We’ve been focusing on 1 move each month for the last 6 months.  This month we tackle a pair that don’t conflict with each other but are both challenging in their own ways.  You have the option to either pick one to work on or take on both simultaneously.  There are benefits to either approach so decide this weekend which you want to take on, or both.  Plan to post your final toes to bar record on Monday and then start tracking your lunge/pullup scores for April.

The weather is warming up, trees and flowers are budding out and we will move from a rowing indoors focus to more running outdoors.  Maybe even sub in some tire flips when the weather is cooperating.  Just saying that the schedule is subject to change.

Below is this week’s article on dementia and things you can do to help avoid it.  This is not just for the 60+ crowd.  They are doing research now that shows how you live your 20’s, 30’s, 40’s and 50’s has an impact on your long term health.  Yes what you did in your youth will come back to haunt you.  But the sooner you make changes the better odds you have of fighting off the ravages of aging.  Read up on what you can do here……..

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7 Habits That Could Raise Your Dementia Risk, According to Experts

By

Heidi Cope

Published on March 24, 2026

Medically reviewed by

Smita Patel, DO
Group of senior women friends in the public park
andreswd / Getty Images

Key Takeaways

  • Nearly 41% of dementia cases may be prevented or delayed by addressing lifestyle risk factors.
  • Habits like poor sleep, heavy drinking, and physical inactivity may raise your risk.
  • Small, consistent changes may help lower your risk over time.

Dementia affects an estimated 6.7 million people in the United States, and that number is expected to grow.1 However, dementia isn’t a single disease. It’s a term for a group of symptoms that affect memory, thinking, and daily life—Alzheimer’s disease is the most common type.1 The good news is that research suggests around 41% of cases may be prevented or delayed by changing certain habits.2

 

1. Not Getting Enough Sleep

While you sleep, your brain clears out waste—including proteins that may lead to Alzheimer’s disease. If you consistently cut that process short, those proteins may start building up.

Research suggests that losing sleep in middle age may raise dementia riskby weakening the blood-brain barrier, the protective layer that keeps harmful substances out.3

According to Heather Snyder, PhD, senior vice president of Medical & Scientific Relations at the Alzheimer’s Association, getting quality sleep may help decrease your risk of developing dementia. How much you need depends on your age, but in general, adults should aim for at least seven hours of sleep per night.4

 

2. Being Physically Inactive

Research suggests that moving your body is one of the most important habits for protecting against dementia.5

A 2025 clinical trial tested what happens when older adults at risk of cognitive decline follow a structured set of healthy habits. The program combined regular exercise, the MIND diet, cognitive training, and health monitoring.6 Snyder said that after the trial, participants had cognitive test scores on par with people nearly two years younger.

The American Heart Association recommends:7

  • 150 minutes of moderate to intense aerobic activity, like brisk walking, swimming, or biking every week
  • Strength and flexibility training at least twice a week

The clinical trial also found that pairing exercise with mental activity, such as puzzles, reading, or brain training, and staying socially connected added to the benefit.6

 

3. Smoking

The CDC lists smoking as a risk factor for Alzheimer’s disease.8 Quitting can also lower your chances of stroke and high blood pressure, both of which may lead to dementia earlier in life.8

According to Snyder, avoiding smoking altogether is one of the best things you can do for your brain health.

 

4. Drinking Too Much Alcohol

Drinking heavily over time can shrink the brain and raise your risk of dementia. The CDC also flags excessive alcohol use as a risk factor for Alzheimer’s disease.8

Cutting back on alcohol is an important part of a brain-healthy lifestyle, Snyder notes. If you drink, keeping it moderate is a good place to start.

 

5. Poor Diet

What you eat matters for your brain. Foods high in sugar, unhealthy fats, and processed ingredients can cause inflammation over time, which is linked to a higher risk of dementia.9

Research shows that eating patterns like the MIND diet may help lower your risk of Alzheimer’s.6 Snyder highlights the MIND diet as one of the Alzheimer’s Association’s brain health habits.

The MIND diet focuses on:6

  • More leafy greens, berries, nuts, whole grains, fish, and olive oil
  • Less red meat, butter, and sweets

 

6. Having Unmanaged Chronic Diseases

Chronic diseases like high blood pressure in midlife are linked to a 20–40% higher risk of dementia later in life.10 The CDC also flags diabetes, obesity, and depression as risk factors for Alzheimer’s disease.8

Snyder recommends managing blood pressure, blood sugar, weight, and chronic stress. Research has linked chronic stress to a higher risk of dementia.11 Some helpful strategies:

  • Meditation, yoga, or deep-breathing exercises
  • Regular physical activity
  • Talking to a mental health professional

 

7. Ignoring Your Hearing Loss

When your brain has to work harder to process sound, it may have less energy left for memory and thinking. In fact, experts ranked hearing loss as the top newly modifiable dementia risk factor in a 2024 research review.12

If you’ve noticed changes in your hearing, it’s worth getting it checked. Treating hearing loss—including with hearing aids—is one of the habits Snyder suggests for brain health.

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SCHEDULE THIS WEEK-  Monday-Friday 5 am 6 am, 4:30 pm 5:30 pm and Saturday Poker at 7 am

WORKOUTS THIS WEEK-  Row/wallball duo, pullup/pushup/squat triplet, DEADLIFTS, RUN, PARTNER pushup/kb/wallball/situp chipper, POKER

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN