Health and Me

Aarushi Bhadury

Children's Health Has Declined Significantly In The Past Decade - What Caused This And Can It Improve?

We often hear the older generation claim that youngsters these days, compared to the previous generation, are much weaker. Claims like ‘teenagers from the older generations were much healthier and physically capable’ can be seen on social media, however, does this hold any truth? Have the recent generations grown unhealthier or more fragile? There are two sides to every coin, and this question is the same. A new study by researchers at the Perelman School of Medicine and Children’s Hospital of Philadelphia (CHOP) has found that children's health in the United States is getting worse. 

On the flip side of this coin, we see how and why has the health of children declined in the recent past, is it because kids have grown lazier or does the declining health allude to other factors? 

<h2>How <span rel="noindex">Has Health Declined In Children</span>? </h2>

This decline is seen in several key areas: kids are facing more long-term illnesses, higher rates of both physical and mental health problems, and sadly, even increased death rates compared to children in other wealthy countries. The study also highlights that these are broad, systemic issues, meaning we need new ways to think about supporting and prioritizing children's health. These important findings were published in a medical journal called JAMA. 

<h2>How Do We Know Health Among Children Has Declined? </h2>

Christopher B. Forrest, one of the main authors of the study, said that no single piece of information in their research was shocking on its own. Instead, they gathered a huge amount of data over several years, involving millions of children. All this data consistently pointed to the same worrying trend: an overall decline in the health of children and young people. 

To conduct this study, the researchers used information from five national surveys, government records on deaths, and a large database of children's medical records. They looked at how children's health changed from 2007 to 2023. They examined over 170 different health indicators, including long-term physical, developmental, and mental health conditions, death rates, obesity, difficulties with daily activities, and various physical and emotional symptoms. 

The study revealed some concerning statistics, from 2007 to 2022, the death rate for babies younger than 1 year old was about 1.78 times higher in the U.S. compared to 18 other rich countries. In children between the age of 1 and 19, the death rate was about 1.80 times higher. The biggest differences for babies were due to being born too early and sudden unexpected infant deaths. For older children, the largest gaps were linked to gun violence and car accidents. 

Additionally, from 2011 to 2023, the number of children aged 3 to 17 with a long-term health condition also increased. In one group of 10 children's hospitals, it went from about 40% to 46%. For the general population, it rose from about 26% to 31%. 

Interestingly, during the study period, researchers also saw increases in rates of obesity, girls starting puberty earlier, trouble sleeping, limits on daily activities, various physical symptoms, feelings of sadness, and loneliness. 

<h2>What Does A High Mortality Rate Among Children Signify? </h2>

The researchers emphasize that healthy children are the foundation for a healthy country, as healthy kids are more likely to become healthy adults. They note that recent scientific reviews suggest the U.S. is facing a serious crisis with children's health getting poorer. This has sparked a lot of interest in understanding the main causes of these problems. 

UNICEF notes that we have made significant progress in reducing child mortality rates, which has fallen by 52 per cent. With the help of lifesaving intervention, more and more children are being granted the gift of healthy living, however, the fight hasn’t ended yet. The 2024 United Nations Inter-agency Group for Child Mortality Estimation report that children are still dying from preventable causes. An estimated 4.8 million children died in 2023 before reaching the age of five, this includes children who died within the first 28 days of their life and 2.5 million children within the age of 1-59 months. Beyond this, we saw the death of 2.1 million children, adolescents as well as youngsters aged 5-24. Here are some things that these numbers show 

High child mortality directly reflects unfair access to healthcare, nutrition, and protection, especially in vulnerable areas. Deaths result from these critical inequalities. 

Many child deaths are avoidable, highlighting failures in public health, vaccine access, clean water, and basic medical care. These are not inevitable tragedies. 

High rates show weak national commitments, insufficient health investments, and fragile systems. Sustained success needs strong national effort and robust health data. 

Child mortality reveals deep inequality. Children from poorer families, rural areas, or less educated mothers face higher death risks, especially in certain regions. 

Living in unstable or war-torn regions drastically raises a child's death risk. These areas bear a disproportionate burden, showing violence's devastating toll.

