November is Alzheimer's Awareness Month, which brings up a question so many of us carry. Is there really anything you can do about your risk? The research says yes.
The 2024 Lancet Commission named 14 modifiable risk factors for dementia and estimated that addressing them could prevent or delay up to 45% of cases. Fourteen is a lot to take on, so we'll do what I do with my coaching clients and start with the habits that move the needle the most. If you want to understand why this matters so much for women, read Women and Alzheimer's: Why Midlife Matters.
That's the idea behind my Micro Habit Mondays. The small wins you repeat become your lifestyle. Here are four from the report. Pick one to work on this month, not all at once.
Your Ears
The Commission ties 7% of dementia cases worldwide to hearing loss. When you strain to catch every word, socializing gets tiring and it's easier to stay home. After a lifetime of standing by the speakers at live shows, I had my hearing tested last spring. It's quick, and catching a problem early keeps you in the conversation.
Your Plate
Diabetes comes in at 2%. Over time, high blood sugar damages the small blood vessels that feed your brain and makes it harder for brain cells to use glucose, their main fuel. Start with one meal. Eating your salad and protein first and saving the rice, pasta or bread for last means a gentler rise in blood sugar and less of that slump an hour later. The food stays the same. Only the order changes.
Your Curiosity
Less education in early life accounts for 5%, and learning still counts long after school ends. Art, music and a second language all give your brain a great workout, especially when you aren't good at it yet. A crossword uses the word skills you already have, while a paddle sport has you tracking the ball, planning your shot and moving your feet in the same second. Thanks to neuroplasticity, every challenge forms new connections.
Your People
Social isolation, also at 5%, can weigh heavier over the holidays, and this season isn't easy for everyone. If your circle is small right now, invite a neighbor for coffee, sign up for a class or call an old friend. Every yes is good for your brain, because a good talk asks it to listen, remember, read a face and respond all at once, which helps build cognitive reserve. And if there's room at your table, pull up a chair for someone who could use the company.
I've Got Your Back
Knowing what helps is the easy part. Doing it when the holidays have you running on empty is the hard part. That's why I created the 5-Day Brain Fog Reset. Picture the second week of January with a clear head, steady energy and habits that finally stick. Enjoy the holidays knowing your plan is ready. The Early Bird price of $67 ends November 30.
Aging well isn't luck, it's a strategy. What's yours?
Frequently Asked Questions
Can you really lower your risk of Alzheimer's and dementia?
The research says yes. The 2024 Lancet Commission identified 14 modifiable risk factors and estimated that addressing them could prevent or delay up to 45% of dementia cases.
Is hearing loss linked to dementia?
The Lancet Commission ties 7% of dementia cases worldwide to hearing loss. When hearing is a strain, social time gets exhausting and staying home becomes easier. A hearing test takes little time and finding a problem early keeps you connected.
How does blood sugar affect brain health?
Over time, high blood sugar damages the small blood vessels that feed the brain and makes it harder for brain cells to use glucose for fuel. Changing the order you eat your food, with salad and protein before the starches, helps keep blood sugar steadier after a meal.
Does staying social protect your brain?
Social isolation accounts for 5% of dementia cases in the Lancet Commission report. Every conversation is a full workout for the brain, and regular time with friends and neighbors helps build cognitive reserve.
Your Next Step
If you want a plan built around your brain and your life, book a free Brain Health Strategy Session with me.
Not sure where to start? Take my 2-minute quiz, Is Your Brain Ready for Your Next Chapter?
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Christine Despres, RN, NBC-HWC, CDP
Brain & Metabolic Health Coach | The Wellness Navigator
