5 Conditions That May Raise the Risk for Cognitive Decline

As we age, our hair may turn gray and smile lines may set in. And our brains will shrink (really!). Blame it on cognitive aging. “Cognitive aging is a natural, gradual change that occurs as we age,” says Erika Hutz, D.O., a geriatric medicine physician with Endeavor Health. 

Little by little, you may occasionally find that you’re a bit more forgetful, have a harder time recalling names or process information more slowly. However, in some cases, that decline may accelerate and progress to conditions like mild cognitive impairment or full-blown dementia, especially if you’re living with certain health conditions. 

Before you press the panic button, here’s what you need to know about what’s normal, what’s not and the health conditions that can accelerate your risk of cognitive decline. 

High Blood Pressure

“High blood pressure can damage blood vessels in the brain, leading to vascular issues that increase dementia risk,” says Smita Patel, D.O., FAASM, a board-certified neurologist with Endeavor Health. This is particularly concerning, as high blood pressure (also called hypertension) is a major risk factor for cognitive impairment and Alzheimer’s disease. If uncontrolled, it can also raise the risk of stroke, another major contributor to cognitive impairment and decline.

Fortunately, diet and medication can help. Studies show that antihypertensive medications may reduce the risk of developing dementia by 7% to 11%.

Diabetes

According to the American Diabetes Association, people living with diabetes have higher rates of all-cause dementia, vascular dementia and Alzheimer’s disease.

“Elevated blood sugar can change the way the blood vessels function,” says Erin Davis, M.S., RDN, CDCES, a dietitian and diabetes care and education specialist. “This change can impair the blood supply to your brain—or cause vascular damage—which can negatively affect memory.” Additionally, high blood sugar levels can promote inflammation, which may damage brain cells and contribute to dementia. Excess insulin in the brain can also imbalance the brain’s chemicals, potentially leading to cognitive decline.

If you are living with diabetes, partner with your health care team. They can help you develop strategies to manage blood glucose, including diet, medication and lifestyle changes. 

Vitamin Deficiencies

“Vitamins are vital for the overall health of the nervous system, and that includes your brain,” says Hutz. B vitamins are especially important, as deficiencies in vitamin B12, thiamin or folic acid can contribute to cognitive decline. For instance, a lack of thiamin can lead to Wernicke-Korsakoff syndrome, which can severely impair memory, says Hutz. She urges anyone concerned about their memory or noticing cognitive changes to visit their physician to check their vitamin levels. 

Sleep Apnea

If you’ve ever been woken up by your partner complaining about your loud snoring or noticed that you’ve stopped breathing throughout the night, both could be signs of sleep apnea. Another sign is feeling very fatigued throughout the day despite sufficient sleep. The scary thing is that many people may not even realize they have this condition. 

Untreated sleep apnea can cause significant drops in oxygen levels, which are crucial for brain health, says Hutz. In fact, research has found that people with sleep apnea face a 26% higher risk of developing significant cognitive decline or dementia. If you or your partner suspects you may have sleep apnea, schedule an appointment with your doctor, who may recommend a sleep study test. 

Depression

“Depression may be both a risk factor for and a consequence of cognitive decline, affecting overall brain health,” says Patel. When depression is severe, it may also lead to a condition called pseudodementia, characterized by dementia-like symptoms including memory loss, difficulty concentrating and poor decision-making, says Hutz. 

One silver lining is that depression is treatable, and addressing it can help improve cognitive decline. In addition to medication, an eating plan that is low in sugar yet rich in brain-supporting nutrients, such as omega-3 fats, may help guard against depression. 

Strategies to Protect Your Brain

Even if you have one of the health conditions above, these strategies can protect your brain against cognitive decline. 

• Eat a nutrient-dense diet. Research indicates eating a balanced, nutrient-rich diet provides essential nutrients needed for overall health and cognitive function. Fill your plate with whole grains, fruits, vegetables and lean proteins, including fatty fish, eggs, nuts, seeds and dairy.
• Eat the rainbow. “Berries, red cabbage, pomegranates and eggplants are high in anthocyanins, plant compounds that help improve vascular function, lower blood sugar, reduce inflammation and lower blood pressure,” says Davis. She also recommends consuming plenty of green leafy vegetables, which can help slow the cognitive decline that often occurs with age. Load your plate with our Red Cabbage & Pomegranate Salad, Spinach Salad with Quinoa, Chicken & Fresh Berries or sip a Blueberry & Spinach Smoothie!
• Get moving. There are countless benefits to lacing up your sneakers and hitting the pavement. But did you know that exercise can also support brain health? Regular physical activity helps create new nerve cells, improves blood flow to the brain and strengthens connections between brain cells. Whether you love running, biking, strength training or yoga, all types of exercise can benefit your brain.
• Get checked. “If you notice yourself becoming more forgetful, or someone comments on it who knows you, you should definitely talk to your primary care doctor right away,” says Hutz. Your physician can assess what’s going on and help identify any underlying health conditions. 

The Bottom Line

Some health conditions, like high blood pressure, diabetes, vitamin deficiencies, sleep apnea and depression, can increase your risk for cognitive decline. The good news is that early intervention can make a huge difference, and many of these can be managed via medication, diet or lifestyle changes. No matter how old—or young—you are, it’s never too early to protect your brain!