An expert has made a bold statement on dementia research and is encouraging people to do one thing. So-called Blue Zones explorer Dan Buettner has spent his career studying the six unique areas where residents are reportedly 10 times more likely to live to 100 than the average American citizen.
On TikTok (@danbuettner), he highlighted several typical Blue Zone lifestyle habits that could potentially reduce the risk of cognitive decline. “We spend almost $4billion a year searching for a cure for Alzheimer’s disease, a noble pursuit, but we spent almost nothing trying to prevent it,” the 64-year-old told his followers. “…And it’s preventable by eating a Blue Zone diet, which is to say a whole food, plant-based diet.
“Getting at least 20 minutes of physical activity a day, not smoking and doing simple things like having a hobby and doing puzzles, or learning a new language. So, instead of wasting billions, let’s focus on a Blue Zone approach and we’ll see you when you’re 100.”
Dementia is a term used to describe several conditions, including Alzheimer’s disease, that involve a continuous decline in brain function. The NHS estimates that over 944,000 people in the UK are living with dementia, including one in every 11 individuals aged over 65.
Right now, there is no cure for Alzheimer’s but there are treatments available to reduce its symptoms, which may include confusion, forgetfulness and speech problems, among others. Yet, recent studies indicate that up to 45% of dementia cases could potentially be averted through lifestyle adjustments.
This year, Oxford University pinpointed that pollutants, alcohol, and lack of rest could exacerbate dementia risk after scrutinising some 40,000 brain scans. Type 2 diabetes emerged as a particularly nefarious risk factor too, linked with possible deterioration in brain areas susceptible to damage.
More recent data from the University of South Australia also suggests excessive video gaming or TV watching may foster cognitive decline, whereas activities such as engaging in conversation, enjoying music, prayer, reading, and crafting supported brain vitality.
Dr Maddison Mellow, who worked on the project, recently explained: “We found that sedentary behaviours which promote mental stimulation or social engagement – such as reading or talking with friends – are beneficial for cognitive function, whereas others like watching TV or gaming have a negative effect. So, the type of activity is important.”
Aside from this, Buettner has asserted that many Blue Zone inhabitants often bask in family time and even drinking a small amount of alcohol each week. What’s referred to as the ‘80% trick’ or ‘Hara Hachi Bu’ has long been a practice of Okinawans in Japan’s Blue Zone as well.
This involves having just a small meal later in the day and stopping when you feel 80% full. Dr Deborah Lee, a GP at Dr Fox Pharmacy, previously told the Mirror: “Calorie restriction is believed to slow the ageing process. Eating less lowers the metabolic rate. With less metabolic processes underway, less oxidation is taking place.
“Oxidative stress probably underpins the development of many of the chronic diseases we see today – heart disease, cancer, type-2 diabetes and dementia… Nutritionists believe that when you look at your plate, if you eat mindfully, eating slowly and chewing every mouthful thoroughly, you can feel satisfied by eating only 80% of that is on your plate.
“The diet has many benefits. You don’t have to count calories, and no foods are absolutely forbidden. It can fit in with your work and social schedule. You are still eating large amounts of healthy foods and getting good nutrition.”