A gaggle of scientists conducted a 10-year study to search out the six lifestyle selections that decelerate memory decline and reduce the chance of dementia.

The study, published within the journal BMJ, found that positive lifestyle behaviors like a healthy weight loss plan, regular exercise, lively social contact, cognitive activity, non-smoking, and never drinking alcohol had a major impact on softening the speed of memory decline.

“A mixture of positive healthy behaviors is related to a slower rate of memory decline in cognitively normal older adults,” researchers from the National Center for Neurological Disorders in Beijing, China, wrote within the paper.

It is thought that memory declines with age. This deeply affects each quality and productivity in life. Furthermore, the decline in memory increases the chance of dementia.

Combining different healthy lifestyle selections “was related to a lower probability of progression to mild cognitive impairment and dementia,” researchers said.

Within the study, 29,000 adults aged over 60 with normal cognitive function from the China Cognition and Aging Study were enrolled.

In 2019, when the study began, participants were tested for memory function. They were also checked for the APOE gene–the strongest risk factor for Alzheimer’s disease. The participants were then followed for 10 years with regular assessments.

The themes were scored from zero to 6 based on their lifestyle. Participants were categorized into groups–favorable (4 to 6 healthy aspects), average (two to a few healthy aspects), unfavorable (0 to 1 healthy aspects)–and into APOE-carrier and non-carrier groups, in keeping with The Guardian.

A healthy weight loss plan was considered the one where an individual ate the advisable intake of at the very least seven out of 12 food groups: fruits, vegetables, fish, meat, dairy, salt, oil, eggs, cereals, legumes, nuts, and tea.

Cognitive activity entailed writing, reading, playing cards, or other games at the very least twice per week. Social contact at the very least twice per week was one other healthy behavior. It included activities reminiscent of visiting family and friends, attending meetings, or going to parties.

Other healthy parameters that were factored in included not drinking alcohol, exercising for greater than 150 minutes per week at moderate intensity or greater than 75 minutes at high intensity, and being a non-smoker or an ex-smoker.

Each individual healthy behavior was related to a slower-than-average decline in memory over 10 years, the study found.

Of the six, a healthy weight loss plan had probably the most effect on slowing memory decline. It was followed by cognitive activity after which physical exertion.

Moreover, APOE carriers who led healthy lives exhibited a slower rate of memory decline compared with carriers who were the least healthy.

Also, following 4 to 6 healthy behaviors was related to almost 90% fewer probabilities of developing dementia or mild cognitive impairment compared to those that were the least healthy. The figure was almost 30% for individuals who followed two to a few healthy behaviors.

“This can be a well-conducted study, which followed people over an extended time frame, and adds to the substantial evidence that a healthy lifestyle may help to support memory and pondering skills as we age,” Dr. Susan Mitchell, head of policy at Alzheimer’s Research UK, said, as per the outlet. “Too few of us know that there are steps we will all take to scale back our probabilities of dementia in later life.”