Health
Alzheimer’s risk declines sharply with one daily lifestyle change, researchers say
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Increasing physical activity in midlife or later may reduce the chances of developing dementia by up to 45%, according to a recent study published in JAMA Network Open.
Researchers at the Boston University School of Public Health analyzed data from more than 4,300 people in the Framingham Heart Study Offspring, all of whom were dementia-free at the start of the study.
The individuals completed a questionnaire reporting their amount of sleep and level of physical activity (sedentary, slight, moderate or heavy), according to the study report.
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Study design and key findings
The researchers analyzed the individuals’ physical activity throughout three life stages — early adult (ages 26-44 years), midlife (45-64 years) and late life (65-88 years).
Increasing physical activity in midlife or later may reduce the chances of developing dementia by up to 45%, according to a recent study published in JAMA Network Open. (iStock)
They followed the participants for an average span of 37.2, 25.9 and 14.5 years, respectively, to monitor the onset of Alzheimer’s and other types of dementia.
Those in the top two quintiles of midlife physical activity were associated with a 40% lower all-cause dementia risk over a 26-year period, compared to those with the lowest activity level.
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People in the top two quintiles of late-life physical activity were associated with a 36% to 45% lower dementia risk over 15 years.
Thise with the highest midlife physical activity were associated with a 40% lower all-cause dementia risk over a 26-year period, compared to those with the lowest activity level. (iStock)
“These results may help to inform more precise and effective strategies to prevent or delay the onset of dementia in later life, and support evidence that the benefits of physical activity on the brain may extend to earlier in life than previously thought,” study author Phillip Hwang, Ph.D., from the Department of Epidemiology at the Boston University School of Public Health, told Fox News Digital.
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Higher activity in midlife was associated with lower dementia risk only in people without APOE4, a genetic variant linked to higher Alzheimer’s risk.
However, this was not the case with the late-life higher activity group, which showed reduced dementia risk among both APOE4 carriers and those without the gene, according to the study.
The exercise-brain link
“There are several possible mechanisms through which physical activity is thought to lower the risk of dementia, such as improving brain structure and function, reducing inflammation and exerting benefits on vascular function,” Hwang told Fox News Digital.
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Physical activity may also directly impact Alzheimer’s disease pathology, such as the buildup of toxic beta-amyloid in the brain, according to the researcher.
Physical activity may also directly impact Alzheimer’s disease pathology, such as the buildup of toxic beta-amyloid in the brain. (iStock)
“These potential mechanisms may contribute to facilitating cognitive reserve, which can delay late-life cognitive impairment.”
More research is needed to understand whether these possible causes all happen at the same time throughout a person’s life, or if different causes emerge at different stages, the researchers said.
Expert reactions
Dr. Cathryn Devons, M.D., who specializes in geriatric medicine at Phelps Hospital Northwell Health in Sleepy Hollow, New York, was not part of the study but commented on the findings.
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Exercise can lower the risk of hypertension, stroke, vascular disease, cholesterol levels and diabetes — “all the things that put you at risk for circulatory problems to the brain,” she told Fox News Digital.
The doctor also noted that exercise is known to help to reduce inflammation, which can protect brain health.
Study limitations
One limitation of the study is that physical activity was based on self-reporting, Hwang told Fox News Digital.
Physical activity may also directly impact Alzheimer’s disease pathology, such as the buildup of toxic beta-amyloid in the brain. (AP Photo/Evan Vucci, File)
“While we can say from these results that higher levels of overall physical activity are associated with reduced dementia risk, these results cannot translate well to recommendations about specific exercise types,” he said.
Also, the level of physical activity in early adulthood was not linked with all-cause dementia or Alzheimer’s dementia.
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“We may have been underpowered to detect associations with early adult life physical activity due to the small number of dementia cases in this age group,” the authors noted.
Devons agreed that while the study may have limitations, it supports the idea of exercise lowering the risk of dementia.
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A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research.
The study, published in the journal Aging, investigated how a diet change and easy exercise regimen affected men between the ages of 50 and 74 over a three-month period.
Researchers designed a clinical trial involving 48 overweight men in Japan. Over a 12-week period, half of the participants followed a strictly structured wellness routine, while the other half maintained their usual habits.
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For the intervention group, the routine required consuming 100 grams of plain yogurt every day.
This group also received individualized dietary counseling that advised them to curb overeating, avoid excessive snacking and cut out sugary drinks.
A simple lifestyle adjustment could potentially slow down the body’s biological aging process, according to new research. (iStock)
They were also instructed to walk or use a stepper machine for roughly 30 minutes a day, at least three days each week.
To measure the impact of these changes, the scientists collected blood samples from all participants before and after the study, and also analyzed DNA for chemical changes that act as indicators of cellular age.
