawaz:

  So you have long researched Alzheimer's. You were not involved in this particular study, we should note.

  But it's my understanding it was already long believed that things like diet and exercise are critical to cognitive ability. So why is this new study getting so much attention right now?

• Dr. Jessica Langbaum:

  It took all of those individual — all those things that we talk about, diet, socialization, exercise, and put them together in a very structured intervention.

  And it it's replicating in a way in a way building upon a big body of research and showing in the U.S. population that together these things can really slow down memory and thinking problems that occur in our adults who are at risk for cognitive impairment and dementia.

• Amna Nawaz:

  And we should note the participants in this study had, as you have described, sedentary lifestyles in the report before the trial began. They changed their behavior then over a two-year period and found that their cognitive functions scores were then on par with people one or two years younger than them, which doesn't sound like a lot on the face of this. So why is that so significant?

• Dr. Jessica Langbaum:

  You know, I think it's important because every little — it's showing that, first and foremost, a non-pharmacological intervention such as this can improve or slow — improve somebody's memory and thinking ability or slow down what we observed with normal aging.

  And so it's showing that we can change the trajectory of aging. And I think what's notable here is that both the very structured, high-intensity intervention, along with the sort of more self-paced intervention, both had an effect. And so I think that's something that we really need to unpack here.

  But, again, these are people who were very sedentary, had — were at high risk, had lots of risk factors for developing cognitive impairment, dementia, and we can really perhaps change their trajectory.

• Amna Nawaz:

  You mentioned something there I want to underscore here. They were split into two groups, one that had, as you mentioned, a more structured program, more prescribed interventions and support, the other more self-directed. They had a lot more choice in what they did. Did you see much of a difference between the two?

• Dr. Jessica Langbaum:

  So both groups improved. So I just want to highlight that. Both groups, we saw an effect here.

  Now, the high-intensity, the structured group showed more of an improvement. And I think this is something that we have to really think about in how do we scale up? Interventions, that high-intensity, that structured intervention, isn't sustainable in most communities for most people.

  And so I think that's really the next stage of the research is, how do we make this scalable in communities so that people can implement these things into their daily lives? But even the self-paced with some a little bit of guidance did show an effect.

• Amna Nawaz:

  As we mentioned, you're at this conference, which brings together all the top thinkers in Alzheimer's research and in the community.

  And as you well know, there are so many people out there who are struggling, who have loved ones who suffer from Alzheimer's or dementia. They're looking for reasons to be hopeful. So, at this moment, as someone who lives and works in this space, are there reasons to be optimistic that we in America can tackle this disease?

• Dr. Jessica Langbaum:

  I am very optimistic, that you have the best and brightest minds who are gathering here to — who are dedicating their careers, their lives to not only understanding the causes of different forms of dementia, how to slow it down and how to prevent it.

  This conference has grown exponentially over the years. And I think they said there's about 8,000 scientists and clinicians here from all over the world. There are new findings in biomarkers, in new treatments and ways to help patients. And so each year I come away from this conference feeling rejuvenated, reinvigorated, and just knowing that we are one step closer to finding effective treatments, preventative treatments for people living with these diseases.

• Amna Nawaz:

  So I hear a lot, I'm sure you have as well, about people doing things like crossword puzzles every day to try to protect their cognitive function. Give us a few quick tips. What kind of practices should people put into place every day to try to do that?

• Dr. Jessica Langbaum:

  So, first and foremost, people should find — do something that they enjoy doing, that they love.

  If they're frustrated by it, they're just going to give up. But do something that you enjoy. Better yet, do it with somebody else or others around you because socialization is key, and, lastly, something that you can adhere to, if you can schedule it. It's something that you can stay committed to.

  So whether it's an exercise class that you have to sign up for and that you do on a regular basis and that you bring somebody with, I think those are all really paramount. Also, of course, we say what's good for the heart is good for the brain, so, a nice balanced diet, nutritious diet with, like was done in the POINTER study and other studies with those leafy greens, low in saturated fats, all of those things.

  But, again, I think I would just like to highlight, find something that you enjoy doing, that you can stick to and do it with others.

• Amna Nawaz:

  Jessica Langbaum of the Banner Alzheimer's Institute, thank you so much for joining us. Appreciate your time.

• Dr. Jessica Langbaum:

  Thank you.