7 Ways To Reduce Your Dementia Risk
Dementia is the medical term used to describe a group of symptoms consisting of memory loss, impaired judgement, disorientation and behavioural changes, which are of sufficient severity to cause loss of function.
The most common type of dementia is Alzheimer's disease, which makes up 50% to 70% of cases. Other common types include vascular dementia (25%), Lewy body dementia (15%), and frontotemporal dementia.
Rarer causes include normal pressure hydrocephalus, Parkinson's disease, syphilis, and Creutzfeldt–Jakob disease.
With increasing life expectancy, the prevalence of dementia is certain to increase. We look at some ways (with data to back them) we can reduce our risk of developing dementia.
1. Keeping Physically Active
Physical activity has long been shown to reduce one’s health risks and increasingly, studies have shown that those who engage in regular physical activity enjoy better brain function and reduce their risks of developing dementia. This is because physical activity increases the flow of blood to your brain, stimulates the growth of brain cells and the connections between them.
Studies have suggested that those who exercise regularly have greater volume in their prefrontal cortex and medial temporal cortex (the parts of the brain that control thinking and memory).
As a general guide, you will want to be engaged in physical activity that would cause an increase in your heart rate such that you get a little out of breath. You can start with short durations of 30 minutes of activity, 3-5 times a week.
Simple activities like brisk walking, jogging, swimming or even joining a dance or exercise programme are all simple ways in which you can do this.
(Ref: Mayo Foundation for Medical Education and Research v.86(9); 2011 Sep)
2. Eat Well
A healthy diet consists of a high proportion of fruit and vegetables, nuts, whole grains, legumes (beans peas and lentils), foods high in omega 3 fatty acids (eg. oily fish, walnuts, olive oil). Reduce your intake of sugar, salt and saturated fats.
Research has also suggested that those who follow the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet can reduce their risks of getting dementia by 50%. This diet empahasis the consumption of natural plant-based foods (specifically berries and green leafy vegetables) with and to limit your intake of animal products and foods which are high in saturated fat. It also advises you to restrict your intake of foods such as butter, cheese, pastries and sweets, fried/fast foods, red meats to a couple of servings per week if you can help it.
3. Avoid smoking and drinking excessive amounts of alcohol
Studies have suggested that drinking excessively over a number of years may increase your risk of developing dementia. But this is not to say that those who may enjoy an occasional glass or two will have to put away their alcohol altogether because there are also studies which suggest that drinking a moderate amount of alcohol can in fact protect you against dementia. This is due to the fact that moderate consumotion of alcohol has been shown to increase good cholesterol, increase flow of blood to the brain and reduce inflammation.
Smokers are at higher risk of getting dementia than non-smokers. Smoking also increases your risks of getting heart disease, stroke, cancer and many other diseases. Unlike alcohol, there is absolutely no health benefit to smoking.
4. Keep Your Brain Active
Keeping your brain active or challenging your brain to do something new helps to build more brain cells and encourages and strengthens more connections between them. This may be one of the reasons why scientists have noticed a higher incidence of Alzheimer’s disease in those who have lower levels of education.
Having a reserve supply of brain cells and developing multiple connections between them is also believed to help you to cope better in the event that some of your brain cells are damaged or die. So take up a new sport, learn a new language, pick up a new skill or musical instrument.
(Ref: National Institute on Aging, Preventing Alzheimer's Disease: What Do We Know?)
5. Look after your cardiovascular health
Research has shown that patients with high blood pressure or poor cardiovascular health especially in mid life who do not seek treatment or whose conditions are poorly managed have a higher risk of developing Alzheimer’s disease. As such, it is important to make sure that you undergo regular health screening as you get on with age so that you are at least aware of any health conditions that you may have.
(Ref: Blood Pressure and Dementia - A Comprehensive Review) (Ref: Heart Disease as a Risk Factor for Dementia)
6. Have an active social life
Having an active social life is not just good for your soul. It is also good for your brain and can help stave off dementia. Attending church or communitiy activities and support groups Engaging in social activities that involve mental or physical activity like playing sports with a team or dancing with a partner have been shown to have even better effects for the brain.
(Ref: Social networks and their role in preventing dementia)
7. Ensure you have sufficient sleep
According to a study led by Maiken Nedergaard, M.D., making sure you get sufficient sleep may decrease your risk of getting Alzheimer’s disease. This is because the “glymphatic system” is ten times more active when you are asleep than while you are awake. This glymphatic system is a system that is responsible for removing proteins known as amyloid-beta, the accumulation of which has been shown to contribute to the risk of developing dementia and Alzheimer’s disease.
So what do you do if your lifestyle does not afford you the luxury of sleeping long stretches on a daily basis? The quality of sleep and not the quantity of sleep matters most so try one or more or the following:
- sleep in stretches of 4 hours or more
- take naps
(Ref: Nedergaard Explores Why We Need Sleep)
Further Reading
The article above is meant to provide general information and does not replace a doctor's consultation.
Please see your doctor for professional advice.