Lifestyle changes you can make to help prevent dementia
Dementia affects millions of people all over the world, and that number continues to increase every year—by more than 9.9 million to be exact. That means that there is a new case of dementia every 3.2 seconds. While it may seem like the cognitive disease strikes indiscriminately, studies have suggested that there are actually several factors that may contribute to the onset of the disease.
While there are no 100% certain ways to prevent dementia, various studies have suggested different ways that we may reduce our risk—and help our overall health in the process. Click through to find out ways you may be able to sustain your cognitive health and ward off dementia.
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What is dementia?
Dementia is an umbrella term for the loss of cognitive abilities such as speech, memory, or problem-solving that impairs daily life.
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The impact of Alzheimer’s
Alzheimer’s is the most common cause of dementia. It accounts for an astounding 60-80% of overall dementia cases.
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Risk factors for dementia
There are several risk factors of dementia that we cannot change, such as age and genetics. These factors do not cause dementia, and it’s certainly not a standard part of aging, however they can make it more likely.
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Other possible factors
Other potential risk factors include a lower level of education, a sedentary lifestyle, hearing loss, untreated depression, and social isolation.
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What changes can you make?
While you cannot guarantee that you will not suffer from dementia, there are several lifestyle changes that you can make that may give you a better chance of delaying or preventing the disease.
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Eat a healthy diet
A healthy diet can help prevent a variety of different illnesses, including diabetes and dementia, but it can also help to keep your cholesterol and blood pressure in check.
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How to do it
Cut down on sugars, salt, and saturated fats. You should also limit your intake of starchy foods such as potatoes or pasta.
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Eat a balanced diet
Eating only leafy greens isn’t going to sustain you. It’s not enough to just eat healthy, you also need to eat a balanced diet.
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How to do it
Make sure you’re getting the appropriate amount of fiber during the day. Eat healthy portions of fruit and vegetables daily, protein several times a week, and drink a lot of water.
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Exercise regularly
Exercise has been suggested as one of the best ways to reduce the risk of dementia. It keeps you healthy mentally, physically, and emotionally.
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How to do it
Try doing exercise that you enjoy, whether it be gardening, sports, or taking long walks. Aim for 150 minutes of moderate intensity exercise per week.
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Control your alcohol intake
Drinking large amounts of alcohol on a regular basis can cause damage to various parts of your body, including your nervous system (which includes your brain). It can also increase your risk of stroke.
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How to do it
Stick to the recommended drinking limit during the week, and include several alcohol-free days. You should try not to go over 14 units in a week.
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Stay social
It’s been suggested that loneliness and social isolation could be big factors when it comes to dementia, so creating and maintaining meaningful connections are important to counteract that.
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How to do it
This doesn’t mean that you have to strike up a conversation with everyone you see. Try cultivating face-to-face relationships. This can be done through joining clubs, volunteering, or taking group classes.
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Keep your mind active
Numerous studies have suggested that stimulating the brain is one of the main factors in reducing the likelihood of mental decline.
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How to do it
Regularly challenge yourself. This could mean something simple such as a puzzle, a crossword, or a brain teaser, or you could try for a longer-term activity such as learning a new language or skill.
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Sleep well
It should be no surprise to anyone at this point that sleep is one of the best things we can do to keep ourselves healthy, both physically and mentally.
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How to do it
Create a sleep schedule, meaning get up and go to bed at roughly the same times. You can also encourage sleep by avoiding screens before bed or by creating a relaxing bedtime ritual. If you find that you’re still having trouble, go see a specialist right away.
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Quit smoking
Smoking doesn’t just cause lung cancer—it can also raise your blood pressure and affect your circulation, which can impact the blood vessels in the brain.
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How to do it
There are a variety of ways to quit smoking, but there is no one-size-fits-all solution. Talk to your doctor to figure out the right way for you to quit if you find your motivation flagging.
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Treat depression
Depression has been theorized as both a risk factor and a symptom when it comes to dementia. It can directly affect your ability to do other cognition-positive activities such as sleeping well and staying social.
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How to do it
If you notice that you’re showing signs of depression, talk to your doctor or to a therapist. They can better recommend next steps, which may include therapy or medication.
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Keep learning
Studies have suggested that education may have a sway on future dementia. One study stated that approximately 8% of dementia cases may be linked to leaving education before secondary school.
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How to do it
Keep learning! This doesn’t necessarily mean in a classroom. Take a class online or at your local college if you’d like, or take lessons to learn a new hobby.
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Protect your brain
Head injuries, perhaps not shockingly, can lead to a loss of cognitive abilities. While some things may happen unpredictably, there are certain precautions you can take to prevent these types of injuries.
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How to do it
The obvious methods are to wear a helmet when suggested, and to wear your seatbelt in the car. Less obvious, however, is working on coordination and balance exercises, so you’re less likely to accidentally fall. Activities such as yoga and tai chi fall into this category.
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Keep an eye on your health
There are several health issues that we have mentioned throughout this gallery that can potentially impact dementia in the future, such as heart health, blood pressure, and depression. The longer these go on, the more likely they are to have a lasting impact.
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