Nearly half of all under-five deaths are newborns, emphasizing their extreme fragility. This demands more targeted interventions and investment during early life. 

Persistent high mortality signals that global child survival gains are threatened. Crises, economic instability, and weak health systems could reverse hard-won progress. 

High child mortality demands immediate action, strong political will, and financial commitment. Every child deserves an equal chance at survival, which must be ensured. 

<h2>Building a Better Future for Our Kids </h2>

While the authors strongly believe we need to identify and address the direct causes of these problems, they also strongly argue for broader solutions. This means we should focus on making a better "home environment" for children. This involves building stronger connections between people, improving the places where kids live, and creating community systems that truly help them. 

We need to spend money on excellent early education for young children, better support for families, safer neighborhoods, and healthcare that understands and respects different cultures. 

Kids are naturally strong and can bounce back. If we make their surroundings better and fix the problems found in this study, we can build a solid base for a healthier future for all young people in our country. 

Health Conditions A-Z

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worrying declining health of children

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Managing Excessive Daytime Sleepiness – Tips To Try

We often hear the older generation claim that youngsters these days, compared to the previous generation, are much weaker. Claims like ‘teenagers from the older generations were much healthier and physically capable’ can be seen on social media, however, does this hold any truth? Have the recent generations grown unhealthier or more fragile? There are two sides to every coin, and this question is the same. A new study by researchers at the Perelman School of Medicine and Children’s Hospital of Philadelphia (CHOP) has found that children's health in the United States is getting worse. On the flip side of this coin, we see how and why has the health of children declined in the recent past, is it because kids have grown lazier or does the declining health allude to other factors? How Has Health Declined In Children? This decline is seen in several key areas: kids are facing more long-term illnesses, higher rates of both physical and mental health problems, and sadly, even increased death rates compared to children in other wealthy countries. The study also highlights that these are broad, systemic issues, meaning we need new ways to think about supporting and prioritizing children's health. These important findings were published in a medical journal called JAMA. How Do We Know Health Among Children Has Declined? Christopher B. Forrest, one of the main authors of the study, said that no single piece of information in their research was shocking on its own. Instead, they gathered a huge amount of data over several years, involving millions of children. All this data consistently pointed to the same worrying trend: an overall decline in the health of children and young people. To conduct this study, the researchers used information from five national surveys, government records on deaths, and a large database of children's medical records. They looked at how children's health changed from 2007 to 2023. They examined over 170 different health indicators, including long-term physical, developmental, and mental health conditions, death rates, obesity, difficulties with daily activities, and various physical and emotional symptoms. Worrying Numbers The study revealed some concerning statistics, from 2007 to 2022, the death rate for babies younger than 1 year old was about 1.78 times higher in the U.S. compared to 18 other rich countries. In children between the age of 1 and 19, the death rate was about 1.80 times higher. The biggest differences for babies were due to being born too early and sudden unexpected infant deaths. For older children, the largest gaps were linked to gun violence and car accidents. Additionally, from 2011 to 2023, the number of children aged 3 to 17 with a long-term health condition also increased. In one group of 10 children's hospitals, it went from about 40% to 46%. For the general population, it rose from about 26% to 31%. Interestingly, during the study period, researchers also saw increases in rates of obesity, girls starting puberty earlier, trouble sleeping, limits on daily activities, various physical symptoms, feelings of sadness, and loneliness. What Does A High Mortality Rate Among Children Signify? The researchers emphasize that healthy children are the foundation for a healthy country, as healthy kids are more likely to become healthy adults. They note that recent scientific reviews suggest the U.S. is facing a serious crisis with children's health getting poorer. This has sparked a lot of interest in understanding the main causes of these problems. UNICEF notes that we have made significant progress in reducing child mortality rates, which has fallen by 52 per cent. With the help of lifesaving intervention, more and more children are being granted the gift of healthy living, however, the fight hasn’t ended yet. The 2024 United Nations Inter-agency Group for Child Mortality Estimation report that children are still dying from preventable causes. An estimated 4.8 million children died in 2023 before reaching the age of five, this includes children who died within the first 28 days of their life and 2.5 million children within the age of 1-59 months. Beyond this, we saw the death of 2.1 million children, adolescents as well as youngsters aged 5-24. Here are some things that these numbers show Unequal Access High child mortality directly reflects unfair access to healthcare, nutrition, and protection, especially in vulnerable areas. Deaths result from these critical inequalities. Preventable Deaths Many child deaths are avoidable, highlighting failures in public health, vaccine access, clean water, and basic medical care. These are not inevitable tragedies. Weak Health Systems High rates show weak national commitments, insufficient health investments, and fragile systems. Sustained success needs strong national effort and robust health data. Socio-economic Gaps Child mortality reveals deep inequality. Children from poorer families, rural areas, or less educated mothers face higher death risks, especially in certain regions. Crises & Conflict Impact Living in unstable or war-torn regions drastically raises a child's death risk. These areas bear a disproportionate burden, showing violence's devastating toll. Newborn Vulnerability Nearly half of all under-five deaths are newborns, emphasizing their extreme fragility. This demands more targeted interventions and investment during early life. Progress at Risk Persistent high mortality signals that global child survival gains are threatened. Crises, economic instability, and weak health systems could reverse hard-won progress. Urgent Action Needed High child mortality demands immediate action, strong political will, and financial commitment. Every child deserves an equal chance at survival, which must be ensured. Building a Better Future for Our Kids While the authors strongly believe we need to identify and address the direct causes of these problems, they also strongly argue for broader solutions. This means we should focus on making a better "home environment" for children. This involves building stronger connections between people, improving the places where kids live, and creating community systems that truly help them. We need to spend money on excellent early education for young children, better support for families, safer neighborhoods, and healthcare that understands and respects different cultures. Kids are naturally strong and can bounce back. If we make their surroundings better and fix the problems found in this study, we can build a solid base for a healthier future for all young people in our country.  

