The study points to 6 habits to delay memory decline and reduce the risk of dementia; paying off

Memory naturally declines gradually with age. Some older people may develop dementia, which is an umbrella term that can include Alzheimer’s disease and generally describes a decline in cognitive function that goes beyond the normal effects of aging. But for many, “amnesia may simply be significant forgetfulness,” the authors of the BMJ study wrote — like forgetting the name of a TV show you loved or that inconvenient fact you wanted to dig up.

Memory loss is no less harmful because it is gradual, and age-related memory decline in some cases can be an early symptom of dementia. But the good news, say the researchers, is that it “can be reversed or become stable rather than progressing to a pathological condition.”

The study was conducted in China between 2009 and 2019, and tested more than 29,000 people aged 60 and over. The researchers tracked their progress or decline over time – what’s known as a population cohort study. Although more than 10,500 participants left the study over the next decade — some of the participants died or stopped participating — the researchers still used data collected from these individuals in their analyses.

At the start of the study, the researchers administered memory tests as well as tests for the APOE gene. They also interviewed the participants about their daily habits. Based on the responses, they were classified into one of three groups – favourable, moderate and unfavorable – based on their lifestyle.

The six modifiable lifestyle factors the researchers focused on included:

During the study period, the researchers found that people in the favored group (those with four to six health factors) and the average group (two to three) had a slower rate of memory decline over time than people with lifestyles with unfavorable habits. (From zero to a healthy one).

People who lived supportive lifestyles that included at least four healthy habits were less likely to develop mild cognitive impairment and dementia.

The results show that “more of these behaviors is better,” says Högerforst—in other words, the more healthy lifestyle factors you can combine, the higher your chances of preserving your memory and avoiding dementia.

Remarkably, this is true even for people who carry the APOE gene, which is associated with an increased risk of Alzheimer’s disease.

“These findings offer an optimistic perspective, as they suggest that although genetic risk is not modifiable, a combination of healthy lifestyle factors is associated with a slower rate of memory decline, independent of genetic risk,” the authors write.

The study stands out for its size and follow-up over time, and for being conducted in China, while “most of the publications are in high-income Western countries,” said Carol Brain, professor of public health medicine at the University of Cambridge. He said in an e-mail, looking for elderly people with dementia.

However, the study authors acknowledged several limitations, including that people’s reports of healthy behaviors may not be entirely accurate and that people who participated in the study were more likely to lead healthy lives to begin with.

Högerforst says some of the study’s findings differ from those of other large studies conducted in the United States and Europe. For example, the Chinese study found that the most influential lifestyle factor in reducing memory decline was eating a balanced diet. Other studies have indicated that diet is less important in aging than physical and mental exercise, Högerforst says.

However, their findings are in line with the broad scientific consensus that there is a link between our way of life and our cognitive function as we age — and perhaps more importantly, they suggest it’s never too late to improve brain health.

Sanuri b said: Ravenson, associate professor of aging and dementia University of West London, in an email. Namely, this cognitive function, particularly memory function, can be positively affected in later life by regular and frequent participation in various health-related activities.