Dylan Wint, MD is the director of Cleveland Clinic Lou Ruvo Center for Brain Health, home of the WAM Prevention Center. His clinical interests revolve around optimizing the diagnosis and management of neurodegenerative conditions. Dr. Wint explains what “never too early, never too late” means to him as a practitioner and shared tips for protecting your brain at every age.
Read the Q&A with Dr. Wint below.
WAM: It’s World Alzheimer’s Month, and this year’s theme is “Never too early, never too late.” What does that mean to you as someone providing care to people concerned about developing Alzheimer’s or dementia?
Dr. Wint: “Never too early”—take proactive steps to understand and address risk factors for Alzheimer’s disease before symptoms appear. Lifestyle choices can contribute to brain health and potentially reduce the risk of cognitive decline. Adopting these practices from a young age can lower the risk of developing Alzheimer’s in later life.
“Never too late” –appropriate care and support to individuals who are already living with Alzheimer’s and other forms of dementia, regardless of the stage of the disease. We must ensure equitable and inclusive access to medical care, support, and interventions to improve theirs and their caregivers’ quality of life
WAM: What advice would you give to a woman in her thirties or forties who is interested in making lifestyle changes to mitigate her risk profile for developing dementia? A woman in her fifties?
Dr. Wint:
Thirties and Forties:
Physical: Regular physical activity, particularly aerobic exercises, Aim for at least 150 minutes of moderate-intensity exercise per week.
Diet: diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate foods high in antioxidants and omega-3 fatty acids.
Cognitive: varied activities that challenge your mind in different and new ways, such as puzzles, reading, learning a new skill, or taking up a hobby.
Social: engage in regular social activities that stimulate your brain and emotional well-being.
Stress management: learn and practice stress-reduction techniques like meditation, deep breathing, or mindfulness.
Sleep and rest: Prioritize sleep hygiene to ensure you get 7-9 hours of quality sleep each night.
Alcohol and Smoking: limit alcohol intake to an average of 1 drink per day at most. Don’t smoke anything, anywhere, ever.
Fifties:
Continue healthy habits: maintain the lifestyle you adopted, hopefully, in your thirties and forties.
Medical care: regular health checkups to monitor your health and address any risk factors for illness. If you have chronic health conditions like diabetes, hypertension, or high cholesterol, work with your provider to achieve optimal management.
Brain-boosting: complex activities like learning a new language, playing a musical instrument, or taking up advanced cognitive games.
Curiosity: explore new interests and learning opportunities.
For more brain healthy tips to support aging, read this article
WAM: Would that advice change depending on whether or not she has been found to have the APOE4 gene and if so, why or why not?
Dr. Wint: No. While we know having multiple ApoE4 genes increases the risk for Alzheimer’s disease, we still do not know exactly how. For this reason, there are no ApoE4-specific prevention measures. We recommend the same healthy lifestyle choices for everyone regardless of whether they carry this gene, including staying physically active, eating healthy, controlling medical risks, getting quality sleep, practicing mental fitness and having social interactions.
WAM: Do risk reduction strategies still have efficacy if they are adopted later in life?
Dr. Wint: Yes. These strategies can be effective at any time but the earlier you start, the better. Maintaining your physical health is one of the most important factors of successful aging. A healthy lifestyle can delay or prevent other health conditions that can increase your risk of developing dementia, including high blood pressure, diabetes and congestive heart failure
WAM: How can risk reduction help someone after an Alzheimer’s disease diagnosis
Dr. Wint: At that point we would not call it risk reduction. However, good physical, emotional, and spiritual health improve outcomes in individuals with Alzheimer’s disease. Furthermore, healthy lifestyles are associated with higher quality of life