Dr. Oz discusses healthy back-to-school practices and lifestyle choices that help reduce dementia risk

Q: My 9- and 12-year-olds are about to go back to school and I want to make sure they stay healthy this year. What should my priorities be? — Sonia Y., Boston

TO: Going back to school is exciting, but it comes with increased health risks, from infections (flu, strep, and the common cold) to “backpackitis” (the backpack should only weigh 10% of your child’s weight!). There’s also a change in their activity level – suddenly, they’re sitting in a classroom for hours a day.

Our four recommendations are:

1. Keep kids active. According to a 2022 Washington Post article, only 4% of elementary schools, 7% of middle schools, and 2% of high schools have daily physical education. 22% of schools have no physical education at all. If that’s your child’s school, sign them up for after-school sports or make sure they go to a local park or playground for at least an hour a day.
2. Offer them healthy foods. If they receive a packed lunch, it may contain unhealthy, ultra-processed foods. Send them to school with a piece of fresh fruit to add to their lunch and some nuts (if allowed) or dried beans to snack on. If you pack their lunch, make sure it doesn’t contain added sugar or unhealthy fats, and that it contains lean protein and fresh vegetables.
3. Establish a high-quality sleep schedule for your children. Children ages six to twelve need nine to twelve hours of sleep, starting at the same time every night, in a cool, quiet, dark room, free of digital devices. If a child can’t fall asleep within twenty minutes, let him or her leave the room and read a book until he or she feels sleepy.
4. Check your child’s vaccination status. Give your child the chance to avoid many serious infectious diseases.

For more information on how to help your kids stay healthy, check out “Healthy Nighttime Ritual for Kids” and “Nutrition for Your Child and When to Supplement” on iHerb.com/blog.

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Q: I worry about losing my memory every time I have a momentary lapse. Again, what can I do to prevent dementia? — Francis J., Omaha, Nebraska

TO: We’re concerned that nearly 10% of older adults in the U.S. have dementia and another 22% have mild cognitive impairment. And an estimated 13 million people in the U.S. will have Alzheimer’s by 2050. But we want you to know that your lifestyle choices can go a long way toward reducing your risk, and we’re discovering new ways to reduce your risk all the time.

Recently, a study published in The Lancet found that vision loss and high LDL cholesterol levels are risk factors for dementia. They join 12 other dementia risk factors that you have influence over: physical activity, smoking, high blood pressure, obesity, type 2 diabetes, alcohol consumption, smoking, social isolation, depression, hearing loss, air pollution, and education.

There are many ways to protect your brain from environmental and lifestyle risks. You know you need to be physically active and eat healthy foods to control your LDL cholesterol and blood pressure. Equally important is having a group and a purpose. Loneliness and depression can cause cognitive problems, as can some medications. Be sure to ask your doctor about possible side effects. Air pollution (due to the fires lately) can also increase the risk of dementia, so wear masks and HEPA air filters when necessary.

Visit your doctor regularly, too, to screen for potential problems. Fortunately, it’s becoming increasingly possible to get an accurate diagnosis of cognitive problems. Recently, researchers created a blood test that correctly diagnosed patients with cognitive problems as having early-stage Alzheimer’s with more than 90 percent accuracy. In contrast, they found that dementia specialists could only do this 73 percent of the time, and primary care physicians were only correct 61 percent of the time.

For more information on protecting brain health, check out Dr. Mike’s book “The Great Age Reboot” and Dr. Oz’s blog on iHerb.com, “The Impact of Lifestyle on Alzheimer’s Disease.”

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Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is a global advisor to www.iHerb.com, the world’s leading online health retailer. Roizen and Oz are chief wellness officers emeritus of the Cleveland Clinic and professors emeritus of Columbia University, respectively.

(c)2024 Dr. Michael Roizen

Distributed by King Features Syndicate, Inc.