Doing this activity only twice a week guard against Alzheimer’s

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Pumping it can pump the brakes in the cognitive fall.

Alzheimer’s cases are expected to be nearly twice by 2050, reaching 13 million stunning cases. And while genetics certainly come into play, there are some living factors that can increase – or lower – your risk.

Now, researchers in Brazil have made a difference that the elderly can make only twice a week to protect themselves against dementia.

Researchers from the State University of Campinas (Unicamp) in São Paulo studied 44 elderly participants with mild cognitive decline, a condition that shows a higher risk of dementia.

Published in the newspaper LetteringThe team found that force training not only improved cognitive function, but changed the brain’s anatomy itself.

Participants were divided into two groups; The first engaged in twice a week weighing training sessions, moderate and high, and the second group did not exercise at all during the study period.

After six months, weight training participants showed improved memory memory and neuron quality, or white -matter integrity.

Further, areas of the brain associated with Alzheimer’s disease – hypocampus and precuneus – were protected by atrophy.

Meanwhile, sitting participants showed a deterioration of brain parameters.

“In the group that was forcibly training, the right side of the hypocampus and precuneus were protected by atrophy.”

Isadora Ribeiro, author of study

“We already knew there would be a physical improvement. Recognition improvement was also imagined, but we wanted to see the effect of weight training on the elderly brains with mild cognitive damage,” said Isadora Ribeiro, a Fapesc Fellowship Fellowship at the Unicamp (FCM) and FCM School of Medical Sciences.

“The study showed that, fortunately, weight training is a strong ally against dementia, even for people who are already in high risk to develop it.”

Weight training benefits are well defined: it supports and builds muscle mAss relieves menopausal symptoms and reduces the risk of a wide range of medical disorders, including cardiovascular disease and diabetes, improving the brain’s ability to enter and process glucose.

Experts agree that adults should aim 150 minutes of moderate intensity physical activity and two days of muscle strengthening per week for overall health.

A 2024 study found that people who participated in moderate activity to energy – an exercise that increases the rate of pulse and their breathing by a minimum of 10 minutes – had more brain mass in numerous regions, such as the hypocampus, which is responsible for memory; gray matter, which helps process information; and occipital, frontal and parietal lobes.

“One characteristic of people with mild cognitive damage is that they have volume loss in some regions of the brain associated with Alzheimer’s development,” Ribeiro said.

“However, in the group that did force training, the right side of the hypocampus and precuneus were protected by atrophy. This result justifies the importance of regular weight training, especially for older people.”

According to the team, weight training offers a two -way approach to combat dementia. It stimulates the production of nerve growth factor – which promotes and supports healthy neurons) – and reduces inflammation in the body.

“Anydo physical exercise, whether weight training or aerobic activity, is known to increase the levels of a chemical involved in the growth of brain cells. It can also mobilize anti-inflammatory T cells. This is essential,” said strong supervisor Marcio Balthazar.

“After all, the more pro-inflammatory protein released into the body, the greater the chance of developing dementia, accelerating the process of neurodegeneration and forming dysfunctional proteins that eventually kill neurons.”

Even more promising is the team’s hypothesis that the most prolonged period of strength training can result in even more significant benefits, both physical and mental.

Ribeiro notes that while all bodybuilding participants showed improvement in memory function and brain anatomy, five participants changed their diagnosis of mild cognitive damage.

“It makes us imagine that the longer training sessions, lasting three years, for example, can return this diagnosis or delay any kind of madness progress. It is definitely something to hope and something to be studied in the future,” Ribeiro said.

Researchers are hopeful that these findings will encourage patients and providers to explore these effective, accessible and non-pharmacological measures to prevent dementia and improve mild cognitive damage.