Experts reveal very simple steps you can take to avoid Alzheimer's

There are nearly seven million people currently diagnosed with Alzheimer's in the US, and while there is no cure, experts are searching for ways to prevent it.

DailyMail.com spoke with Alzheimer's experts who believe engaging cognitive functions by reading works of fiction could delay or prevent the disease. 

That is because stories about far off lands and mythical creatures require readers to remember what happened early on in the book to understand the ending.

'Fiction may elicit more intense emotions and imagery in addition to new facts and ideas from reading non-fiction books,' said Dr. Zaldy Tan, a professor of neurology and medicine at Cedars-Sinai Medical Center. 

'But more than the type of book, the key here is sustainability, Tan said, adding: 'I recommend people challenge their minds by reading something new to them.'

Different activities decrease your chances of developing dementia including reading, gardening, knitting, coloring, playing chess or other board games, and doing puzzles

Alzheimer's disease is the sixth leading cause of death in the US with 6.9 million people living with the disease which is expected to double by 2050

Neuroscientists have suggested that remaining physically active and engaging in other activities like knitting, playing chess and puzzles and gardening could also prevent cognitive decline.

'Leisure activities including reading have been associated with lower risk of developing dementia in older adults,' Tan told DailyMail.com. 

'It's unclear whether the actual act of reading—being exposed to new ideas, accumulating new knowledge, learning new facts—or simply doing leisurely activity is the key to reducing dementia risk. 

'However, we do know that whenever we learn something new, our brain cells sprout out and make new connections.'

Dementia and Alzheimer's starts developing 10 to 20 years before a person starts showing symptoms, which makes it important to think about your health throughout your entire life, rather than waiting until symptoms appear. 

Alzheimer's disease is the sixth leading cause of death in the US with 6.9 million people living with the disease which is expected to double by 2050, according to the Brown University Center for Alzheimer's Disease Research.

Currently, in the US, someone develops Alzheimer's every 60 seconds, but within less than 30 years, it will drop to every 33 seconds.

The reason the number is growing up is likely because there is a larger population of people living over the age of 60, which is when you have the greatest risk factor for developing dementia, Dr. Heather Snyder the vice president of the Alzheimer's Association medical and scientific relations told DailyMail.com.

Reading a book challenges the brain and the information you're processing which creates new neuron connections in the brain

'Science has made so many advances in heart disease, which is of course something we should celebrate, but this means the life expectancy is increasing,' said Snyder.

Reading is widely considered a mentally engaging hobby because of the requirement to memorize information and acts as a sort of mental workout for your brain - building neuron connections and delaying memory loss.

People who engage in reading for even just 15 to 30 minutes a day can delay or prevent Alzheimer's, a form of dementia, reducing the rate of decline by 32 percent.

In 2022, a team of researchers at the Beckman Institute for Advanced Science and Technology found there is a connection between leisure reading and building mental abilities.

The study assessed a group of seniors between 60 and 79 years old who read for 90 minutes a day, five days a week, for eight weeks versus a group that completed word puzzles on an iPad.

At the end of the study, those who were in the reading group showed significant improvements to their working and episodic memory. 

'Leisure reading, the kind that really sucks you in, is good for you, and it helps build the mental abilities on which reading depends,' said Elizabeth Stine-Morrow, the study's lead author.

Other activities like chess, gardening and knitting have also been associated with slowing the progression of Alzheimer's.

Snyder said there unfortunately aren't enough new studies on the topic of how leisure activities slow dementia, but a study conducted by Mayo Clinic in 2009 found that knitting can delay memory loss.

Engaging in an activity like knitting helps to stimulate numerous cognitive functions because it requires the person to pay close attention to the patterns, counting stitches and coordinating hand movement and requires concentration and memory recall.

The Mayo Clinic study showed that knitting is a mentally engaging task that challenges the brain and can slow down dementia by improving the person's attention span and problem-solving skills.

Likewise, frequently playing chess or another board game reduces the risk of dementia by nine percent, according to a 2023 study published by the Journal of the American Medical Association.

Researchers looked at 13 leisure activities and their influence on dementia risk — six were deemed to be 'intellectual,' and seven were considered 'social.' Mobile phone use and reading the paper were found to be statistically significant in reducing dementia risk 

'We don't know if there is a direct cause and effect by continuing to engage and stimulate the brain,' Snyder said.

'If we're engaging and keeping the brain stimulated through that continual learning, we're exercising brain' which works like any other muscle.

'When you read a book, you're learning new information and challenging your brain, challenging the information that you're processing' which creates new neuron connections, or links, in the brain, she added.

READ MORE: Getting your head around these sentences could ward off dementia, new study shows

Researchers used artificial intelligence to test how complicated sentences affect the brain's language centers - compared to simple ones.

As you get older, you lose some of the original links that kept your cognitive functions in place, but by reading or being involved in another mentally stimulating activity, you're effectively replacing the links you lost and strengthening the existing ones.

Tan said that while researchers still don't know if there is a difference between reading fiction and non-fiction books, 'the key here is sustainability. If a person likes reading, I would encourage them to read books that sustain their interest. 

'If they tend to gravitate towards suspenseful novels for example, they should next try reading a biography of a person they admire.'

The brain is like any other muscle Tan said, so just like with physical exercise where we have to train each muscle group individually, 'we should vary the things we read to achieve greater overall effects.' 

There is also a greater awareness of dementia now than in the past, meaning doctors are now 'having those important conversations with people who would have gone undiagnosed previously.'

Snyder is heading an ongoing trial by US Pointer to understand the benefits of engaging in activities to slow the cognitive decline associated with Alzheimer's.

The trial follows 2,000 participants aged 60 to 79 years old who have an increased risk of dementia to determine if varying degrees of activity has a positive impact on their cognitive health.

Snyder said the results of the study are expected to be released in 2025.

Her newest research follows a 2014 study in Finland that found a combination of physical exercise, a healthy diet, monitoring heart health risks and cognitive stimulation delayed dementia.

'It really seems to be that new learning and continuing to challenge yourself and engage your brain as best you can,' is the key to slowing down cognitive decline Snyder said.

She added that it's important to always continue to 'challenge your mind, be curious, and put great use to your brain.'

WHAT IS DEMENTIA?

Dementia is an umbrella term used to describe a range of neurological disorders

A GLOBAL CONCERN 

Dementia is an umbrella term used to describe a range of progressive neurological disorders (those affecting the brain) which impact memory, thinking and behaviour. 

There are many types of dementia, of which Alzheimer’s disease is the most common.

Some people may have a combination of different types of dementia.

Regardless of which type is diagnosed, each person will experience dementia in their own unique way.

Dementia is a global concern but it is most often seen in wealthier countries, where people are likely to live into very old age.

HOW MANY PEOPLE ARE AFFECTED?

The Alzheimer's Society reports there are more than 900,000 people living with dementia in the UK today. This is projected to rise to 1.6 million by 2040.

Alzheimer's disease is the most common type of dementia, affecting between 50 and 75 per cent of those diagnosed.

In the US, it's estimated there are 5.5 million Alzheimer's sufferers. A similar percentage rise is expected in the coming years.

As a person’s age increases, so does the risk of them developing dementia.

Rates of diagnosis are improving but many people with dementia are thought to still be undiagnosed.

IS THERE A CURE?

Currently there is no cure for dementia.

But new drugs can slow down its progression and the earlier it is spotted, the more effective treatments can be.

Source: Alzheimer’s Society