Dr. Gil Carvalho of Nutrition Made Simple reviews the latest research on preventing and combatting dementia risk that he says have changed the way he thinks about the inevitability of dementia. The 2024 Lancet Commission report as mentioned by other users, provides 14 modifiable lifestyle factors that could prevent 45% of dementia cases, including 2 new factors that were added due to the recent weight of evidence: Vision Loss and Plaque buildup as measured by High LDL Cholesterol.

In addition to the Lancet report, he also reviews a two year Finnish landmark trial that gave high risk dementia individuals a targeted program to prevent cognitive decline. The intervention included a healthy diet, both cardio and weight lifting exercise, cognitive training exercises, regimented social activity, and measuring and managing health parameters through a nurse and doctor. The the intervention group saw cognitive performance improved by 25% versus the control group including 83% improvement in executive function and 150% increase in processing speed.

Even better, a follow on study found the effects lasted 7 years after the intervention if the lifestyle was maintained. And the groups that benefitted the most had the greatest genetic risk!

The biggest takeaway to understand was given by one of the overseeing researchers:

What is good for your heart is also good for your brain

-Professor Miia Kivipelto

This means that associated risks for heart disease and other CVD diseases are also risks for dementia. That means getting things like your blood pressure, blood sugar, and APOB checked and managed have the double impact of preventing dementia.

Dr Carvalho summarizes his personal list of things he does personally as his own checklist to combat dementia.

1. Check blood pressure often - consistently high blood pressure overtime damages your blood vessels

2. Regular Exercise - incorporate cardio and weight lifting regularly, 3 to 5 times a week

3. Healthy Diet - especially monitoring diabetes and blood sugar risks

4. Blood Work - get a lipid panel, measuring your LDL, APOB, and LP(A) which are signs of plaque buildup

5. Hearing and Vision Check - even if you're young, hearing loss and vision loss have high association with dementia risk either due to additional cognitive strain or social isolation

6. Cognitive Activity - keeping the mind healthy with continued learning and puzzles

7. Social Activity - Social isolation adds to your personal stress which may triggers cortisol that damages your brain long term. Dr. Carvolho says that this is one of the beneficial and underutilized factors for preventing dementia.