In recent years, it seems to us that much of the news concerning the alarming rise in dementia has focused on medical advances – costly new drugs or controversial screening recommendations. It’s as if the hidden key to reducing the risk of cognitive decline might one day be found in a magic pill, a new DNA analysis, or a sophisticated MRI machine. 

But lately that emphasis on technological and pharmaceutical solutions to the problem of cognitive decline appears to have shifted. While there’s no doubt that complex research into the cause and cure for dementia is going on in labs around the world, almost all the news articles we’ve seen recently are talking about steps ordinary people can take to improve brain health.  

We think this is a positive development. Research seems to be demonstrating that there are lifestyle changes we can make that will reduce our risk of dementia. Case in point: this recent article from a website called The Conversation in which Penn State Professors Jennifer Graham-Engeland and Martin Sliwinski argue conclusively that reducing stress can improve brain health. Let’s take a look to see why stress is part of the problem when it comes to dementia. 

New Research Shows Greater Prevalence of Dementia 

The article begins with the worrisome pronouncement that the prevalence of dementia is getting worse. “The probability of any American having dementia in their lifetime may be far greater than previously thought,” the article begins. 

As evidence, the writers cite a 2025 study that tracked a large sample of American adults over thirty years. The study found that an individual’s average likelihood of developing dementia between ages 55 to 95 was 42 percent. That figure was even higher among women, Black adults, and those at risk for cognitive decline based on their genetics.  

Now that there’s more attention than ever before on the prevention of cognitive decline among aging Americans, the article writers feel that the role of chronic stress as a risk factor for dementia has been missing from the conversation.   

Studying How Chronic Stress Robs Us of Cognitive Health 

In their roles as professors at Penn State in the Center for Healthy Aging, Graham-Engeland and Sliwinski have a high level of expertise in health psychology and neuropsychology. “We study the pathways by which chronic psychological stress influences the risk of dementia and how it influences the ability to stay healthy as people age,” they explain.  

Because of this expertise, they are perfectly positioned to notice the increase in stress nationally, especially among older populations.  

“Recent research shows that Americans who are currently middle-aged or older report experiencing more frequent stressful events than previous generations,” they write. “A key driver behind this increase appears to be rising economic and job insecurity, especially in the wake of the 2007-2009 Great Recession and ongoing shifts in the labor market.” 

In other words: the combination of Americans living longer, working later into their advanced years, and facing prolonged financial hardships is a perfect recipe for dangerous levels of stress.  

Toxic Type of Stress is “Intense, Persistent, Prolonged” 

The professors go on to explain that not all stress is created equal. While some stress is considered a normal aspect of day-to-day living, “some people experience stress that is more intense, persistent or prolonged. It is this relatively chronic stress that is most consistently linked with poorer health.” 

In this recent review paper, the Penn State team explained more about how chronic stress is a “hidden but powerful factor” in cognitive aging, which is the speed at which your cognition slows down with age.  

“It is hard to overstate the impact of stress on your cognitive health as you age,” the professors write. “This is in part because your psychological, behavioral and biological responses to everyday stressful events are closely intertwined, and each can amplify and interact with the other.”  

Isolation Can Trigger a Worsening Cascade of Stress 

Living alone is a significant stressor for older adults. Isolation makes a healthy lifestyle more challenging, and it can also be harder for any early signs of cognitive decline to be noticed and treated.  

What’s worse, these factors can create a vicious cycle. Stressful experiences can make it difficult to sleep, exercise, or eat properly. A lack of sufficient sleep, physical activity, and nutrition can make stressful experiences harder to cope with. Stress keeps multiplying. 

Dementia Prevention Efforts Often Overlook Problem of Stress 

“A robust body of research highlights the importance of at least 14 different factors that relate to your risk of Alzheimer’s disease, a common and devastating form of dementia and other forms of dementia,” the professors write. “Although some of these factors may be outside of your control, such as diabetes or depression, many of these factors involve things that people do, such as physical activity, healthy eating and social engagement.” 

(You’ll find links to several recent articles about dementia risk factors here on the Blog.) 

Importantly, chronic stress is “intimately interwoven” with all of these elements: it can affect brain function and physiology, influence mood, and make it more difficult to maintain healthy habits.  

“Yet,” the professors add, “dementia prevention efforts rarely address stress.” 

