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3 ways to slow down brain aging related to type 2 diabetes

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Type 2 diabetes can affect many organ systems in the body: the heart, eyes, kidneys, and even the brain. Researchers have also found evidence that the disease widens the pathways that lead to accelerated aging, which can increase the risk of Alzheimer’s disease. But is there anything you can do about it, and how? In this article, we’ll discuss lifestyle interventions that may help slow cognitive decline associated with low glucose levels.

Written by Yasemin Nicola Sakay

October 9, 2024

Reviewed by: Jill Seladi-Schulman, PhD.

Diabetes mellitus is a chronic metabolic disease that affects more than 422 million people worldwide, most of whom have diabetes mellitus 2. It is estimated that 422 million people worldwide had diabetes mellitus in 2014, and the majority of these cases used more than 95% of the diabetes mellitus 2. Global projections for 2045 predict that 783 million people will be affected by diabetes mellitus 2.

Diabetes mellitus 2 occurs when a person’s body cannot respond properly to insulin. This condition can lead to many dangerous complications over time, causing damage to the heart, eyes, kidneys, and nerves. There is growing evidence of a link between diabetes mellitus 2 and the risk of dementia and Alzheimer’s disease.

The good news is that diabetes mellitus 2 can be reversed or delayed with some lifestyle changes. But how can we protect our brain health from the negative effects of sugar?

We look at two recent studies that provide insight into ways to slow aging without the potential for dangerous sugars. And the role of insulin in the care of diabetes, diet and exercise can help reverse the pre-diabetes condition.

Two newly published studies focus on type 2 diabetes and the cognitive health complications associated with the condition that affects hundreds of millions of people worldwide.

One study found that maintaining a stable hemoglobin A1c (HbA1c) over time may help reduce the risk of dementia, while another found that healthy aging may offset the potential for dangerous sugars.

In the United States, nearly 15% of people aged 18 and older will have Type 2 diabetes in 2021, and more than 90% of them will have Type 2 diabetes. According to the International Diabetes Federation, the prevalence of Type 2 diabetes worldwide is expected to increase dramatically over the next 20 years. Type 2 diabetes occurs when a person is unable to respond properly to insulin or develops insulin resistance. As the disease progresses, the pancreas produces less and less insulin.

So, two recent studies on the link between CSS2 diabetes and brain health, as well as experts’ perspectives on the importance of the findings and insights into sleep and managing Type 2 diabetes.

1. How do A1C levels affect dementia risk?

In a nutshell:

A study published August 2 in the journal JAMA Network Open suggests that an individual’s hemoglobin A1c (HbA1c) levels over time may be a key indicator in predicting dementia risk. The findings concluded that maintaining stable A1C levels in optimal ranges is linked to a decreased risk of developing Alzheimer’s disease and related dementias in older adults.

Key takeaways:

  • The study authors used a measure called HbA1c time in range (TIR) to examine blood sugar levels over time. Compared to A1C levels, which measure average blood sugar levels over a three-month period, HbA1c TIR offers better insights into how stable or “controlled” one’s blood sugar levels are over time.
  • Higher HbA1c TIR indicates more stable blood sugar levels, and lower HbA1c TIR suggests more instability in blood sugar levels.
  • The study recruited a large sample of 374,021 veterans with diabetes. The average age of the participants was 73.2 years, and 99% were male. Over a follow-up period of up to 10 years, 11% (41,424) of them developed Alzheimer’s Disease and Related Dementias (ADRD).
  • Corresponding author, Paul R. Conlin, MD, medical service chief for the VA Boston Healthcare System and professor of medicine at Harvard Medical School, offered the following insights on the study’s key findings: “We found that patients who maintained a higher percentage time (at least 60% or greater) with A1c levels in their target range had lower risk of Alzheimer’s disease and related dementias. Dementia risks were particularly increased when A1c levels were mostly below the target range.”

2. Can a healthy lifestyle slow brain aging caused by diabetes?

In a nutshell:

 suggests that both prediabetes and type 2 diabetes can increase the risk for certain brain-related health issues. A new study published on August 28 in the journal Diabetes Care reports that while people with type 2 diabetes and prediabetes may be at risk for accelerated brain aging, making healthy lifestyle choices such as not smoking may help them improve their brain health.

Key takeaways:

For the study, researchers analyzed MRI brain scans of more than 31,000 people between the ages of 40 and 70 from the UK Biobank. At baseline, about 43% of study participants had prediabetes, and almost 4% had diabetes.

The team reported that prediabetes was associated with a brain age 0.5 years older than a person’s chronological age, while diabetes was associated with a brain age 2.3 years older.

The findings also suggest that there was slight increase in the gap between brain age and chronological age over time in those with diabetes. However, these associations were reduced in participants who participated in high physical activity, did not smoke, and abstained from heavy alcohol drinking. It is important to point out that while this study showed associations, causality has not been established.

Medical News Today interviewed Scott Kaiser, MD, a board certified geriatrician and Director of Geriatric Cognitive Health for the Pacific Neuroscience Institute in Santa Monica, CA, who reviewed this study. Kaiser said while this study does not establish causality, it reinforces existing evidence on how a healthy lifestyle can help effectively manage diabetes and improve brain health.

“This study provides really great targets for lifestyle interventions to promote brain health and that’s really important, again, when you think about this not just (at) an individual level, but at a population level,” Kaiser noted.

The study’s lead author, Abigail Dove, is a PhD student in the Aging Research Centre (ARC) at the Department of Neurobiology, Care Sciences and Society at the Karolinska Institutet in Sweden. Dove told Medical News Today: “Diabetes is a well-established risk factor for dementia, but the role of diabetes — and its preclinical manifestation, prediabetes — in the early stages of brain aging is unclear. These are important questions from a public health perspective because we need to understand how to protect the brain health of people with diabetes as they grow older.”

3 Ways to Slow Brain Aging Associated with Type 2 Diabetes

1. Maintain Stable Blood Sugar

Research shows that maintaining stable hemoglobin A1c (HbA1c) levels within the target range can reduce the risk of Alzheimer’s and related dementias.

How to Do It:

  • Regularly monitor your blood sugar and HbA1c levels.
  • Follow a healthy diet, including foods low in starches and simple sugars, to keep your blood sugar levels stable.
  • Use your doctor’s prescribed medications to effectively manage your diabetes.

2. Be Physically Active

An active lifestyle can help reduce the risk of brain aging. Research shows that participating in physical activity can reduce the gap between your brain age and your biological age.

How to Do It:

  • Engage in at least 150 minutes of physical activity each week, including cardiovascular and strength-building exercises.
  • Do stretching and aerobic exercises to improve overall health.
  • Encourage outdoor activities such as walking, cycling or swimming, which can improve mental and physical health.

3. Change your lifestyle habits

Practicing healthy lifestyle habits, such as not smoking and limiting alcohol consumption, can improve brain health and slow brain aging.

How to do it:

  • Stay away from tobacco and nicotine products, as they can increase the risk of brain-related diseases.
  • Limit alcohol consumption, especially heavy drinking, to protect brain health.
  • Focus on building healthy eating habits, including eating plenty of fruits, vegetables and whole grains.

Making these lifestyle changes not only helps slow brain aging but also improves overall health for people with type 2 diabetes. Maintaining stable blood sugar levels, engaging in regular physical activity, and developing healthy lifestyle habits are important factors in protecting brain health and reducing the risk of memory-related diseases.

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