How to Prevent Dementia

December 6, 2023

Over 55 million people worldwide are currently living with dementia - including Alzheimer's disease, the most common type - and almost 10 million new cases are diagnosed each year. Dementia, as well as Alzheimer's, are umbrella terms for a collection of illnesses characterized by significant cognitive decline, memory loss, and other severe health conditions. These disorders primarily affect people over the age of 65, though some forms of dementia (called early-onset dementia) are diagnosed younger than this.

Dementia is a progressive condition with several different stages, with Alzheimer's disease being an example, and the symptoms become more severe over time. Complications such as heart disease or a heart attack can arise, making it more critical for proactive care, often involving caregiving initiatives. There is no guaranteed way to prevent dementia, but some lifestyle choices and behaviors can significantly reduce your risk of cognitive decline as you age.

Can Dementia Be Prevented?

Dementia, including Alzheimer's disease, has many possible causes, making it challenging to prevent. However, through understanding dementia and Alzheimer's risk factors, you can reduce your likelihood of cognitive decline by making lifestyle changes that mitigate these risks.

Factors known to decrease your risk of dementia and Alzheimer's include maintaining a healthy diet, engaging in regular exercise, ensuring good-quality sleep, social and cognitive stimulation, and avoidance of tobacco and alcohol.

The two strongest risk factors for dementia – and Alzheimer's disease specifically – are aging and genetics. Most cases of dementia are diagnosed in people over the age of 65, and some people are genetically predisposed to cognitive decline. This means if you have close relatives with dementia, you may be at greater risk of developing dementia yourself.

What Are the Risk Factors For Dementia?

The two strongest risk factors for dementia are aging and genetics. Most cases of dementia are diagnosed in people over the age of 65, and some people are genetically predisposed to cognitive decline. This means if you have close relatives with dementia, you may be at greater risk of developing dementia yourself.

Fortunately, there are plenty of things you can do to reduce your risk of dementia, even if the illness runs in your family. This is because many of the risk factors for dementia are related to lifestyle, and are completely within your control.

Key risk factors for dementia include smoking, poor diet, excessive alcohol consumption, lack of exercise, high cholesterol, poor-quality sleep, high blood pressure, and diabetes. Social isolation, a lack of cognitive stimulation, and depression may also increase a person’s risk of developing dementia.

Prevention of Dementia

Lots of people want to know how to prevent dementia, especially those with family members experiencing cognitive decline. While there is no guaranteed way to prevent Alzheimer’s disease or dementia, there are lots of things you can do to reduce your risk.

How to Slow Down Dementia Onset: Lifestyle Factors

Healthy lifestyle choices can improve almost every aspect of your well-being and may help prevent dementia. You can reduce your risk of age-related cognitive decline by exercising regularly, eating a nutritious diet, sleeping well, avoiding alcohol and tobacco, and protecting your emotional and mental health.

Physical Activity

Regular exercise is one of the best things you can do for your health. Physical activity can strengthen your bones and muscles, help you to maintain a healthy weight, improve brain health, and may help to prevent dementia.

Studies have found that regular exercise can reduce a person’s risk of developing dementia by around 30%. Even light exercise (like house cleaning or grocery shopping) may help to prevent dementia. However, the more physically active you are, the less likely you are to develop dementia when you are older.

Healthy Eating

There are no specific foods that cause or prevent dementia, but eating a healthy diet may reduce your risk of cognitive decline. Eating a Mediterranean diet (high in vegetables, whole grains, beans, healthy fats, nuts, seeds, beans, and fruits) is associated with a significantly lower risk of dementia. Conversely, a diet high in ultra-processed foods (containing lots of sugar, fat, and salt) may increase your risk of dementia by up to 25%.

Good Sleep

There is a strong link between dementia, including Alzheimer's disease, and quality of sleep. Evidence shows that people who regularly get good-quality sleep are less likely to develop Alzheimer's disease and other forms of dementia. This may be because deep sleep is required to remove waste products from the brain, igniting a crucial connection between sleep and brain health. In the absence of deep sleep, these toxins may accumulate and increase your risk of Alzheimer’s, leading to severe impairment if left unchecked. Therefore, early diagnosis and treatment are crucial.

Taking care of your mental health may be important for dementia prevention. Studies have shown that depression at any age may increase your risk of cognitive decline in later life. Social isolation and loneliness are also associated with an increased risk of Alzheimer’s disease and dementia. Developing prevention strategies that help individuals maintain an active social life may be an essential addition to traditional treatment plans.

Emotional Wellbeing

Reduce Alcohol and Quit Smoking

Tobacco and alcohol use raises your risk of all sorts of health issues, including dementia. Fortunately, quitting smoking may reduce your risk of cognitive decline to the same level as people who have never smoked. Limiting your alcohol intake also benefits brain health and may prevent the onset of dementia.

Stay Cognitively and Socially Active

Brain-stimulating activities and social interaction may be key to preventing cognitive decline. Some studies have found that people who regularly engage in social and intellectual activities have a decreased risk of dementia. There is no way to stop dementia from progressing, but activities that boost cognitive function may help to slow cognitive decline in patients.

How to Avoid Dementia by Improving Heart Health

Keeping your heart healthy is critical for preventing serious health issues. This is particularly important in mid-life. Research has found that people with better cardiovascular health at age 50 are less likely to get dementia than those with poor heart health. Read on for tips on how to prevent dementia by managing your weight, blood sugar levels, and cholesterol.

Diabetes Management

Diabetes is a significant risk factor for dementia. People with type 1 diabetes may be 93% more likely to develop dementia than the general population, and those with type 2 diabetes also have an elevated risk of cognitive decline. If you have diabetes, managing your blood glucose levels may be critical for reducing your risk of cognitive decline in later life.

Manage Cholesterol

High cholesterol levels have been linked to a greater risk of all forms of dementia. High cholesterol is common among people who are overweight and those with diets high in fat and processed foods. You can reduce your cholesterol levels with regular exercise and a healthy diet, which may also help to prevent dementia.

Weight Management

Obesity is a global health problem and has also been identified as a risk factor for Alzheimer’s disease. Being overweight in middle age may increase your dementia risk by as much as 34%, so maintaining a healthy weight is crucial for safeguarding your cognitive health.

Understanding Genetic Risks For Dementia

Dementia is a complex set of illnesses with many potential causes related to lifestyle and genetics. You are more likely to develop Alzheimer’s disease if the illness runs in your family. However, having a family history of dementia does not necessarily mean you will develop the illness yourself.

Certain genetic mutations can increase your risk of Alzheimer’s disease. A rarer form of dementia, called early-onset familial Alzheimer’s disease, is hereditary. This means the genetic mutation that causes the disease is passed on from parent to child.

Conclusion

Many people ask how to prevent dementia naturally and, fortunately, there are several things you can do to reduce your risk. However, there is no guaranteed way to avoid Alzheimer’s, as cognitive decline is largely related to age and genetics.

You can significantly reduce your risk of dementia by living a healthy, physically and socially active lifestyle. Eating a healthy diet, sleeping well, exercising regularly, keeping your brain active, maintaining a healthy social life, and managing your blood sugar and cholesterol levels can all help to lower your risk of dementia.

References

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