Eliminating Stress from Daily Life is Not an Option 

Life and stress go hand in hand, and avoiding all stressful circumstances is impossible. But where you live and how can greatly increase or decrease your daily stress.  

 “For example,” the professors explain, “people with lower incomes, less education or those living in disadvantaged neighborhoods often face more frequent stress and have fewer forms of support – such as nearby clinics, access to healthy food, reliable transportation or safe places to exercise or socialize – to help them manage the challenges of aging.” 

Over time, the effects of stress tend to build up. This is why it’s vital to find ways to reduce stress as early as possible.   

Lifestyle Changes Can Reduce Dementia Risk Through Stress Reduction 

“The good news is that there are multiple things that can be done to slow or prevent dementia, and our review suggests that these can be enhanced if the role of stress is better understood,” the professors write. “Whether you are a young, midlife or an older adult, it is not too early or too late to address the implications of stress on brain health and aging.”  

Here are a few suggestions they offer:  

Seek healthy lifestyle choices. Among these are following a healthy diet, engaging in physical activity, and getting sufficient sleep. Every little bit helps!  

Prioritize mental health. This can be as simple as talking over your worries with a trusted loved one, asking for support, or even just going outside regularly.  

Talk to your doctor. Your healthcare professionals can offer suggestions for managing stress, especially if a new health care regimen or worries about cognitive impairment are at play.  

Seek connection. The professors explain, “If you or a loved one feel socially isolated, consider how small shifts could make a difference. For instance, research suggests that adding just one extra interaction a day – even if it’s a text message or a brief phone call – can be helpful, and that even interactions with people you don’t know well, such as at a coffee shop or doctor’s office, can have meaningful benefits.” 

Healthier Aging Brings Economic and Social Benefits 

Stress isn’t just a risk factor for dementia. The professors tell us that it’s one of 17 overlapping factors that affect the odds of developing any brain disease, including stroke and depression. So addressing stress and loneliness on a community-wide scale may have additional health benefits. Walkable neighborhoods and opportunities for lifelong learning are two suggested ways that communities could promote brain health and support those at highest risk of dementia.   

There’s an economic incentive, too, since “researchers have estimated that even a modest delay in disease onset of Alzheimer’s would save hundreds of thousands of dollars for every American affected,” the professors explain. “Thus, providing incentives to companies who offer stress management resources could ultimately save money as well as help people age more healthfully.” 

Reducing the Stigma of Mental Health Can Mean Healthier Aging 

Reducing the stigma around mental health and aging can also play a role in lowering the stress associated with getting older. The professors explain, “For instance, normalizing the use of hearing aids and integrating reports of perceived memory and mental health issues into routine primary care and workplace wellness programs could encourage people to engage with preventive services earlier.” 

It’s true that there is currently no cure for Alzheimer’s disease. “However,” the professors conclude, “if interventions aimed at reducing stress were prioritized in guidelines for dementia prevention, the benefits could be far-reaching, resulting in both delayed disease onset and improved quality of life for millions of people.” 

Rajiv Nagaich – Your Retirement Planning Coach and Guide 

The long-awaited book by Rajiv Nagaich, called Your Retirement: Dream or Disaster, has been released and is now available to the public. Retirement: Dream or Disaster joins Rajiv’s ground-breaking DVD series and workbook, Master Your Future, as a powerful planning tool in your retirement toolbox. As a friend of AgingOptions, we know you’ll want to get your copy and spread the word.  

You’ve heard Rajiv say it repeatedly: 70 percent of retirement plans will fail. If you know someone whose retirement turned into a nightmare when they were forced into a nursing home, went broke paying for care, or became a burden to their families – and you want to make sure it doesn’t happen to you – then this book is must-read. 

Through stories, examples, and personal insights, Rajiv takes us along on his journey of expanding awareness about a problem that few are willing to talk about, yet it’s one that results in millions of Americans sleepwalking their way into their worst nightmares about aging. Rajiv lays bare the shortcomings of traditional retirement planning advice, exposes the biases many professionals have about what is best for older adults, and much more. 

Rajiv then offers a solution: LifePlanning, his groundbreaking approach to retirement planning. Rajiv explains the essential planning steps and, most importantly, how to develop the framework for these elements to work in concert toward your most deeply held retirement goals.  

Your retirement can be the exciting and fulfilling life you’ve always wanted it to be. Start by reading and sharing Rajiv’s important message. And remember, Age On, everyone! 

(originally reported at https://theconversation.com)