While many things can put you at risk for Alzheimer’s or some other form of dementia, as you likely know, there are also many actions you can take to alter your lifestyle and lower your risk for being diagnosed with dementia. Whether it be through living a more physically active lifestyle, modifying your diet, or challenging your brain, it’s within your control to lower your risk while at the same time improving your chances of living a healthier life into your later years. Newly published research studies underscore that these actions can help you delay a dementia diagnosis or lessen the likelihood you’ll ever receive that news. And for an updated list of possible signs that a dementia diagnosis may be in your future, clear your mind and click here.

Let’s look at the research. In a study just published in Neurology, researchers from Boston examined the connection between red meat intake, especially processed red meat, and dementia risk. As the research study plainly states, “Higher intake of red meat, particularly processed red meat, was associated with a higher risk of developing dementia and worse cognition.” What they found was that eating more than one serving per day of red meat (a serving is about the size of a bar of soap) is associated with a 16% increased risk of cognitive decline. With every additional serving of red meat consumed, there is evidence of faster brain aging. But if you were to substitute nuts and legumes in place of red meat, you could lower your dementia risk by close to 20%. So replace that bacon with a slice of avocado, and read more about this study here or watch a video about the study results here. Another study also published in Neurology examines the role of cholesterol in the development of dementia. In this study, researchers examined the impact of fluctuating levels of cholesterol, especially “bad” cholesterol (LDL cholesterol), and the risk of being diagnosed with mild cognitive impairment or dementia in older adults. What they found was that spiking and plummeting levels of cholesterol over a period of five years in older adults with no history of dementia or memory problems led to a 60% increased risk of dementia and a 23% increased risk of mild cognitive impairment. While no direct causation was found, we do know that high levels of bad cholesterol in mid-life raise the risk for cognitive decline and dementia later in life. This certainly suggests the importance of cholesterol control and that fluctuating levels of cholesterol may be a new indicator for someone at risk of dementia. So swallow your statin and take a look here.

Another lifestyle behavior that may significantly affect your brain health has to do with social engagement. A new study published in Alzheimer’s & Dementia examined the relationship between a socially active life and cognitive decline in older adults. The results were quite striking: the least socially active older adults developed dementia on average 5 years earlier than the most socially active older adults. In this study, part of the Rush University Memory and Aging Project, researchers analyzed participation in 6 different social activities: going to a restaurant, playing bingo, taking an overnight trip, volunteering, visiting friends or relatives, or going to church. On average, those older adults who were more involved in these sorts of activities showed a reduced rate of dementia, which also led to 3 more years of life and a 40% reduction in costs related to dementia care. Earlier, we published a post on the impact of loneliness and the increased risk of Alzheimer’s. While social isolation is not the same thing as loneliness, we’ve known for a while that social engagement can be valuable for better brain health, and this study just provides additional proof. For more on this research, take out your date book and look here.