Six healthy lifestyle habits linked to slower memory decline and lower dementia risk

On November 25, 2024By Littum

Memory naturally declines with age, affecting quality of life and work productivity. But not all memory loss signals dementia. Often, it’s a sign of aging forgetfulness—a condition more common in older adults that may stabilize or even improve. Understanding the factors behind memory decline and how to mitigate them is critical to maintaining cognitive health.

A ground-breaking study by researchers at Capital Medical University provides new insight. Published in British Medical JournalThe study identifies six key lifestyle habits that significantly slow memory decline and reduce the risk of dementia, even for people with a genetic predisposition.

The study was conducted over a decade from 2009 to 2019 and involved more than 29,000 participants aged 60 and older across China.

Visual abstract of the study. (CREDIT: BMJ)

Lifestyle habits that protect memory

Participants were grouped based on their adherence to six healthy habits:

Regular physical activity: At least 150 minutes of moderate or 75 minutes of vigorous exercise weekly.
Balanced diet: Daily consumption of at least seven of 12 recommended foods, including fruit, vegetables, fish, nuts and tea.
Moderate alcohol intake: Limited or no alcohol consumption.
Non-smoker: Either never smoked or quit smoking.
Cognitive engagement: Activities such as reading or playing cards at least twice a week.
Frequent social interaction: Meet with friends, family or local groups at least twice a week.

Participants’ lifestyles were categorized as favorable (four to six healthy habits), average (two to three) or unfavorable (zero to one).

Slower memory decline across all risk groups

Memory tests and genetic screenings revealed a compelling link between these habits and cognitive health. People in the favorable group showed a slower rate of memory decline over the ten years, regardless of whether they carried the APOEε4 gene – a major risk factor for Alzheimer’s disease.

This finding underscores the potential of lifestyle changes to combat genetic risks. “Even those with the APOEε4 gene benefited from healthier habits,” notes the study, offering hope to millions who carry this genetic marker.

Longitudinal change in memory among favorable, average, and unfavorable groups in the cognitively normal population. (top panel) estimated change in memory function over 10 years, by group. Dots represent individuals' estimated composite z-scores for breeding. (bottom panel) Average composite breeding z-scores for all groups. avlt=auditory verbal learning test. — Longitudinal change in memory among favorable, average, and unfavorable groups in the cognitively normal population. (top panel) estimated change in memory function over 10 years, by group. Dots represent individuals’ estimated composite z-scores for breeding. (bottom panel) Average composite breeding z-scores for all groups. avlt=auditory verbal learning test. (CREDIT: BMJ)

The role of diet and cognitive activity

While previous research has emphasized the importance of physical and mental exercise, this study highlights the crucial role of a balanced diet. Eating a variety of nutrient-dense foods had the greatest impact on memory retention.

Cognitive activities and social interaction also emerged as key factors, showing that mental stimulation and emotional well-being are essential for cognitive longevity.

Carol Brayne, a public health expert at University of Cambridgepraised the study for broadening the understanding of lifestyle influences on cognitive health, particularly as it was conducted outside Western high-income countries. She emphasized that “engaging in various health-related activities, even later in life, has a positive impact on cognitive function and memory.”

Longitudinal change in memory among favorable, average, and unfavorable groups in the aPOe ε4-stratified population. Dots in the left panel represent individuals' estimated composite breeding z-scores. avlt=auditory verbal learning test; aPOe=apolipoprotein e. — Longitudinal change in memory among favorable, average, and unfavorable groups in the aPOe ε4-stratified population. Dots in the left panel represent individuals’ estimated composite breeding z-scores. avlt=auditory verbal learning test; aPOe=apolipoprotein e. (CREDIT: BMJ)

However, the study’s reliance on self-reported data introduces potential inaccuracies. The participants may have already been predisposed to a healthier lifestyle, which could have influenced the results. Despite these limitations, the findings are consistent with a growing body of evidence that healthy lifestyles promote cognitive resilience.

Optimistic outlook for aging populations

The study offers an encouraging message: lifestyle changes can reverse or stabilize memory decline, reducing the risk of progression to dementia. According to the researchers, these findings provide an “optimistic perspective” for preserving memory and cognitive health.

Experts agree that it’s never too late to adopt healthier habits. Even small changes in physical activity, diet and social engagement can provide significant benefits. This comprehensive approach to brain health allows individuals to take proactive steps toward aging gracefully while maintaining cognitive function.