14 Ways To Lower Your Risk Of Dementia

Dementia is a condition that impacts cognitive functions such as memory, thinking, and judgment, severely affecting daily life.

Fortunately, research has shown that certain lifestyle changes can help lower the risk of developing this debilitating condition. Based on a 2024 report published in The Lancet, here are 14 actionable steps that can help protect cognitive health:

Limit Alcohol Consumption
Heavy alcohol consumption is strongly linked to an increased risk of dementia. However, research suggests that reducing alcohol intake from “heavy” levels to “moderate” levels can significantly lower this risk. Even those who cut back on alcohol can see a reduction in their chances of developing dementia later in life.

Avoid Smoking
Smoking has long been associated with an array of health problems, and dementia is no exception. Smoking contributes to heart and vascular problems, which, in turn, can impair brain function. The toxins in cigarettes can also cause inflammation in the brain, leading to neurodegenerative conditions such as Alzheimer’s disease. Therefore, quitting smoking can lower the risk of developing dementia.

Manage Diabetes
There is a growing body of evidence showing a strong connection between metabolic disorders like diabetes and an increased risk of dementia. Poorly managed diabetes can lead to higher inflammation in the brain, which impairs nerve signaling. Properly managing blood sugar levels and keeping diabetes under control can help reduce brain inflammation and protect cognitive function.

Maintain a Healthy Weight
Obesity has been identified as a major risk factor for dementia. Studies have shown that carrying excess weight increases the chances of developing Alzheimer’s and other types of dementia. Managing your weight through a balanced diet and regular exercise can significantly reduce this risk.

Control Blood Pressure
High blood pressure, or hypertension, has been shown to elevate the risk of cognitive decline and dementia. Keeping blood pressure under control through lifestyle changes like reducing sodium intake, eating a heart-healthy diet, and exercising regularly can lower the risk of dementia by approximately 15%. Regular monitoring of blood pressure is key.

Minimize Exposure to Air Pollution
Chronic exposure to fine particulate matter, a type of air pollution found in industrial areas, around construction sites, and from sources like unpaved roads and wildfires, has been linked to an increased risk of developing dementia. Individuals who live in areas with higher levels of air pollution are more likely to suffer from cognitive decline. Minimizing exposure to air pollutants, if possible, can help protect brain health.

Protect Yourself From Head Injuries
Head injuries, especially repeated concussions or a history of traumatic brain injury, have been associated with an elevated risk of dementia later in life. A single head injury increases the risk by 25%, and the risk increases even further with multiple injuries. Taking precautions to avoid head trauma, such as wearing protective gear during sports or avoiding dangerous activities, is crucial for maintaining cognitive health.

Be Physically Active
Physical exercise plays a vital role in maintaining brain health. Studies show that being active can lower the risk of developing dementia. Even light, daily aerobic exercises such as walking, biking, or swimming can be beneficial. Aim for at least 20-30 minutes of physical activity each day to improve circulation and promote overall brain health.

Manage Mental Health
Mental health issues, particularly depression, have been linked to a higher likelihood of developing dementia in the future. According to a 2023 study, individuals with depression are more than twice as likely to develop dementia later in life. Managing mental health through therapy, medication, and healthy lifestyle habits like adequate sleep, exercise, and a healthy diet can play a role in reducing the risk of dementia.

Stay Socially Active
Social engagement has a protective effect on cognitive health. Maintaining strong social connections with family, friends, and community groups has been shown to help reduce the risk of dementia. Engaging in social activities, volunteering, or joining clubs can keep the brain active and reduce the chances of cognitive decline.

Treat Hearing Loss
Untreated hearing loss has been associated with an increased risk of dementia, with some studies showing a 50% higher risk in those with untreated hearing problems. However, individuals who use hearing aids may have a reduced risk of dementia compared to those who do not address their hearing loss. Getting regular hearing check-ups and using hearing aids when necessary can protect against cognitive decline.

Keep Learning
Education and continuous learning can help protect the brain from dementia. Research has found that individuals with lower levels of education are more likely to develop dementia, while those who keep learning throughout life tend to have a lower risk. Engaging in mentally stimulating activities, like reading, puzzles, or learning new skills, may help protect against cognitive decline.

Manage Cholesterol
High cholesterol, particularly in midlife, is another risk factor for dementia. Elevated cholesterol levels contribute to the development of plaque in the arteries, impairing blood flow to the brain. This can increase the risk of dementia. Following a heart-healthy diet, such as the Mediterranean diet, can help optimize blood flow to the brain and reduce dementia risk. Regular cholesterol monitoring is important for preventing long-term cognitive decline.

Stay on Top of Your Vision
Untreated vision loss has been found to increase the risk of dementia by approximately 50%. Vision problems can lead to social isolation and a lack of stimulation, both of which are detrimental to cognitive health. Regular eye exams and treating vision issues, such as getting glasses or cataract surgery, are essential for maintaining brain health and reducing the risk of dementia.

Conclusion:
The key to lowering the risk of dementia lies in making healthy lifestyle choices. These 14 actionable steps focus on managing physical and mental health, preventing injuries, staying engaged socially, and being proactive about your health. By adopting these practices, individuals can significantly reduce their chances of developing dementia and maintain a better quality of life as they age.

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