Live as Long as Redford, and Remember It

In America today, we know more people are living to an older age. We just heard that Robert Redford died, we will miss him, but we can celebrate that he lived to almost 90. Bobby Hart just died at the age of 86, Giorgio Armani was 91 when he died this month. These men died after living healthy lives. Our population is getting older. In the United States, the life expectancy in 2000 was 76.9 years and in 2024 it had risen to 79.2 years. So, how do we work to make sure those years are good and happy years into our 80s, 90s, and beyond?

Dementia affects aging adults in increasing numbers. The American Heart Association (AHA) noted that dementia will more than double in the population from 2020 to 2026, resulting in 3.3% of the population living with some form of the disease.  Not all dementia is avoidable; some are related to the genes you were born with. But, if you could reduce the chance of developing a type of dementia, it would certainly be worth it.  One form that has a growing effect on the aging population is Vascular Cognitive Impairment and Dementia (VCID). Though there are several causes of dementia, VCID is currently the second most common cause. With some basic changes to your lifestyle, you can fight the risk  of VCID in  your life.

Vascular Cognitive Impairment and Dementia, let’s break down the name to understand what we are talking about.

·       Vascular has to do with the blood stream and the vessels that carry the blood

·       Cognitive, the dictionary says, is related to intellectual activity, like thinking, remembering, and figuring things out

·       Impairment means a loss or decrease in ability

·       Dementia is a loss in the ability to perform cognitive functions, so, less able to think, remember, and concentrate

When that is put together, we are talking about a decrease in memory and thinking caused by changes to the system that carries blood around your body. The AHA states there are ways to change your life which will help prevent your chance of being affected by VCID.

There is good news, there are small changes in daily living that are straight forward and manageable. It has been proven these changes in your daily life will make a positive improvement. You can reduce the chances of your life being affected by dementia, caused by vascular impairment.

What are some causes of VCID

·       High blood pressure

·       Diabetes

·       Lack of exercise

·       Being overweight

·       Smoking

You can work to control these contributing factors in your life.

Lifestyle changes to help protect you from VCID

·       High blood pressure

If you have high blood pressure and are on medication, be sure you are taking that medication like your doctor told you to. You will not have complete control over your blood pressure but taking your medication will decrease the extremes, which are the most dangerous.

·       Diabetes

This is another disease that you cannot totally control. However, taking your medication faithfully is important. Also, through nutrition and dietary choices you can decrease the effect diabetes has on your life. The better you keep your blood sugars in the range your doctor has advised, the less effect diabetes has on the rest of your body. You won’t get rid of the disease, but you will decrease the negative impact.

·       Exercise

Belonging to a gym or running a marathon is a great way to exercise, but that is not the only way. You can go to an exercise class at the Y, take a water aerobics class with your friends, or go for a walk in the park, you are still getting exercise. The secret is to move every day.

If you are not used to exercising, give yourself a break, start small but start with consistency. Find a buddy to make your exercising fun and to hold you accountable. Keep track of what you are doing each day and for how many minutes. After a month you can look back, you will be impressed with what you have done. One of the best things about consistently exercising is that this will have a positive effect on both your diabetes and your high blood pressure.

·       Managing your weight

There is no special diet you need to go on, but keeping track of what you are eating will help you be aware and help you control amounts. Many of these steps have influence on the other. Managing your weight will help you manage your diabetes, and exercising will help to manage your weight.

·       Smoking

If you are a person who has been smoking for a long time, it can be very difficult to stop. Allow yourself permission to ask for help. There are gums and patches that can help control the desire for nicotine. Some are over the counter, and your doctor can prescribe something stronger if you need it. Your doctor will be excited to help you to break this habit. There also are groups that will provide support as you work to stop smoking.

Changes in habits can be very difficult. However, when the payback is great enough, the change can be easier. Working to give yourself a greater chance of living healthily into your 90s and beyond can be a pretty big reward. More time to pursue your dreams and to be there for your family and community, while you can think clearly and remember those who are close to you, everyone wants that. That is the reward that can help you stick to the changes which will improve your chances that your coming years will be healthy.

1. ,Markus, H. S. (2024). Vascular Cognitive Impairment and Dementia: Mechanisms, Treatment, and Future Directions. Neurology (Review). https://pubmed.ncbi.nlm.nih.gov/39283037/ PubMed

2.       American Heart Association. (2025, August 18). Vascular contributions to cognitive impairment and dementia in the United States: Prevalence and incidence—Top things to know. Professional Heart Daily. https://professional.heart.org/en/science-news/vascular-contributions-to-cognitive-impairment-and-dementia-in-the-united-states/top-things-to-know

3.       https://www.merriam-webster.com › dictionary › cognitive

4.       Roman, G. C., Erkinjuntti, T., Cummings, J. L., & Neurology Section (authors). (Year). Etiology, clinical manifestations, and diagnosis of vascular dementia. In UpToDate. UpToDate. https://www.uptodate.com/contents/etiology-clinical-manifestations-and-diagnosis-of-vascular-dementia

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