Dementia is a priority for Dr. Nathaniel Chin – not only because he is medical director of the Wisconsin Registry for Alzheimer’s Prevention, 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,” which features research news and care tips.
Chin takes steps in his daily routine to reduce his own 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 practices 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’s department of medicine, told the Post. “Intermittent fasting did not cause weight loss, but was able to control weight gain, while maintaining blood sugar, cholesterol and blood pressure at appropriate levels.”
He added: “I think it improves my metabolic health, which in turn increases my risk of developing future dementia. »
A new study predicts that 42% of Americans will experience cognitive difficulties after age 55.
Alzheimer’s disease is the most common form of dementia, which results in a progressive loss of memory, communication and problem-solving skills.
There is no cure, but you can reduce your risk through your lifestyle choices. Start with your diet.
Highly processed foods high in 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 make his morning coffee with a teaspoon of turmeric and cinnamon instead of traditional sweeteners.
“Because of my fast, I don’t add calories to my coffee and I honestly love the taste of black coffee,” Chin explained.
“Turmeric has been shown to have anti-inflammatory properties,” he continued. “I believe that most chronic diseases are inflammatory diseases. Cinnamon can be helpful in stabilizing blood sugar, and my goal is to keep it low and stable throughout the morning.
For its part, there is evidence that intermittent fasting protects the brain from Alzheimer’s disease and other neurodegenerative diseases.
A 2023 study from UC San Diego found that limiting mice to a six-hour daily feeding window corrected disruptions in their body clocks, improved their memory and decreased the buildup of amyloid proteins in their brains, a characteristic of Alzheimer’s disease.
Other research showed 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 healthcare providers.
“For others, in general, it’s safe to start fasting for 12 hours,” Chin said. “Avoiding eating two to three hours before bed is a good idea for all of us and does not require a conversation with a doctor. If we delay breakfast by an hour, we’ve probably already reached 12 o’clock.
How to reduce your risk of dementia
Here are Chin’s recommendations for reducing your chances of developing dementia.
- Get at least seven hours of restful sleep per night.
- Exercise almost every day of the week.
- Keep your brain stimulated every day.
- Try to avoid unhealthy foods.
- Spend time with the people you care about.
- If you can, don’t drink or smoke.
- Optimize your blood pressure, blood sugar, cholesterol, weight, mental health, vision and hearing.