children's health has declined significantly in the past decade - what caused this and can it improve?

Supriya Ramesh

Credits: Canva

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A tiny sore in your mouth might not seem like a big deal until it starts to sting every time you eat, drink, or even breathe. <span>Mouth ulcers</span> are more common than we give them credit for. Usually, they’re nothing to worry about. But if they’re showing up a bit too often or staying longer than usual, it’s time to pay attention.

Here’s a look at when to shrug it off, when to switch to soup, and when to book that appointment with your dentist or GP.

Ulcers Happen But Not All Should Be Ignored

Normally, ulcers usually clear up within two weeks and are often linked to being run down or low on certain vitamins. But if that ulcer refuses to budge after three weeks, it’s not something to ignore. <span>Cancer Research UK</span> recommends seeing a doctor or dentist if an ulcer or a red or white patch is still hanging around after three weeks. It could be harmless, but it could also be your body waving a little red flag.

Most mouth ulcers don’t need a lot to treat. The NHS says they’ll usually heal with time and a little TLC. That said, you can speed things up by not doing things that make them worse.

Skip the spicy curries, salty snacks, acidic foods, and crunchy culprits like toast or crisps. Basically, if it hurts to eat it, you shouldn’t be eating it. Hot and acidic drinks like fruit juice are also a no-go. As for toothpaste, check the label, avoid ones with sodium lauryl sulphate, a foaming agent that can irritate ulcers.

Instead, go soft and soothing. Stick to cool drinks, go for gentle foods, and switch to a soft-bristled toothbrush that won’t scratch or poke at sensitive areas. Regular dental check-ups and a balanced diet also go a long way in keeping your mouth happy.

Most of the time, ulcers are just that: temporary sores. But if you’re dealing with one that refuses to heal, is especially large or painful, or comes with other symptoms like swelling, difficulty eating, or a lump in the neck, don’t play the waiting game. It might be something more serious, like an infection or in rare cases, something that requires more thorough investigation.

If you’ve had your fair share of ulcers and want to avoid the next round, the answer lies in prevention. Aside from dodging the usual food triggers, it helps to manage stress, get enough sleep, and eat a diet rich in iron, folate, and B vitamins. Also, drink plenty of water and make sure your mouth stays clean.

