As we’ve noted repeatedly, Alzheimer’s dementia is currently incurable and on the rise. While important strides have been made in diagnosing Alzheimer’s and in slowing down its progress in the early stages with new medications, we cannot reverse it. Therefore, our best defense against the ravages of Alzheimer’s is to reduce the risk of it in the first place. While there are no guarantees, we do know that lifestyle changes can play an important role in lowering your risk of cognitive impairment and ultimately developing dementia. 

A recent report from Alzheimer’s Disease International 2023 underscored this point. Up to 40% of dementia cases are considered “preventable,” that is, with lifestyle changes the risk of getting dementia can be significantly reduced. The lifestyle factors enumerated by this report include eating a healthy diet, addressing hearing loss, getting sufficient sleep, connecting with others, and keeping your brain engaged. We know from other research that physical activity is also essential and that diagnosing and addressing vision loss can be a way to lower your risk. 

But we also know that implementing lifestyle changes that can make a difference is difficult. The question becomes is there a way to help facilitate those changes in a meaningful way? New research published in JAMA Internal Medicine suggests there is. Researchers at UCSF undertook the first personalized, dementia risk intervention, gauging individual risk factors, preferences, and priorities and utilizing a health coach to support individuals in their personal efforts to lower their risks. Participants met in person with health coaches (though they had to transition to phone calls during the pandemic) over 2 years with the results that those in the group with personalized coaching had a modest boost in their cognitive testing and a significant reduction (145%) in their engagement in such risk factors as physical inactivity, uncontrolled hypertension, social isolation, smoking, and unaddressed depressive symptoms. The idea is that individuals are more likely to be motivated and take charge of their health (and lower their risks) if they are supported in a plan they help craft. For more on this study, click here.

While this was a small study that needs further investigation, it does suggest a promising path toward lowering dementia risks without resorting to medications that may be expensive or have serious side effects. In essence, the goal would be to manage dementia risks similar to managing other health risks such as cardiovascular disease, monitoring and modifying health behaviors while using targeted medication when needed. So how would one go about finding a “cognitive health coach?” The National Board Certified Health & Wellness Coaching actually certifies health coaches and has a database to help you locate such a coach in your area. There is also the Functional Medicine Coaching Academy that can help you find a personal health coach. For additional ideas on locating someone to help coach you to better cognitive health, draft your list of lifestyle dementia risks and look here.