354. Dementia Risk: The 3 Factors Worth Watching in Midlife
Doing well on three factors in midlife was linked to a whopping 13 more dementia-free years than for those who don’t do well on those factors! For many of us, one is already crossed off. Today we look at some of the things that might help, from the diet and exercise plan that can help us delay the onset of cognitive decline! LET’S TALK THE WALK! Join here for support, motivation and fun! Wellness While Walking Facebook page Walking to Wellness Together Facebook GROUP Wellness While Walking on Instagram Wellness While Walking on Threads Wellness While Walking on Twitter Wellness While Walking website for show notes and other information wellnesswhilewalking@gmail.com RESOURCES AND SOURCES (some links may be affiliate links) HOW TO MEASURE YOUR WAIST-TO-HIP RATIO You’ll need a flexible tape measure that doesn’t stretch. Measure against bare skin or thin clothing. Stand up straight with your feet about shoulder-width apart and your arms relaxed at your sides. Waist: find the bottom of your last rib and the top of your hip bone. Measure around your waist at the midpoint between them, with the tape level with the floor and snug but not squeezing. Take the measurement at the end of a normal breath out. This is the World Health Organization method. The National Institutes of Health survey measures at the top of the hip bone instead, which is easier to find but gives a larger number. Choose one method and use it every time. Hips: measure around the widest part of your hips and buttocks, with the tape parallel to the floor. Divide your waist number by your hip number, using the same units for both. For example, a 32-inch waist and 40-inch hips gives 32 ÷ 40 = 0.80. The World Health Organization defines abdominal obesity as a ratio above 0.90 for men and above 0.85 for women. This ratio is a rough screening tool. It can’t tell fat deep in the abdomen from fat under the skin, and some research suggests waist size alone, or waist compared with height, may be just as useful. Please talk with your doctor about what your numbers mean for you. OTHER WAYS TO MEASURE BODY FAT Skinfold calipers: a trained person pinches a fold of skin at set spots and measures its thickness. They’re inexpensive, but results depend on technique and consistent pressure, ideally with the same person measuring each time. Calipers measure fat under the skin and can’t measure visceral fat, so they’re best for tracking change over time. Body fat scales and gym machines: these use bioelectrical impedance, which sends a weak electrical current through the body to estimate fat. They’re convenient, but hydration, recent meals, workouts, temperature, and damp feet can all shift the reading. Some sources say home scales can be off by several percentage points, so they’re better for watching a trend than for an exact number. Use the same scale under the same conditions each time. DEXA scan: a low-dose X-ray scan that separates fat, lean mass, and bone, and it’s the same type of scan used to measure bone density. It’s generally considered the most accurate widely available option, and it can show where fat is stored as well as how much. Prices vary widely by location. RESOURCES AND SOURCES (some links may be affiliate links) My Favorite Home Smart Scale – get $20 off using this link: Waist circumference and waist-hip ratio: report of a WHO expert consultation, who.int Protocol: Waist Circumference, phenxtoolkit.org How to Measure Body Fat: From Smart Scales to DEXA, Ranked by Accuracy Comparing Body Fat Testing Methods, bodyspec.com Can Skinfold Calipers Accurately Measure Body Fat Percentage?, cathe.com Avoiding 3 Things During Middle Age Is Linked to 13 More Years Without Dementia, nyulangone.org 36 Holes in the Roof: The Dawn of the Era of Treatable and Preventable Alzheimer’s Disease, clinicaleducation.org 2024 Lancet Commission underscores the potential for dementia risk reduction, identifying 14 modifiable risk factors across the life course, alzheimer-europe.org Blood pressure reduction and all-cause dementia in people with uncontrolled hypertension, pubmed.ncbi.nlm.nih.gov Top 10 prevention takeaways from the 2025 high blood pressure guideline, healio.com OmniHeart Feeding Study, acc.org Full-fat cheese linked to a lower risk of dementia, lunduniversity.lu.se Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis, pubmed.ncbi.nlm.nih.gov HOW TO RATE AND REVIEW WELLNESS WHILE WALKING How to Leave a Review on Apple Podcasts on Your iOS Device Open Apple Podcast App (purple app icon that says Podcasts). Go to the icons at the bottom of the screen and choose “search” Search for “Wellness While Walking” Click on the SHOW, not the episode. Scroll all the way down to “Ratings and Reviews” section Click on “Write a Review” (if you don’t see that option, click on “See All” first) Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review! Thank you! I so appreciate this! How to Leave a Review on Apple Podcasts on a Computer Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/ Click on “Listen on Apple Podcasts” or “Open the App” This will open Apple Podcasts and put in search bar at top left “Wellness While Walking” This should bring you to the show, not a particular episode – click on the show’s artwork Scroll down until you see “Rating and Reviews” Click on “See All” all the way to the right, near the Ratings and Review Section and its bar chart To leave a written review, please click on “Write a Review” You’ll be able to leave a review, along with a title for it, plus you’ll be able to rate the show on the 5-star scale (with 5 being the highest rating) Thank you so very much!! OTHER APPS WHERE RATINGS OR REVIEWS ARE POSSIBLE Spotify Goodpods Overcast (if you star certain episodes, or every one, that will help others find the show) Castbox Podcast Addict Podchaser Podbean HOW TO SHARE WELLNESS WHILE WALKING Tell a friend or family member about Wellness While Walking, maybe while you’re walking together or lamenting not feeling 100% Follow up with a quick text with more info, as noted below! (My favorite is pod.link/walking because it works with all the apps!) Screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Wellness While Walking on Apple – click the up arrow to share with a friend via text or email, or share to social media Wellness While Walking on Spotify -- click the up arrow to share with a friend via text or email, or share to social media Use this universal link for any podcast app: pod.link/walking – give it to friends or share on social media Tell your pal about the Wellness While Walking website Thanks for listening and now for sharing! : ) DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking. Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!