Regular dental visits help your dentist spot the early signs of anything unusual and give you personalised tips on how to avoid recurring ulcers.

Mouth ulcers are rarely serious. Still, it’s better to be safe than sorry. If your ulcer overstays, refuses to heal, or comes with other odd symptoms, get it checked. And while you wait it out, treat your mouth gently. Avoid fiery foods, switch to a soothing routine, and try not to poke at it with your tongue.

mouth ulcers

oral health

persistent ulcers

ulcer symptoms

cancer research uk

nhs advice

ulcer treatment

dental check

soft foods

avoid spicy food

A tiny sore in your mouth might not seem like a big deal until it starts to sting every time you eat, drink, or even breathe. Mouth ulcers are more common than we give them credit for. Usually, they’re nothing to worry about. But if they’re showing up a bit too often or staying longer than usual, it’s time to pay attention.Here’s a look at when to shrug it off, when to switch to soup, and when to book that appointment with your dentist or GP.Ulcers Happen But Not All Should Be IgnoredNormally, ulcers usually clear up within two weeks and are often linked to being run down or low on certain vitamins. But if that ulcer refuses to budge after three weeks, it’s not something to ignore. Cancer Research UK recommends seeing a doctor or dentist if an ulcer or a red or white patch is still hanging around after three weeks. It could be harmless, but it could also be your body waving a little red flag.DIY HealingMost mouth ulcers don’t need a lot to treat. The NHS says they’ll usually heal with time and a little TLC. That said, you can speed things up by not doing things that make them worse.Skip the spicy curries, salty snacks, acidic foods, and crunchy culprits like toast or crisps. Basically, if it hurts to eat it, you shouldn’t be eating it. Hot and acidic drinks like fruit juice are also a no-go. As for toothpaste, check the label, avoid ones with sodium lauryl sulphate, a foaming agent that can irritate ulcers.Instead, go soft and soothing. Stick to cool drinks, go for gentle foods, and switch to a soft-bristled toothbrush that won’t scratch or poke at sensitive areas. Regular dental check-ups and a balanced diet also go a long way in keeping your mouth happy.Not All Ulcers Are Created EqualMost of the time, ulcers are just that: temporary sores. But if you’re dealing with one that refuses to heal, is especially large or painful, or comes with other symptoms like swelling, difficulty eating, or a lump in the neck, don’t play the waiting game. It might be something more serious, like an infection or in rare cases, something that requires more thorough investigation.PreventionIf you’ve had your fair share of ulcers and want to avoid the next round, the answer lies in prevention. Aside from dodging the usual food triggers, it helps to manage stress, get enough sleep, and eat a diet rich in iron, folate, and B vitamins. Also, drink plenty of water and make sure your mouth stays clean.Regular dental visits help your dentist spot the early signs of anything unusual and give you personalised tips on how to avoid recurring ulcers.Don’t Panic, But Don’t IgnoreMouth ulcers are rarely serious. Still, it’s better to be safe than sorry. If your ulcer overstays, refuses to heal, or comes with other odd symptoms, get it checked. And while you wait it out, treat your mouth gently. Avoid fiery foods, switch to a soothing routine, and try not to poke at it with your tongue.

mouth ulcers are common, but run to your doctor or dentist if you notice these signs

When Your Phone Ping Feels Like a Threat: The Science Behind Cortisol Spikes, Sleep Disruption and Notification Anxiety

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If you’ve ever felt your heart rate spike just because your phone buzzed during dinner, you’re not alone. In our hyper-connected lives, <span>notifications</span> can set off a full-blown biological alarm. But what’s happening inside you isn’t just “in your head”; it’s ancient biology meeting modern tech, and the result is often <span>anxiety</span>, chronic <span>stress</span> and, eventually, <span>burnout</span>.

Here’s why you panic every time that screen lights up and how to stop spiralling into stress over a simple message.

Your brain may be rational, but your hormones have other ideas. According to reports, the moment a message lands, especially one that feels urgent or work-related, your body launches into ‘<span>fight or flight</span>’ mode.

