Alzheimer’s expert reveals 7 simple ways to reduce dementia risk

Dementia is on the mind for Dr. Nathaniel Chin – not only because he is the medical director for the Wisconsin Alzheimer’s Prevention Registry, but also because his father, Dr. Moe Chin, died in 2018 after battling Alzheimer’s disease.

Chin, 41, originally planned to specialize in infectious diseases, but decided to focus on memory care after witnessing his father’s struggles with dementia. He hosts a popular podcast, “Dementia Matters,” featuring research news and caregiving tips.

Chin takes steps in his daily routine to lower his risk of dementia, including trying to exercise every morning, avoiding soda and juice, and practicing mindfulness at the end of the day to reduce stress.

He also does intermittent fasting. Chin said he usually eats his first meal between 11 a.m. and 1 p.m. and aims to stop eating around 7 p.m., three hours before bed.

“I’ve tried everything,” Chin, an associate professor in the University of Wisconsin Department of Medicine, told The Post. “Intermittent fasting did not lead to weight loss, but it did keep weight gain in check, along with keeping blood sugar, cholesterol and blood pressure at appropriate levels.”

He added: “I believe it helps my metabolic health, which in turn helps my risk of developing dementia in the future.”

A new study predicted that 42% of Americans will experience cognitive difficulties after age 55.

Alzheimer’s is the most common form of dementia, which is a progressive loss of memory, communication and problem-solving skills.

There is no cure, but you can lower your risk with your lifestyle choices. Start with your diet.

Foods that are highly processed and full of sugar and fat can contribute to brain inflammation and oxidative stress, potentially damaging brain cells.

That’s why Chin avoids sugar, going so far as to prepare her morning coffee with a teaspoon of turmeric and cinnamon instead of traditional sweeteners.

“Because of my fasting, I don’t add calories to my coffee, and I honestly love the taste of black coffee,” Chin explained.

“Indian turmeric has been shown to have anti-inflammatory properties,” he continued. “I believe that most chronic diseases are diseases of inflammation. Cinnamon can be helpful for stabilizing blood sugar, and my goal is to maintain a consistent low throughout the morning.”

In turn, there is some evidence that intermittent fasting protects the brain from Alzheimer’s and other neurodegenerative diseases.

A 2023 study from UC San Diego found that restricting mice to a 6-hour daily feeding window corrected disruptions in their biological clocks, improved their memory and reduced the build-up of amyloid protein in their brains, a hallmark of Alzheimer’s. .

Other studies reported that mice fed a low-calorie diet designed to mimic fasting performed better on cognitive tests than mice on a standard diet. The fasted mice also had lower levels of brain inflammation, amyloid beta plaques and hyperphosphorylated tau protein, which forms tangles in the brain.

But intermittent fasting isn’t for everyone, Chin noted. People with diabetes and eating disorders should consult their health care providers.

“For others, it’s generally safe to start a 12-hour fast,” Chin said. “Avoiding food two to three hours before bed is a good idea for all of us and does not require a discussion with a doctor. If we delay breakfast by an hour, it is likely that we have already reached 12 hours.”

How to reduce the risk of dementia

Here are Chin’s recommendations to lower your chances of developing dementia.

• Get at least seven hours of restful sleep a night.
• Exercise most days of the week.
• Keep your brain stimulated every day.
• Try to avoid unhealthy foods.
• Spend time with people you care about.
• If you can, don’t drink or smoke.
• Optimize blood pressure, blood sugar, cholesterol, weight, mental health, vision and hearing.