Reduce Dementia Risk With Positive Beliefs About Aging

Source: Image by mohamed hassan, stockvault.

Alzheimer’s disease, the most common form of dementia, is feared by almost everyone. If you forget that familiar word for… whatever it is, instantly you may find yourself worrying about your future brain health.

There are many reasons for optimism, however. Recent research from 2020 shows that up to 40 percent of dementias can be delayed or prevented by adopting 12 lifestyle changes, according to medical experts. In a nutshell, the 12 recommended changes are: (1) stop smoking; (2) limit or stop alcohol; (3) eat a healthy diet and avoid obesity; (4) prevent head injury; (5) exercise; (6) avoid air pollution; (7) keep blood pressure low; (8) provide all children with education, starting with early childhood; (9) cultivate social connections; (10) treat diabetes; (11) treat depression and other mental illnesses; and (12) prevent hearing loss. (For more specifics, see "12 Lifestyle Choices That Can Save Your Brain, Starting Now.")

Now, new research has added another possible modifiable risk factor to consider. This risk factor is one that I never would have predicted. In fact, I had to be convinced.

That risk factor is… your beliefs about aging.

According to a wealth of research by psychologist and epidemiologist Becca Levy in her new book, Breaking the Age Code, positive beliefs about aging offer a cornucopia of benefits to individuals. These benefits include a longer life (by about 7.5 years!), better physical health, better mental health, better memory, better hearing, better balance, a faster gait, and more.

Surprising though it may seem, Levy has even discovered that “ … age beliefs can even act as a buffer against developing dementia in people who carry the dreaded Alzheimer’s gene.”

What are “age beliefs?” Levy defines them as follows: “Age beliefs are mental maps of how we expect older people (age 50 and above) to behave based on age.” Negative age beliefs might include the widespread idea that aging is a depressing process of decline and deterioration. Positive age beliefs might include the belief that aging can be a time of growth, increased wisdom, and creativity.

But how could beliefs about aging possibly affect the biology of aging? Can older people really become healthier and happier with a more positive mindset about aging? It all sounds a little too New Age-y… just think yourself to better health?

Levy, however, offers up a highly plausible scientific explanation for how positive age beliefs might slow the aging process, increase longevity, and reduce dementia risk. By the way, her explanation is the first I have seen that provides a reason why positive expectations and thinking might often translate into better happiness and health.

How Age Beliefs Might Affect Health

Levy posits that our age beliefs could affect the aging process through three possible pathways: behavioral, biological, and psychological.

In the behavioral category, people with negative age beliefs—particularly the belief that aging inevitably leads to physical and mental deterioration—might exercise less, ignore learning opportunities, and neglect to take their prescribed medications. On the biological track, Levy’s research shows that those who buy into negative stereotypes of aging have measurably higher levels of stress chemicals, such as cortisol and C-reactive protein, in their blood. Stress affects health and, ultimately, longevity. Likewise, age beliefs can also affect us through the psychological pathway. For example, people with negative age beliefs may have lower self-esteem as they age. Low self-esteem is stressful, eroding confidence and reducing mental well-being.

Neuroscientists used to believe that the aging brain was incapable of making new neuronal connections. But now they know that the growth of neurons and neuronal connections continues for life. However, “In an older person with negative views of aging, who as a result doesn’t exercise or stay intellectually engaged and experiences more stress, you might not see much regeneration; you might even see neuronal loss,” according to Levy. That's research evidence for the old saying, "Use it or lose it."

How to Reverse Negative Age Beliefs and Grow Positive Age Beliefs

By this time, I imagine you’ll want to make sure you are cultivating positive age beliefs and challenging negative ones. Levy suggests the “ABC method”—becoming aware of ageist stereotypes, placing blame where it truly belongs (see #6 below, for example), and challenging ageism with appropriate actions and attitudes.

Below are a few other ideas, many from Levy, some from other writers about aging, and some from me.

1. Become aware of the common negative age stereotypes that you may have accepted and challenge them. For example, you may believe, “You can’t teach an old dog new tricks.” Is this really true? Look around at all the older people on their cellphones, computers, taking classes, and contributing through paid or volunteer work. Hmm, maybe not so true.
2. Notice positive beliefs and research about aging and spread the good news. For example, in my book, Silver Sparks, I write about the extensive survey research documenting the amazing fact that older people generally are happier people. Seniors are not grouchy, depressed, “get off my lawn” stereotypes; they are enjoying, even savoring, their later years.
3. Find role models. They don’t have to be “super-agers”—90-year-olds who run marathons or compose symphonies. The accomplishments of these outliers may be out of reach for most of us, although who knows how aging could be transformed in the near future. As other possible role models, consider the friend who volunteers to register voters, the 83-year-old who works with a church group to end hunger in her community, the older neighbor whose yard looks like a small botanical garden, or the various older public figures writing their memoirs.
4. Notice age stereotypes in media… and object with a call or letter if you are so moved.
5. Make friends with people of different generations. Learn from them.
6. Put the blame where it belongs. For example, if you feel self-conscious about your looks, just consider the profits that the anti-aging industry reaps from cosmetics alone. And finally…
7. Find ways to be the person you’ve always wanted to be, regardless of your age.

Importance

Cultivating positive beliefs about aging as well as finding room for the other 12 lifestyle changes that reduce the risk of dementia are of critical importance. I can’t say it better than researcher Judy Pa did: "As we have arguably few-to-no effective treatments for Alzheimer's disease, prevention is crucial. An ounce of prevention is worth a pound of treatment."

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Even if rethinking my beliefs about aging has only an "ounce" of effect on my memory, it's well worth trying. It costs very little effort and even less time. My brain will thank me, I'm sure!

© Meg Selig, 2022.