<span>Cortisol</span>, the stress hormone, floods your system and primes you to react. And if the ping is from your boss or an emotionally charged source, the cortisol surge can be even more intense.

To make things worse, <span>adrenaline</span> often tags along. This amps up alertness, raises your heart rate and makes it nearly impossible to relax. Your brain is preparing you to flee from danger even if the only threat is an email with the subject line “quick update”.

Just to complicate things, dopamine, the pleasure chemical, also plays a part. Every time you check your phone and respond, your brain rewards you with a little shot of satisfaction. That’s why it’s so easy to get hooked and why you keep checking even though it stresses you out. 

When <span>Oxytocin</span> Gets Triggered

Normally, messages from loved ones trigger oxytocin, the hormone that helps us bond and feel safe. But when the messages are draining, demanding or tied to work, that warm fuzzy feeling gets pushed out by stress chemicals. Over time, this can disrupt your ability to be present and genuinely connect with others, leading to burnout. 

And if you’re checking those pings before bed, you should stop. Reports warn that notifications late at night reduce the production of melatonin, the hormone responsible for quality sleep. Without it, you may struggle to nod off, stay asleep or feel rested, fuelling a cycle of fatigue, brain fog and even more stress.

If this sounds like an exhausting loop, it is. Consistent cortisol spikes and dopamine hits can wreak havoc on your health. Think weight gain, insomnia, poor focus and a fried nervous system. In fact, studies show that 76 per cent of millennials and 40 per cent of baby boomers admit to feeling anxious the moment their phone lights up.

Here are a few tricks to help you break the cycle.

Draw a digital line in the sand. Turn off alerts after a set time or batch-check messages every few hours instead of reacting instantly. Use your phone’s ‘Do Not Disturb’ mode to protect time for real life. 

Not every ping is essential. Reports suggest turning off non-urgent app and group chat notifications. Fewer pings mean fewer cortisol spikes and less temptation to fall down the notification rabbit hole.

Texts are easy to misread, and fast replies aren’t always the best ones. If possible, have real conversations with friends, colleagues or family. Face-to-face talks promote oxytocin, reduce stress and avoid unnecessary misunderstandings.

Next time your phone buzzes, don’t jump. Take five deep breaths. Count to five. Ask yourself if the message needs an immediate reply. This tiny pause rewires your stress response and reins in that hormone cascade.

When work bleeds into personal time, stress seeps in. It is recommended to have a chat with your manager or team about boundaries. Set a window for work-related conversations and stick to it. Your wellbeing shouldn’t be a casualty of always being “available”.

