Lifestyle Effects on Memory & Cognition

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Sleep problems linked to age-related cognitive problems

A very large Canadian study found that older adults with chronic insomnia performed significantly worse on cognitive tests.
A small study links older adults' increasing difficulties with consolidating memories to poorer synchronization of brainwaves during sleep.
A fruitful study shows that oxidative stress drives sleep, and that this is regulated by a specific molecule that monitors the degree of oxidative stress.

Chronic insomnia linked to memory problems

More studies linking poor sleep to Alzheimer's risk

Adults whose sleep quality declined in their 40s and 50s had more amyloid-beta in their brains later in life, while those reporting poorer sleep in their 50s and 60s had more tau tangles.
Greater tau protein was associated with less synchronized brainwaves during sleep.
Both amyloid-beta and tau levels increase dramatically after a single night of sleep deprivation, suggesting good sleep helps remove these proteins.
A large study found that older adults who consistently slept more than nine hours every night had twice the risk of developing dementia and Alzheimer’s disease within the next 10 years.
A large Japanese study found that those with sleep durations of less than 5 hours or more than 10 hours were more likely to develop dementia. However, those with short sleep could mitigate the effect with high physical activity.
A largish 12-year study found that poorer REM sleep was associated with an increased dementia risk.
Sleep apnea has been linked to higher levels of tau in the entorhinal cortex, poorer attention and memory, and slower processing speed.
Those with the APOE4 gene may be particularly vulnerable to the ill effects of sleep apnea.

Disrupted sleep in one's 50s, 60s raises Alzheimer's risk

Smoking, hypertension, diabetes & obesity each linked to poor brain health

A large study has found that smoking, high blood pressure, diabetes, and obesity are each linked to more brain atrophy, and damage to white matter.
The more of these you have, the greater the shrinkage and damage.

Brain scans of 9,772 people aged 44 to 79, who were enrolled in the UK Biobank study, have revealed that smoking, high blood pressure, high pulse pressure, diabetes, and high BMI — but not high cholesterol — were all linked to greater brain shrinkage, less

Air pollution substantially reduces cognitive ability in older adults

A very large study shows that greater exposure to air pollution was linked to poorer cognitive performance in older adults, especially men and the less educated.

A large Chinese study involving 20,000 people has found that the longer people were exposed to air pollution, the worse their cognitive performance in verbal and math tests. The effect of air pollution on verbal tests became more pronounced with age, especially for men and the less educated.

Even short periods of exercise help you learn and remember

A small study of young adults found that 10 minutes of light exercise improved memory for details and increased relevant brain activity.
Another study found that 15 minutes of more intense exercise after learning a new motor skill resulted in better skill performance a day later.

Ten minutes of light exercise boosts memory

Sleep apnea linked to problems recalling specific autobiographical details

The connection between sleep apnea and depression may lie in a problem with autobiographical memory.

Obstructive sleep apnea (OSA) occurs when a person's breathing is interrupted during sleep.

People with OSA are known to suffer memory problems and also have higher rates of depression.

Poor sleep drives Alzheimer’s progression

Getting a good night’s sleep is given greater importance with the discovery that sleep deprivation appears to rapidly increase the spread of tau tangles.

Poor sleep has been associated with the development of Alzheimer's disease, and this has been thought to be in part because the protein amyloid beta increases with sleep deprivation. A new study explains more.

Poor sleep in older adults may increase Alzheimer’s risk

Older people who spend less time in slow-wave sleep (deep sleep) have higher levels of the Alzheimer’s brain protein tau.

Poor sleep has been associated with Alzheimer's disease risk, but a new study suggests a specific aspect of sleep is important.

Lifestyle changes can prevent cognitive decline even in genetically at-risk individuals

A large study indicates that lifestyle changes, together with advice and support for managing vascular health, can help prevent cognitive decline even in carriers of the Alzheimer's gene.

A Finnish study involving over 1000 older adults suggests that a counselling program can prevent cognitive decline even among those with the Alzheimer’s gene.

Muscular strength linked to brain health & cognitive function

A study of nearly half a million people has revealed that muscular strength is associated with brain health and cognitive performance, including among schizophrenics.

A British study using data from 475,397 participants has shown that, on average, stronger people performed better across every test of brain functioning used.