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Dr Verna Porter + Alzheimers Patien
January 22, 2025

Avoiding Dementia Risks

by Verna Porter

Breaking the habit of sedentary behavior is a powerful step toward reducing dementia risk. Pairing this with other lifestyle modifications—such as exercise, a healthy diet, quality sleep, and social engagement—creates a comprehensive approach to brain health. Learn more.

What is dementia?

Dementia is an “umbrella term” for a range of memory/cognitive impairments that interfere with daily life and include memory loss, but also other issues such as difficulty with problem-solving, visuospatial or language challenges, or even changes in personality. Alzheimer’s disease is the most common cause of dementia, but other conditions such as vascular dementia, dementia with Lewy bodies and frontotemporal dementia also fall under this category. Dementia is typically caused by a neurodegenerative condition and results from damage to brain cells, which disrupts their ability to communicate effectively.

What are the risk factors for dementia?

Risk factors for dementia can be classified as modifiable and non-modifiable:

  • Non-modifiable factors: Age (the biggest risk factor; older age is associated with a higher risk of dementia), genetics (e.g., APOE4 gene), and family history [e.g., other genetic factors such as PSEN1 (Presenilin 1), PSEN2 (Presenilin 2) or other newly identified genetic factors, SORL1 (Sortilin-Related Receptor 1)].
  • Modifiable factors: Sedentary lifestyle, poor diet, smoking, excessive alcohol consumption, unmanaged cardiovascular conditions (e.g., hypertension, diabetes, high cholesterol), social isolation, chronic stress, and poor sleep (e.g., untreated sleep apnea).

How does sedentary behavior increase the risk of dementia?

elderly woman deep in thought

Sedentary behavior—such as prolonged sitting or physical inactivity—has been linked to an increased risk of dementia through several mechanisms:

  1. Reduced blood flow to the brain: Physical activity enhances circulation, which delivers oxygen and nutrients essential for brain health. A sedentary lifestyle leads to decreased cerebral blood flow, increasing the risk of neurodegeneration.
  2. Increased risk of cardiovascular disease: Heart health and brain health are closely interconnected. A sedentary lifestyle contributes to hypertension, obesity, and diabetes or even sleep apnea —all of which are significant dementia risk factors.
  3. Brain structure changes: Studies show that prolonged inactivity can lead to brain atrophy (loss of brain volume), particularly in areas like the hippocampus, which is crucial for memory.
  4. Increased inflammation and insulin resistance: Chronic low-grade inflammation and insulin resistance, both exacerbated by inactivity, contribute to the buildup of beta-amyloid plaques and tau tangles, which are biomarkers of Alzheimer’s disease.

Does exercise reduce dementia risk, and how?

Yes, regular exercise (particularly aerobic exercise) is one of the most effective strategies for reducing dementia risk. It benefits the brain in several ways:

  1. Increases brain-derived neurotrophic factor (BDNF): BDNF supports the survival and growth of brain cells, helping maintain cognitive function.
  2. Improves cardiovascular health: Exercise lowers blood pressure, improves circulation, and reduces the risk of stroke and other vascular issues that contribute to dementia.
  3. Reduces inflammation and insulin resistance: Physical activity helps regulate blood sugar levels and lowers inflammation, both of which are linked to neurodegenerative diseases.
  4. Enhances brain plasticity: Exercise promotes neurogenesis (the growth of new neurons) and strengthens neural connections, helping to protect against cognitive decline.
  5. Reduces stress and improves sleep: Both stress and poor sleep increase dementia risk, and exercise is known to improve sleep quality and lower cortisol levels.

What other lifestyle habits can reduce dementia risk?

MIND Diet
  • Prioritize Quality Sleep
    • Aim for 7-9 hours of sleep per night. Poor sleep, especially sleep disorders like sleep apnea, is associated with an increased risk of dementia. Deep sleep helps clear toxic waste products (e.g., beta-amyloid) from the brain.
    • Tip: Maintain a regular sleep schedule and limit screen exposure before bed.
  • Adopt a Brain-Healthy Diet (e.g., Mediterranean or MIND Diet)
    • Diets rich in fruits, vegetables, whole grains, healthy fats (olive oil, nuts), and lean proteins (fish, poultry, legumes) support brain health.These foods reduce inflammation and provide antioxidants that protect brain cells.
    • Tip: Incorporate leafy greens, berries, fatty fish, and nuts into your meals.
  • Stay Socially Engaged
    • Social interaction stimulates cognitive function and lowers stress levels, reducing dementia risk.
    • Tip: Join clubs, volunteer, or engage in regular activities/conversations with friends and family.
  • Engage in Cognitively Stimulating Activities
    • Lifelong learning and mentally stimulating activities (e.g., reading, puzzles, learning a new skill or language) help build cognitive resilience.
    • Tip: Try learning a new language or playing a musical instrument.
  • Manage Stress and Mental Health
    • Chronic stress increases cortisol levels, which can shrink the hippocampus. Anxiety and depression also elevate dementia risk.
    • Tip: Practice mindfulness, meditation, or engage in relaxing hobbies.
    • Seek appropriate behavioral/mental health services when needed.
  • Avoid Smoking and Limit (or ideally, eliminate) Alcohol
    • Smoking damages blood vessels, leading to reduced oxygen flow to the brain. Excessive alcohol accelerates cognitive decline. Alcohol has neurotoxic properties. 
    • Tip: If you drink, minimize consumption (e.g., a glass of red wine a few times a month) or eliminate consumption all together.
    • There is also now a well-established association between alcohol consumption and cancer. According to the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and the American Cancer Society (ACS), alcohol is a known carcinogen, meaning it can increase the risk of several types of cancer.
  • Regular Health Checkups
    • Conditions like hypertension, diabetes, and high cholesterol significantly increase dementia risk.
    • Tip: Monitor and manage these conditions with regular doctor visits and lifestyle modification.

Optimizing Brain Health

At Pacific Neuroscience Institute, brain health experts provide a range of services to optimize brain health over the lifespan.

Care at Pacific Neuroscience Institute

At the Pacific Brain Health Center, the expert team is focused on maximizing your potential for whatever you do. With specialists in neurology, psychiatry, neuropsychology, geriatric and addiction medicine, our experts work collaboratively under one roof to optimize your brain health.
1301 20th St, #150, Santa Monica, CA 90404 | 310-582-7641

The Precision Brain Health program utilizes a formalized system to comprehensively address neurodegenerative disease. Based upon decades of rigorous research and work by Dale Bredesen, MD, a renowned neurologist and cognitive decline researcher, the ReCODE ProtocolTM has emerged as a viable attempt to prevent, arrest, and reverse symptoms of cognitive decline associated with conditions such as Alzheimer’s disease, other dementias, and mild cognitive impairment.
1301 20th St, Santa Monica, CA 90404 | 310-582-7609

The Brain Wellness & Lifestyle program addresses a wide range of brain health concerns and challenges to help preserve your memory and brain function. With virtual and in-person group and individual courses available, you are sure to find the perfect fit to optimize your brain health.
1301 20th St, #150, Santa Monica, CA 90404 | 213-344-2037

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About the Author

Verna R Porter MD

Verna Porter

Dr. Verna Porter is Director of Programs for Alzheimer’s Disease, Dementia and Neurocognitive Disorders at the Pacific Brain Health Center, Pacific Neuroscience Institute, Providence Saint John’s Health Center in Santa Monica. She provides comprehensive, compassionate, clinical consultations and continuity of care for patients with mild cognitive impairment, Alzheimer’s disease and other dementias.

Last updated: February 4th, 2025