How To Reduce Your Dementia Risk!
Are you worried about developing Alzheimer’s disease or another form of dementia? I know I am. After watching my mom fade away from Alzheimer’s disease, I do everything that I can to support my brain health and reduce my dementia risk.
That is why a new study about daylight and dementia caught my attention. It suggests that getting more bright light during the day may be one more simple way to support a healthy brain.
What Did This New Study Show About Reducing Your Dementia Risk?
Dementia is a general term for diseaseslike Alzheimer’s that cause progressive cognitive decline. As our Baby Boomer Generation ages and effective treatments remain limited, finding simple ways to reduce our risk has become increasingly important.
In this large cohort study, researchers examined light-exposure information from 87,577 adults. Participants wore wrist devices equipped with light sensors for seven days while going about their normal lives. The researchers then followed them for a median of 8.1 years to see who developed dementia.
The results showed that people whose average daytime light exposure was above 1,000 lux had a 16% lower risk of developing dementia than those with lower exposure. Spending at least 42 minutes a day in brighter light of 5,000 lux or more was also associated with a reduced risk.
This shows an association between brighter daytime light and lower dementia risk, and more research is planned.
How Daylight Support Brain Health?
Natural daylight helps regulate your circadian rhythm, which is your body’s internal clock. Your circadian rhythm influences when you feel awake, when you become sleepy, and how well your sleep and activity patterns stay synchronized.
Daylight, especially earlier in the day, sends your brain a strong signal that it is time to be awake and active. As the day becomes darker, your body receives the signal to begin preparing for sleep.
Daylight also helps your body produce vitamin D. Vitamin D supports bone health, brain health and mood.
A Personal Wake-Up Call
As I read this study, I realized that I had gotten quite a bit of daily sunshine during the spring while getting my garden and yard ready for summer. Recently, however, I have been chained to my computer for too many days.
So, I am creating a new schedule that will get me outdoors more often, especially in the early morning and late afternoon. I am not looking for another complicated health routine. I simply want to make daylight a more consistent part of my day.
Four Enjoyable Ways to Get More Daylight
- Take an Early Morning Brisk Walk
A 15-to-30-minute walk gives you daylight, fresh air, and aerobic exercise. Brisk walking also supports heart health, endurance, mood, and independence.
- Try an Outdoor Yoga Class
Many outdoor yoga classes are availabe. This combines daylight with movement, flexibility, balance, and stress relief.
Even a few simple yoga poses that you know done on your porch, patio, or lawn can help you begin your day feeling more awake and energized.
- Get Out on the Water
Kayaking and paddleboarding provide exercise, fresh air, and sunshine.
If those activities do not appeal to you, walking near the water, or taking a boat ride can still get you outside and away from your computer.
- Plan a Picnic With the Grandkids
Your backyard, porch, or a nearby park works perfectly.
Bring lunch, play a simple game, or take a walk together afterward. You will get daylight while also enjoying another brain-healthy benefit of combining activity with social connection.
Enjoy the Sunshine While Protecting Your Skin
You may be wondering about skin damage and skin cancer concerns when spending more time outside.
Sunscreen lowers the amount of ultraviolet radiation that reaches your skin. That helps protect you from the risks of sunburn and sun damage. But sunscreen does not block UV light completely, so your body can still produce vitamin D.
Sunscreen allows us to enjoy the many benefits of being outdoors without as much risk.
I am going boating on Martha’s Vineyard in a couple of weeks, and you know I will be bringing my sunscreen and hoping for sunny days!
Try This Fun Rainy-Day Brain Game
Daylight is wonderful, but some days are rainy. Here is a rainy day game that you can try to boost your memory:
Starting with the current president, name 12 United States presidents in reverse order.
No cheating by using Google!
This activity challenges your memory, concentration, and ability to put information in the correct order. The answers are here so you can see how well you did. Remember no cheating! Don’t look until you’re done and don’t google the answer!
FAQ’s About Daylight and Dementia Risk
Can Daylight Prevent Dementia?
No study has proven that daylight absolutely prevents Alzheimer’s disease or another form of dementia.
The new research found that greater daytime light exposure was associated with a lower dementia risk, and that’s enough for us to give it a try until further research is completed.
How Much Daylight Was Associated With a Lower Risk?
An average daytime light exposure above 1,000 lux was associated with a lower dementia risk.
The researchers also found an association between reduced risk and spending at least 42 minutes per day in brighter light measuring 5,000 lux or more.
Does Sitting Beside a Sunny Window Count?
Sitting beside a bright window may increase your light exposure, but indoor light is often much dimmer than outdoor daylight.
Stepping outside generally provides stronger light, even when the day is cloudy or overcast.
What Time of Day Is Best for Getting Daylight?
Morning daylight can be especially helpful for reinforcing your body’s internal clock.
The most practical goal is to get outside as often as you can during the day.
For me, this study was a useful reminder that protecting our health does not always require a complicated plan.
Sometimes, it begins with closing the computer, opening the door, and stepping into the daylight.
Best of Health,
Kathi
