Although dementia may not be preventable, scientists today know more about it than they did a while ago. They claim that by making certain lifestyle changes, people can decrease their risk of developing dementia.
Dementia is a neurodegenerative syndrome that affects 50 million people globally and this number is expected to triple by 2050 and reach 152 million cases on a global scale.
Still, experts are firm that two from five dementia cases may be delayed or prevented by making some lifestyle changes.
Below, check out 10 ways to lower your risk of dementia.
10 Ways to Reduce the Risk of Dementia
- Hypertension
High blood pressure increases the risk of blood clots. This blocks the blood flow to the brain, which further increases the risk of strokes and loss of brain cells.
Eventually, the brain could also shrink.
People with hypertension were found to have a higher risk of dementia later on in life. This is why controlling your blood pressure should begin from your 40s and also reduce the contributing factors for it like smoking, a sedentary lifestyle, and sugary foods.
- Obesity
People with obesity have a higher risk of dementia. According to researchers, obesity is premature aging because it’s associated with chronic health issues in older age.
The author of the report, Adesola Ogunniyi, a professor of medicine at the Nigerian University of Ibadan, explains that obesity is a risk factor for chronic heart illnesses that damage the blood vessels and lower the blood flow.
To lose weight, you need to lower your caloric intake and decrease the consumption of sugar-rich foods and drinks, while boosting your physical activity.
- Depression
People who’re developing dementia have a higher risk of depression. And, depression increases the risk of dementia, even though the exact reason isn’t yet known according to scientists.
Some claims are that depression speeds up the aging and shrinking of the brain. What’s more, depressive individuals are less likely to do brain-stimulating activities like communication with people and working out.
- Overconsumption of alcohol
Overconsumption of alcoholic drinks can damage the blood vessels and brain cells and lead to smaller brain tissues and serious nutritional deficiencies.
In one study, alcoholism was found to be a major risk for all types of dementia, particularly the early-onset one that develops prior to the age of 65.
This is why chronic drinkers have to reduce their alcohol intake gradually because it’s the safest and most effective way.
- Hearing loss
People with hearing loss that happens in midlife are at a higher risk of developing dementia.
Hearing loss is socially isolating and when people don’t engage in speech and listening, the brain reserves are negatively affected.
To avert it, people are advised to avoid exposure to excessive noises whereas those with hearing difficulties should get diagnosed and get the needed helping hearing aid.
- Cognitive health and education
Getting more educated in early life may help lower the chances for dementia. The author of the report and professor of neurology, gerontology, and psychiatry, Lon Schneider notes that the more we learn, the more cognitive reserves we create.
The synapses or connections between brain cells can decrease because of illnesses and aging. But, thanks to the reserves, a person becomes more resistant to diseases, according to Schneider.
In a study done in China, people older than 65 who regularly played games, bet, and read had a lower risk of dementia.
- Traumatic brain injury
TBI is often a result of an injury from car crashes, sports accidents, surviving blasts, etc. Severe TBI has been linked with abnormal proteins known as tau- a biomarker of Alzheimer’s.
People at the age of 50 or older that have a history of TBI also have a higher risk of dementia than those without it.
Older adults often experience TBI after a fall. To lower the risk of falls, it’s important for the elderly to regularly do balance workouts and strength training for a healthy body and strong legs.
- Smoking
Smoking increases the chances of dementia due to the issues it causes with the function of the blood vessels.
This means a smoker is more likely to experience small strokes or brain bleeds and the tobacco smoke chemicals are also known to encourage inflammation.
No matter how long you’ve been smoking, it’s always a good idea to quit.
- Loneliness and social isolation
When a person forms social connections, their cognitive reserves increase. Interaction helps keep our brains active and healthy.
On the other hand, social isolation, according to research, increases the chance of dementia. In one study, the people who were single and those widowed were likelier of developing dementia when compared to the people with partners.
Therefore, chatting with a friend, getting a coffee and a walk in the park together, or playing a social game on the weekend is more than welcome.
- Physical activity
Physical activity and regular workouts help lower the risk of dementia. This is believed to be a result of the neurochemicals and birth of neurons in the brain caused by workouts. They also better our mood, learning, and memory.
According to experts, it’s never too late to move more. You needn’t be a marathon runner to feel the benefits, just regularly active.