Modifiable risk factors that increase your dementia risk and how to address them

11/04/2024 / By Olivia Cook

Dementia is not an inevitable part of aging. A healthy lifestyle can significantly reduce your risk of developing the condition. A study has found that nearly half of dementia cases could be prevented through improved lifestyle choices.

Currently, over 55 million people around the globe are suffering from dementia. The World Health Organization (WHO) predicts that this number will double approximately every 20 years, with estimates reaching 78 million by 2030 and 139 million by 2050.

Although age, genetics and family history are beyond anyone’s control, there are modifiable risk factors that can be addressed to decrease the risk of cognitive decline and Alzheimer’s disease.

The Lancet collaborated with prominent academic and charitable institutions, including University College London, Alzheimer’s Society, ESRC and Alzheimer’s Research UK, to establish a Commission on Dementia Prevention, Intervention and Care. Led by Professor Gil Livingston, the commission analyzed the best evidence available to offer guidance on preventing or managing the dementia epidemic.

The Commission’s findings suggest that around 40 percent of dementia cases worldwide are attributable to a dozen or so modifiable risk factors, underscoring the importance of addressing both health-related and social determinants in preventing dementia.

Modifiable risk factors for dementia

Here’s a detailed breakdown of how various factors increase the risk of developing dementia, especially at a young age:

Physical factors

Blood pressure. High blood pressure (hypertension) can damage brain blood vessels, increasing the risk of vascular dementia and other cognitive impairments. To mitigate these risks, it’s essential to regularly monitor blood pressure, maintain a healthy weight, reduce your salt intake, manage stress and follow a diet rich in fruits, vegetables and whole grains.

Blood sugar. Elevated blood sugar levels, particularly in diabetes, can lead to vascular damage and brain inflammation, raising the risk of Alzheimer’s disease and vascular dementia. Preventive measures include maintaining normal blood sugar levels through a balanced diet, regular exercise and reasonable weight management.

Cholesterol. High levels of LDL (“bad”) cholesterol can cause plaque buildup in blood vessels, which increases your risk of stroke and reduces blood flow to the brain– a contributing factor to cognitive decline. To prevent these issues, adopt a diet low in saturated fats and cholesterol, engage in regular physical activity and take medications if needed. Incorporating omega-3-rich foods, such as oily fish, into your diet can also support both heart and brain health.

Body mass index (BMI). Both obesity and being underweight can negatively impact brain health. Obesity is linked to inflammation and vascular problems, while being underweight may indicate nutritional deficiencies that can affect cognitive function. To maintain a healthy BMI, eat a balanced diet, exercise regularly, monitor your weight and body composition and consult your healthcare provider for personalized guidance.

Lifestyle factors

Nutrition. A poor diet high in processed foods and sugar can lead to inflammation, vascular issues and impaired brain function, while nutrient deficiency can decrease cognitive function. To prevent these effects, consume a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Foods packed with antioxidants, such as berries, leafy greens and nuts, are particularly beneficial to brain health.

Physical activity. A sedentary lifestyle contributes to poor cardiovascular health, which leads to impaired brain function and increases dementia risk. To counteract this, engage in at least 150 minutes of moderate-intensity aerobic exercise weekly, such as walking, swimming or cycling, to boost cardiovascular and cognitive health.

Sleep. Poor sleep quality and disorders like sleep apnea can lead to cognitive decline and dementia, as chronic sleep deprivation negatively affects memory and brain function. To improve sleep quality, establish a regular sleep schedule, create a calming bedtime routine and address any sleep disorders. Aim to get seven to nine hours of quality sleep each night. (Related: New risk factor for Alzheimer’s disease revealed: Are you getting enough good sleep?)

Alcohol. Excessive alcohol consumption can damage the brain and lead to cognitive decline; long-term heavy drinking is linked to an increased risk of dementia. To mitigate these risks, limit alcohol intake to moderate levels — only one drink per day for women and two for men. Avoid binge drinking and seek help if you’re struggling with alcohol dependence.

Smoking. Smoking damages blood vessels and raises the risk of cardiovascular diseases, which can negatively impact brain health and increase the likelihood of dementia. Quitting smoking is crucial to reduce your risk of cognitive decline.

Social-emotional factors

Stress. Chronic stress can lead to inflammation and damage brain cells, increasing the risk of cognitive decline and dementia. To manage stress effectively, practice techniques such as mindfulness, meditation and deep breathing exercises, and maintain a healthy lifestyle.

Social relationships. Social isolation and lack of meaningful interactions can elevate your risk of cognitive decline and dementia, while social engagement stimulates cognitive function and provides emotional support. To maintain optimal cognitive performance, build social connections through friendships, community activities and family interactions and participate in group activities or volunteer work to stay socially active.

Meaning in life. A lack of purpose or meaning in life can contribute to cognitive decline and poor mental health. To counteract this, engage in activities that provide a sense of purpose and fulfillment, pursue hobbies, set personal goals and find activities that bring joy and satisfaction.

Learn more about dementia at Dementia.news.

Watch the following video about “These lifestyle changes can reduce your risk of getting Alzheimer’s.”

This video is from the Daily Videos channel on Brighteon.com.