cortisol

adrenaline

dopamine

oxytocin

melatonin

burnout

stress

anxiety

notifications

fight or flight

If you’ve ever felt your heart rate spike just because your phone buzzed during dinner, you’re not alone. In our hyper-connected lives, notifications can set off a full-blown biological alarm. But what’s happening inside you isn’t just “in your head”; it’s ancient biology meeting modern tech, and the result is often anxiety, chronic stress and, eventually, burnout.Here’s why you panic every time that screen lights up and how to stop spiralling into stress over a simple message.Your brain may be rational, but your hormones have other ideas. According to reports, the moment a message lands, especially one that feels urgent or work-related, your body launches into ‘fight or flight’ mode.Cortisol, the stress hormone, floods your system and primes you to react. And if the ping is from your boss or an emotionally charged source, the cortisol surge can be even more intense.To make things worse, adrenaline often tags along. This amps up alertness, raises your heart rate and makes it nearly impossible to relax. Your brain is preparing you to flee from danger even if the only threat is an email with the subject line “quick update”.The Dopamine TrapJust to complicate things, dopamine, the pleasure chemical, also plays a part. Every time you check your phone and respond, your brain rewards you with a little shot of satisfaction. That’s why it’s so easy to get hooked and why you keep checking even though it stresses you out. When Oxytocin Gets TriggeredNormally, messages from loved ones trigger oxytocin, the hormone that helps us bond and feel safe. But when the messages are draining, demanding or tied to work, that warm fuzzy feeling gets pushed out by stress chemicals. Over time, this can disrupt your ability to be present and genuinely connect with others, leading to burnout. Melatonin MeltdownAnd if you’re checking those pings before bed, you should stop. Reports warn that notifications late at night reduce the production of melatonin, the hormone responsible for quality sleep. Without it, you may struggle to nod off, stay asleep or feel rested, fuelling a cycle of fatigue, brain fog and even more stress.The Long-Term FalloutIf this sounds like an exhausting loop, it is. Consistent cortisol spikes and dopamine hits can wreak havoc on your health. Think weight gain, insomnia, poor focus and a fried nervous system. In fact, studies show that 76 per cent of millennials and 40 per cent of baby boomers admit to feeling anxious the moment their phone lights up.Here are a few tricks to help you break the cycle.1. Set Notification BoundariesDraw a digital line in the sand. Turn off alerts after a set time or batch-check messages every few hours instead of reacting instantly. Use your phone’s ‘Do Not Disturb’ mode to protect time for real life. 2. Mute the NoiseNot every ping is essential. Reports suggest turning off non-urgent app and group chat notifications. Fewer pings mean fewer cortisol spikes and less temptation to fall down the notification rabbit hole.3. Prioritise In-Person ConversationsTexts are easy to misread, and fast replies aren’t always the best ones. If possible, have real conversations with friends, colleagues or family. Face-to-face talks promote oxytocin, reduce stress and avoid unnecessary misunderstandings.4. Train Yourself to PauseNext time your phone buzzes, don’t jump. Take five deep breaths. Count to five. Ask yourself if the message needs an immediate reply. This tiny pause rewires your stress response and reins in that hormone cascade.5. Keep Work Messages in Their LaneWhen work bleeds into personal time, stress seeps in. It is recommended to have a chat with your manager or team about boundaries. Set a window for work-related conversations and stick to it. Your wellbeing shouldn’t be a casualty of always being “available”.

when your phone ping feels like a threat: the science behind cortisol spikes, sleep disruption and notification anxiety

New Alzheimer’s Treatment Reaches Target – Study Finds Insulin Delivered This Way Could Help

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The interesting thing about people is how unique everyone’s perspectives are. Everyone has their way of thinking, their own way of doing things as well as their own unique memories. These aspects make us human and set us apart from everyone. Can you imagine losing all of these because of a disease that robs you of your cognitive abilities? <span>Dementia</span> is not as uncommon as we think it is. Affecting millions, we are yet to find a cure for this disease. While researchers have identified risk factors, does changing them make any difference? 

A new study asked an important question: Can making specific changes to our daily lives actually improve or protect our thinking skills as we get older, especially for those who might be at risk of memory problems or dementia? 

This study involved over 2,100 older adults who faced a higher chance of their thinking skills declining. We compared two different groups over two years. One group followed a well-organized plan for healthy living. This plan included regular moderate to intense exercise, sticking to a special "MIND diet," doing activities that challenge the brain and encourage spending time with others, and regular checks on heart health. The other group got a less organized plan that they had to follow more on their own. 

This was a big study where neither the participants nor the initial assessors knew which group someone was in. It took place in 5 different medical centers across the U.S. from 2019 to 2023. We included 2,111 people between 60 and 79 years old who weren't very active and didn't eat the best diet. To make sure we studied people truly at risk, they also had to have at least two other risk factors, like a family history of memory issues, heart problems, or just being older. 

<ul><li>Structured Group, who received a detailed, ongoing plan for exercise, diet, brain-challenging activities, social time, and heart health checks. They had more guidance and were regularly checked on. </li><li></li><li>Self-Guided Group, who got general advice on the same healthy lifestyle areas but had less structure and fewer regular check-ins.</li></ul>

The main goal was to see how much a person's overall thinking ability changed each year over the two-year study. We used a combined score that looked at different brain skills like planning, remembering things, and how quickly their brain worked. 

Out of all the people who started, almost 90% finished the two-year assessment. Both groups showed some improvement in their thinking scores over time. However, the structured group's improvement was clearly bigger than the self-guided group's. 

Interestingly, the benefits of the structured program were helpful whether or not a person carried a specific gene (APOE 4) linked to Alzheimer's risk. But, the structured program seemed to help those who had lower thinking abilities at the beginning of the study even more. 

