These Are the Top 3 Habits to Help Prevent Cognitive Decline from Diabetes, According to a New Study

You might be surprised to find out that type 2 diabetes and prediabetes can significantly impact brain health and long-term cognitive function. According to a new longitudinal study from Karolinska Institutet in Sweden, published on August 28, 2024, in Diabetes Care, both conditions are linked to accelerated brain aging. However, adopting a healthy lifestyle can potentially mitigate these effects. Here’s a closer look at what the study found and how you can protect your brain health.

What the Study Found

The research team analyzed over 31,000 participants aged 40 to 70 from the UK Biobank. They used brain MRI scans and machine-learning techniques to estimate brain age relative to chronological age. 

The study discovered that prediabetes was associated with brains approximately 0.5 years older than their actual age. In comparison, those with type 2 diabetes showed an average brain age that was 2.3 years older than their chronological age.

For those with poorly controlled diabetes, the discrepancy was even more pronounced, with their brains appearing more than four years older than expected. Additionally, the study highlighted that the gap between brain age and chronological age tended to widen over time in people with diabetes.

The good news is that the study found that certain lifestyle factors could lessen the condition’s negative impact on brain aging. For example, people who engaged in regular physical activity, avoided smoking and consumed alcohol in moderation showed less pronounced brain aging compared to those who didn’t adhere to these healthy behaviors.

“Having an older-appearing brain for one’s chronological age can indicate deviation from the normal aging process and may constitute an early warning sign for dementia,” said the study's lead author, Abigail Dove, a Ph.D. student at the Department of Neurobiology, Care Sciences and Society, Karolinska Institutet, in a statement. “On the positive side, it seems that people with diabetes may be able to influence their brain health through healthy living.”

How to Counteract Diabetes-Related Brain Aging

The study’s findings highlight the importance of lifestyle interventions in mitigating brain aging associated with diabetes. Here are three key habits to incorporate into your routine:

1. Engage in regular physical activity: Consistent exercise has been shown to benefit brain health by enhancing blood flow and promoting neurogenesis. The Physical Activity Guidelines for Americans recommends getting at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, jogging, cycling or swimming.
2. Avoid smoking: Smoking has detrimental effects on both cardiovascular and cognitive health.
3. Limit alcohol consumption: Excessive alcohol intake can impair cognitive function and contribute to brain aging.

“There’s a high and growing prevalence of type 2 diabetes in the population,” said Dove. “We hope that our research will help prevent cognitive impairment and dementia in people with diabetes and prediabetes.”

The Bottom Line 

A new study from Karolinska Institutet offers compelling evidence that type 2 diabetes and prediabetes can lead to accelerated brain aging. However, it's important to note that due to the nature of this study design, it's not possible to prove cause and effect and interventional studies are needed to verify the results. Still, these findings add to the larger body of evidence that suggests that adopting a healthy lifestyle, including regular physical activity, abstaining from smoking and limiting alcohol intake, can help support better overall health, including cognitive health. As the prevalence of diabetes continues to rise, adopting these lifestyle changes is essential in preserving brain function and preventing cognitive decline as you age. If you have questions or concerns about diabetes or brain health, visit your health care provider to develop a personalized plan that includes these healthy habits.