Although there is currently no definitive way to prevent all types of dementia, studies have found that maintaining a healthy lifestyle may reduce the risk of dementia in old age. At the same time, a healthy lifestyle can also prevent cardiovascular diseases, such as stroke and heart attack, which are themselves risk factors for Alzheimer's disease and vascular dementia, the two most common forms of dementia.
Dementia risk factor analysis
Risk factors are factors that increase the likelihood of developing the disease. Some dementia risk factors are difficult or impossible to change:
Age: The older you get, the more likely you are to develop the disease, but dementia is not an inevitable consequence of the aging process.
Genes: Typically, genes alone are not thought to cause dementia, but certain genetic factors are associated with less common types of dementia. Dementia often occurs as a result of a combination of genetic and environmental factors (e.g., smoking, lack of regular exercise).
Gender: In general, women are more susceptible to Alzheimer's disease, which may be related to longer life expectancy and loss of estrogen protection in the later stages.
In addition, several studies have pointed out that the following risk factors are extremely important:
- air pollution
- Hearing loss
- Untreated depression
- Loneliness or social isolation
- Sedentary for long periods of time
The results of the study showed that about 40% of cases of dementia were preventable by adjusting for modifiable risk factors. Experts agree that heart-healthy practices are just as good for the brain. As a result, you can reduce your risk of dementia by doing the following:
- Eat a balanced diet: Follow the Healthy Eating Guidelines, or Mindful Eating for a balanced diet.
- Maintain a healthy weight: Avoid being overweight or obese, as excess weight can increase blood pressure and the risk of type 2 diabetes, both of which are associated with a high risk of Alzheimer's disease and vascular dementia.
- Exercise regularly: Engage in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, biking, or dancing, and at least twice a week muscle-strengthening exercises, such as gardening or yoga.
- Alcohol control: Adhere to the recommended standard of no more than 14 units of alcohol per week for men and women, spread out over more than 3 days if the limit is reached, and ensure that there are no days a week to drink alcohol.
- Quit smoking: Smoking can harden the arteries, raise blood pressure, increase the risk of cardiovascular disease and many types of cancer, and damage the nervous system, including the brain.
- Control blood pressure: Keeping blood pressure at a healthy level is essential for maintaining brain health.
Learn more about the essentials of dementia prevention:
Diet and dementia
Risk warning: A diet rich in saturated fat, salt and sugar, and low in fibre increases the risk of high blood pressure, high cholesterol, being overweight or obese, and type 2 diabetes, all of which are associated with an increased risk of dementia.
Solution: Adhere to a healthy and balanced diet, and refer to the "Healthy Eating Guidelines" to mix foods reasonably.
Weight and dementia
Risk warning: Being overweight or obese increases the risk of blood pressure and type 2 diabetes, which are associated with an increased risk of Alzheimer's disease and vascular dementia.
What to do: Use a healthy weight calculator to check if your weight is within the normal range. If you're overweight or obese, losing even 5 to 10 percent of your extra weight can help reduce your risk of dementia. More information on weight loss can be found on the NHS Better Health website.
Exercise and dementia
Risk warning: Lack of regular physical activity increases the risk of cardiovascular disease, overweight or obesity, and type 2 diabetes, which are also associated with an increased risk of dementia. Older people who lack exercise are more likely to have problems with memory or thinking (cognitive decline).
What to do: Get at least 150 minutes of moderate-intensity aerobic activity per week as recommended, combined with strength training at least twice a week. Also, reduce sedentary time and get up more often, such as taking the stairs instead of the elevator, and standing up when you are on the phone.
Depression and dementia
Risk warning: The relationship between depression and dementia is complex, and untreated depression appears to increase the risk of dementia. However, depression can also occur as part of the overall symptoms of dementia. Either way, low mood, anxiety, or depression can affect social activity and the ability to participate in psychostimulating activities.
What to do: If you, a family member or friend is concerned about possible depression, talk to your GP and they may recommend cognitive behavioural therapy (CBT) or talk therapy. Learn more tips to combat depression.