Dementia is top of mind for Dr. Nathaniel Chin — not only because he’s the medical director for the Wisconsin Registry for Alzheimer’s Prevention but also because his father, Dr. Moe Chin, died in 2018 after battling Alzheimer’s disease.
Chin, 41, initially planned to specialize in infectious diseases but decided to focus on memory care after witnessing his father’s dementia struggles. He hosts a popular podcast, “Dementia Matters,” that features research news and caregiving tips.
Chin takes steps in his daily routine to lower his own risk of dementia, including trying to exercise every morning, shunning soda and juice and practicing mindfulness at the end of the day to reduce stress.
He also does intermittent fasting. Chin said he usually has his first meal between 11 a.m. and 1 p.m. and aims to stop eating around 7 p.m., three hours before bedtime.
“I’ve tried everything,” Chin, an associate professor at the University of Wisconsin Department of Medicine, told The Post. “Intermittent fasting has not led to weight loss but has kept weight gain in check, along with keeping blood sugar, cholesterol and blood pressure at appropriate levels.”
He added: “I believe it helps my metabolic health, which in turn, helps my risk for developing future dementia.”
A new study predicted that 42% of Americans will experience cognitive difficulties after the age of 55.
Alzheimer’s is the most common form of dementia, which is a progressive loss of memory, communication and problem-solving skills.
There is no cure, but you can lower your risk with your lifestyle choices. Start with your diet.
Foods that are highly processed and full of sugar and fat can contribute to brain inflammation and oxidative stress, potentially damaging brain cells.
That’s why Chin avoids sugar, going so far as to prepare his morning coffee with a teaspoon of turmeric and cinnamon instead of traditional sweeteners.
“Because of my fasting I don’t add calories to my coffee, and I sincerely love the taste of black coffee,” Chin explained.
“Turmeric has been shown to have anti-inflammatory properties,” he continued. “I believe most chronic diseases are diseases of inflammation. Cinnamon can be helpful with stabilizing blood sugars, and my goal is to keep a low steady value throughout the morning.”
For its part, there’s some evidence that intermittent fasting protects the brain from Alzheimer’s and other neurodegenerative diseases.
A 2023 study from UC San Diego found that limiting mice to a six-hour daily feeding window corrected disruptions to their biological clocks, improved their memory and decreased the buildup of amyloid proteins in their brains, a hallmark of Alzheimer’s.
Other research reported that mice fed a low-calorie diet designed to mimic fasting performed better on cognitive tests than mice on a standard diet. The fasting mice also had lower levels of brain inflammation, amyloid beta plaques and hyperphosphorylated tau protein, which forms tangles in the brain.
But intermittent fasting is not for everyone, Chin noted. People with diabetes and eating disorders should consult their healthcare providers.
“For others, in general, it’s safe to start fasting for 12 hours,” Chin said. “Avoiding food two to three hours before bed is a good idea for all of us and does not require a conversation with a doctor. If we delay breakfast by an hour, we’ve likely already reached 12 hours.”
How to reduce your risk of dementia
Here are Chin’s recommendations for lowering your odds of developing dementia.
- Get at least seven hours of restful sleep a night.
- Exercise most days of the week.
- Keep your brain stimulated each day.
- Try to avoid unhealthy foods.
- Spend time with people you care about.
- If you can, don’t drink or smoke.
- Optimize your blood pressure, blood sugar, cholesterol, weight, mental health, vision and hearing.