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Specifically, they used a measurement tool called DunedinPACE. Rather than assessing a person’s chronological age in years, this tool calculates the precise rate at which an individual’s body is currently aging.
The men who consumed the probiotic yogurt, adjusted their diets and exercised showed a statistically significant reduction in their pace of aging compared to the control group, the researchers said.
The anti-aging benefits cannot be attributed to any single component on its own due to the variety in the study, the researchers noted. (iStock)
On average, the speed of their biological aging slowed by approximately 2.2%. This reduction is roughly comparable to the slowing of biological aging observed in a previous two-year U.S. study, in which participants reduced their daily calorie intake by 25%.
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This reduction in aging speed happened independently of weight loss , meaning it did not directly correlate with changes in the participants’ body mass index or the exact number of exercise sessions they logged.
The researchers also recorded a noticeable improvement in a specific DNA marker that is linked to kidney function.
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Because this study combined three distinct factors — probiotics, diet and exercise — the authors concluded that the anti-aging benefits cannot be attributed to any single component. Instead, the slowed aging rate appears to be the result of a combined effect.
The reduction in aging speed happened independently of weight loss, the study found. (iStock)
The researchers also acknowledged clear limitations of the study, including its small sample size and short duration. Also, the participant pool was restricted to overweight men of a single nationality.
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More research is needed to determine whether these short-term biological shifts can translate into permanent, long-term health benefits, the study stated.
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The simple act of noting how fast your heart is beating while you’re at rest may be the key to measuring your overall health.
Resting heart rate is defined by Mayo Clinic as the number of times your heart beats each minute while you’re awake, calm and not moving.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults. A slower resting heart rate means the heart does not have the work as heard to pump blood through the body — something typical of someone who is more fit.
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Athletes who are very fit may have a resting heart rate closer to 40 beats per minute, according to Mayo Clinic.
Your resting heart rate can vary due to a variety of factors, including age, physical activity levels, sleep health, smoking, cardiovascular disease, high cholesterol, diabetes, stress, anxiety, hormones, body type and certain medications.
A normal resting heart rate ranges from 60 to 100 beats per minute for adults, according to medical experts. (iStock)
But a resting heart rate that’s often too high or too low may signal a health issue.
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A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body, such as anemia, an infection or a thyroid problem, according to Cleveland Clinic.
A high resting heart rate, even if it’s slight, is usually a sign that something else may be going on in the body. (iStock)
If your heart rate is regularly above 100 beats per minute, this is a sign to talk with your heart care provider.
The same advice applies if you are not a trained athlete and your resting heart rate is frequently below 60 beats per minute.
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Talk to your doctor if other symptoms such as fainting, dizziness or shortness of breath occur.
How to measure your heart rate
You can check your own heart rate by tracking your pulse on your wrist or neck. The best time of day to measure resting heart rate is first thing in the morning, says Mayo Clinic.
Place your index and middle fingers inside the wrist below the thumb, to feel the radial artery; or, do so on the side of the neck, to feel the carotid artery.
Place your index and middle fingers on the side of the neck, to feel the carotid artery — and count how many beats per minute. (iStock)
Count the number of times your pulse beats in 15 seconds, then multiply this number by four to calculate beats per minute.
Wearable devices can also detect and track resting heart rate, although this may not always be accurate.
How to lower your heart rate
If your resting heart rate is higher than normal, there are a few ways to work toward lowering it.
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Vigorous exercise is “the best way” to lower your resting heart rate and increase the heart’s aerobic capacity and max heart rate, according to Harvard.
For those who don’t exercise regularly, it’s important to work your way up in difficulty when following a new workout routine.
Vigorous exercise is “the best way” to lower your resting heart rate, Harvard Health says. But it’s vital to work your way up carefully. (iStock)
Some medications, such as beta blockers, can also lower heart rate. In the same way, managing stress through holistic methods such as meditation or yoga can also help.
Cleveland Clinic also recommends cutting back on harmful substances such as drugs and alcohol, which can dehydrate you and raise your heart rate.
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Adequate sleep can also help bring your heart rate down, in addition to maintaining a healthy weight.
Cardiologist Tamanna Singh, M.D., shared with Cleveland Clinic that lowering your heart rate takes time as various lifestyle changes kick in.
Managing stress through holistic methods such as meditation or yoga can help lower your resting heart rate,
“Just like building your biceps and triceps, it takes time for your heart to become stronger,” the doctor said.
Singh recommended focusing on heart rate patterns rather than dialing in on just the number.
Take note of how your heart rate changes after eating certain foods, when you’re dehydrated or after you’ve begun a new exercise or stress management routine.
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“If you notice that your heart rate is consistently over 100, mention it to your doctor, especially if you’ve tried making lifestyle changes and they don’t seem to be working,” she said.
“Your resting heart rate isn’t the be-all, end-all of your health, but it’s definitely a marker that you should pay attention to.”
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