Dementia is a condition that affects the brain, leading to difficulties with memory, reasoning,
and daily activities. Although the risk of developing dementia increases with age, there are
lifestyle choices you can make to help reduce your risk. Consider this simply guide in which we will describe strategies for reducing risk factors:
Strategies For Reducing Risk Factors
Protect Your Heart
The health of your brain is closely tied to the health of your heart. Conditions like high blood pressure, high cholesterol, and obesity can harm both. To keep your heart and brain in top shape, aim for regular physical activity (such as 30 minutes of brisk walking most days), eat a balanced diet rich in fruits and vegetables, limit saturated fats, and avoid smoking and excessive drinking.
Stay Mentally Active
Think of your brain as a muscle that needs regular workouts. Activities that challenge your brain, such as puzzles, reading, playing musical instruments, or learning new skills, can help keep your brain cells active and reduce the risk of dementia.
Stay Social
Being around other people is really good for your mental health. Feeling lonely or isolated can actually increase the risk of dementia. So, hanging out with friends and family or getting involved in community activities can be a big plus for your brain.
Prioritize Sleep
Quality sleep is crucial for brain health. During sleep, the brain clears out toxins that can lead to dementia. Aim for 7-9 hours of uninterrupted sleep per night. If you have sleep problems like insomnia or sleep apnea, seeking treatment can improve your sleep quality and possibly reduce dementia risk.
Eat Brain-Healthy Foods
Diets that are good for your heart are also good for your brain. The Mediterranean diet, which emphasizes whole grains, lean proteins (especially fish), healthy fats (like olive oil), and plenty of fruits and vegetables, has been linked to a lower risk of cognitive decline.
Regular Health Check-ups
Regular health check-ups can help manage chronic conditions like diabetes and hypertension, which, if left uncontrolled, can increase the risk of dementia. Hearing tests are also important, as hearing loss can contribute to cognitive decline.
Adopting these lifestyle habits can create a balanced approach to maintaining both physical
and mental health, potentially reducing the risk of dementia. While no single strategy can
guarantee prevention, a combination of healthy behaviors can significantly lower the chances
of developing dementia and contribute to a higher quality of life as you age.
Sources:
- https://www.nia.nih.gov/health/alzheimers-and-dementia/preventing-alzheimers-disease-what-do-we-know
- https://www.alzheimers.gov/life-with-dementia/can-i-prevent-dementia#what-are-risk-factors
- https://order.nia.nih.gov/publication/reducing-your-risk-of-dementia,
- https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease
- https://www.nih.gov/news-events/news-releases/combination-healthy-lifestyle-traits-may-substantially-reduce-alzheimers