We also kept track of any problems or side effects. The structured group actually reported fewer serious and non-serious problems compared to the self-guided group. The most common health issue overall was getting COVID-19.

The results clearly showed that the organized group had a noticeably better improvement in their overall thinking abilities. Their brain scores went up more each year compared to the group that followed the less organized plan. This means that having a structured approach made a bigger positive difference for their brains. 

The findings suggest that if you're an older adult at risk of memory problems, a structured, more involved healthy lifestyle plan is more helpful for your thinking skills than trying to do it all on your own with less guidance. We still need more research to see how much these brain improvements affect daily life and if they last for many years. 

It's really important to find ways to slow down or prevent memory loss that can lead to dementia. Things we can do in our daily lives, like changing our habits, are promising because they are usually affordable, easy to access, and safe. They offer a good way to protect our brains without relying on medicines alone.

dementia

Lifestyle Habits to reduce dementia risk

how to  Reduce The Risk Of Dementia

risk of dementia

dementia risk

healthy lifestyle habits for demetia

The interesting thing about people is how unique everyone’s perspectives are. Everyone has their way of thinking, their own way of doing things as well as their own unique memories. These aspects make us human and set us apart from everyone. Can you imagine losing all of these because of a disease that robs you of your cognitive abilities? Dementia is not as uncommon as we think it is. Affecting millions, we are yet to find a cure for this disease. While researchers have identified risk factors, does changing them make any difference? A new study asked an important question: Can making specific changes to our daily lives actually improve or protect our thinking skills as we get older, especially for those who might be at risk of memory problems or dementia? Organized Efforts Work Better This study involved over 2,100 older adults who faced a higher chance of their thinking skills declining. We compared two different groups over two years. One group followed a well-organized plan for healthy living. This plan included regular moderate to intense exercise, sticking to a special "MIND diet," doing activities that challenge the brain and encourage spending time with others, and regular checks on heart health. The other group got a less organized plan that they had to follow more on their own. This was a big study where neither the participants nor the initial assessors knew which group someone was in. It took place in 5 different medical centers across the U.S. from 2019 to 2023. We included 2,111 people between 60 and 79 years old who weren't very active and didn't eat the best diet. To make sure we studied people truly at risk, they also had to have at least two other risk factors, like a family history of memory issues, heart problems, or just being older. Structured Group, who received a detailed, ongoing plan for exercise, diet, brain-challenging activities, social time, and heart health checks. They had more guidance and were regularly checked on. Self-Guided Group, who got general advice on the same healthy lifestyle areas but had less structure and fewer regular check-ins.The main goal was to see how much a person's overall thinking ability changed each year over the two-year study. We used a combined score that looked at different brain skills like planning, remembering things, and how quickly their brain worked. Results of the Study Out of all the people who started, almost 90% finished the two-year assessment. Both groups showed some improvement in their thinking scores over time. However, the structured group's improvement was clearly bigger than the self-guided group's. Interestingly, the benefits of the structured program were helpful whether or not a person carried a specific gene (APOE 4) linked to Alzheimer's risk. But, the structured program seemed to help those who had lower thinking abilities at the beginning of the study even more. We also kept track of any problems or side effects. The structured group actually reported fewer serious and non-serious problems compared to the self-guided group. The most common health issue overall was getting COVID-19.What This Means for You The results clearly showed that the organized group had a noticeably better improvement in their overall thinking abilities. Their brain scores went up more each year compared to the group that followed the less organized plan. This means that having a structured approach made a bigger positive difference for their brains. The findings suggest that if you're an older adult at risk of memory problems, a structured, more involved healthy lifestyle plan is more helpful for your thinking skills than trying to do it all on your own with less guidance. We still need more research to see how much these brain improvements affect daily life and if they last for many years. It's really important to find ways to slow down or prevent memory loss that can lead to dementia. Things we can do in our daily lives, like changing our habits, are promising because they are usually affordable, easy to access, and safe. They offer a good way to protect our brains without relying on medicines alone.

no time for brain decline - lifestyle habits that reduce the risk of dementia in older adults

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