Dementia is a debilitating condition that can impact various aspects of your cognition and personality. While you cannot always control your risk of developing the disease, recent research has identified 14 factors that can help reduce your chances in the future. These “modifiable factors” were outlined in an August 2024 report published in The Lancet, and medical experts emphasize their significance.
“Simple lifestyle changes can have a significant impact on reducing dementia risk,” states Dr. Amit Sachdev, MD, MS, who serves as the medical director in the Department of Neurology at Michigan State University. Here’s what you need to know, as advised by experts including Dr. Amit Sachdev, Dr. Heshan J. Fernando, PhD, a clinical neuropsychologist at Corewell Health in Michigan, and Dr. Verna Porter, MD, a neurologist and director of Dementia, Alzheimer’s Disease, and Neurocognitive Disorders at Pacific Neuroscience Institute.
To lower your dementia risk, consider implementing these key lifestyle adjustments highlighted in the report:
1. Moderate your alcohol consumption: Research indicates that heavy drinkers are more prone to developing dementia than moderate drinkers. Even reducing alcohol intake from heavy to moderate levels can lower the risk.
2. Quit smoking: Smoking is associated with an increased risk of dementia due to its detrimental effects on heart and blood vessel health, as well as causing inflammation linked to Alzheimer’s disease.
3. Manage diabetes: Studies suggest a connection between conditions like diabetes and impaired nerve signaling in the brain. By controlling diabetes, you may reduce brain inflammation and enhance protection.
4. Maintain a healthy weight: Obesity has been linked to a higher dementia risk, making weight management crucial in reducing this risk factor.
5. Monitor blood pressure: Lowering blood pressure in individuals with hypertension has been shown to decrease dementia risk by approximately 15%.
6. Reduce exposure to air pollution: Prolonged exposure to fine particulate matter air pollution is associated with a higher likelihood of developing dementia. Sources include construction sites, unpaved roads, and industrial emissions.
7. Prevent head injuries: Past head injuries are linked to an increased risk of dementia. A single prior head injury raises the risk by 1.25 times, while multiple injuries significantly elevate the risk.
8. Engage in regular physical activity: Physical exercise can play a key role in lowering dementia risk. Aim for daily aerobic activities lasting 20-30 minutes to promote brain health and overall well-being.
The importance of engaging in activities that promote cognitive health cannot be overstated. Dr. Heshan J. Fernando, a clinical neuropsychologist at Corewell Health in Michigan, emphasizes the significance of physical exercise in maintaining mental well-being. “Activities such as walking, biking, or aquatic pool exercises can benefit cognitive health,” Dr. Fernando notes.
In a recent study conducted in 2023, it was discovered that individuals diagnosed with depression have a significantly higher likelihood of being diagnosed with dementia later in life. To combat mental health issues, a combination of medication, therapy, and healthy lifestyle habits such as proper nutrition, regular physical activity, and sufficient sleep is recommended.
Furthermore, maintaining an active social life is crucial for cognitive health. Dr. Porter underscores the importance of staying socially engaged, as it may serve as a protective factor against Alzheimer’s disease and dementia in the future. Building and nurturing strong relationships with family and friends, participating in volunteer organizations, joining clubs or social groups, enrolling in classes, and engaging with the community are all strategies to enhance social connections.
Addressing hearing loss is another critical aspect of preserving cognitive function. A study conducted in 2024 revealed a correlation between hearing loss and an increased risk of developing dementia. Interestingly, individuals who use hearing aids demonstrate a lower likelihood of developing dementia compared to non-users.
Continuous learning is also identified as a key factor in reducing the risk of dementia. Research indicates a link between lower education levels and a heightened risk of dementia. However, individuals who actively pursue learning opportunities experience a decrease in their chances of developing cognitive decline. Dr. Porter emphasizes that education at any stage of life can serve as a protective measure against dementia.
Monitoring and managing cholesterol levels is essential in safeguarding cognitive health. Studies have established a connection between high cholesterol levels and an elevated risk of dementia, particularly as individuals age. Dr. Fernando advises adhering to a heart-healthy diet, such as the Mediterranean diet, which emphasizes the consumption of fruits, vegetables, lean proteins like chicken and fish, whole grains, and healthy fats. This dietary approach aids in optimizing blood flow to the brain, thereby supporting cognitive function.
Regular eye check-ups are imperative for cognitive health as well. Research indicates that untreated vision impairment significantly increases the risk of dementia. Therefore, it is recommended to schedule routine appointments with an optometrist to address any vision concerns promptly.
In conclusion, adopting a holistic approach to cognitive health by incorporating physical activity, social engagement, hearing care, continuous learning, cholesterol management, and vision maintenance can contribute to a reduced risk of developing dementia. By prioritizing these elements, individuals can proactively safeguard their cognitive well-being and enhance their overall quality of life.
