5 Ways To Prevent Dementia

Dementia is an umbrella word used to describe a gradual loss of cognitive abilities that becomes noticeable and problematic in daily life. It is thought to be more of a set of symptoms than a disease; it can be caused by a number of different disorders, including Alzheimer's and vascular dementia. 

Here Are The 5 Ways To Prevent Dementia

Preventing dementia is a major public health concern because the world's population is getting older - we are ALL getting older - and dementia is becoming more common. Thankfully, there is evidence that changes in our lives can significantly reduce the likelihood of getting the symptoms. If you want to keep your brain healthy and delay the onset of dementia, try these 5 ways to prevent dementia all with included research.

1. Eat Right

A healthy, well-balanced diet is a potent weapon in how to lower risk of dementia. There is evidence that following specific dietary patterns can reduce the risk of cognitive decline and dementia. Two such path include Vegan (our first choice) and Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets.

- A Vegan diet excludes all animal products, including meat, dairy, eggs, and honey, relying entirely on plant-based foods such as fruits, vegetables, grains, nuts, and legumes. This diet is rich in fiber, vitamins, and antioxidants, which can contribute to overall health and lower the risk of chronic diseases like heart disease, diabetes, and certain cancers. 

- The Mediterranean diet is characterized by a low intake of processed and red meat (we skip this) and an abundance of fresh produce, whole grains, seafood (we skip this), olive oil (we go light on this), and nuts. Following a Mediterranean diet is linked to a 33% lower risk of getting dementia, according to a study published in the *Neurology* journal [1].

- The DASH diet, which started out as a blood pressure-lowering program, now places an emphasis on a variety of healthy foods including fruits, vegetables, whole grains, and lean meats (we skip this). Individuals whose cognitive function was improved and their risk of developing Alzheimer's disease was decreased were those who adhered carefully to the DASH diet, according to a study published in the journal *Alzheimer's & Dementia* [2).

2. Maintain a Regular Exercise Routine

Brain health and the prevention of dementia are both greatly improved by regular exercise. In addition to boosting your neuron growth and decreasing inflammation, exercise improves blood flow to the brain. A number of studies have shown that exercise can help fight cognitive decline.

- Aerobic exercise: The science shows that activities like swimming, cycling, and walking can enhance cognitive function. There are many research papers published on how to lower risk of dementia. Regular aerobic exercise greatly reduced the chance of acquiring Alzheimer's disease in older persons, according to a study published in the journal “JAMA Neurology” [3].

- Strength exercise: Similarly, the brain benefits from resistance exercise. Regular strength training was associated with better memory and executive function in older persons, according to a study published in the “Journal of the American Geriatrics Society“ [4].

Get at least 150 minutes of aerobic activity per week at a moderate level and strength train twice a week to see results.

3. Engage Your Mind

Another one on the list of 5 ways to prevent dementia is mental stimulation. Delaying the onset of dementia symptoms is possible through engaging in mentally challenging tasks, which helps build “cognitive reserve.”

The best way to keep your brain healthy and sharp is to continue learning throughout your life. Due to the cognitive reserve developed through learning, a higher education level was found to be connected with a decreased incidence of dementia, according to a study published in the “Neurology” journal [5].

- Mental Exercise: Brain games, even simple crosswords and other puzzles can all help train your brain. Research published in “Alzheimer's & Dementia” indicated that cognitive training reduced the risk of dementia and increased memory and thinking abilities in older persons [6].

- One more key technique to keep your brain busy is to maintain social engagement. Keep in touch with friends and family, take part in social events, and engage in conversations. Research published in “The Lancet” indicated that having strong social ties can help guard against dementia, whereas social isolation greatly increases risk [7].

4. Reduce the Risk of Cardiovascular Disease

There is a strong correlation between cardiovascular health and brain health. Cognitive decline and dementia can be caused by conditions such as hypertension, diabetes, and excessive cholesterol, which damage blood vessels in the brain. Preventing the symptoms of dementia relies on controlling these risk factors.

A highly important risk factor for dementia is hypertension or high blood pressure. The chance of getting dementia later in life is greatly reduced when hypertension is treated in midlife, according to a study published in the journal “Hypertension” [8].

The risk of cognitive decline and dementia is higher in people with diabetes. Reducing the risk of dementia may be achieved by closely monitoring and controlling blood sugar levels in adults with diabetes, according to a study published in “Diabetes Care“ [9]. 

A higher risk of dementia has been associated with elevated levels of bad cholesterol (LDL). Dementia risk can be decreased by lowering cholesterol levels, according to a study published in the journal “Circulation“ [10].

Collaborate with your doctor to control your cardiovascular risk factors by making lifestyle changes and, if needed, taking medication. This should help protect your brain from harm.

5. Get Good Sleep

An increased risk of dementia has been associated with insufficient sleep, which is crucial for brain function. Proteins like beta-amyloid, which can build up into plaque in the brains of Alzheimer's disease patients, are managed by the brain as they sleep.

- The quality of one's sleep: a study published in the “Neurology” journal indicated that those whose sleep was less than ideal were more likely to acquire dementia [11]. If you want better sleep, try sticking to a regular sleep schedule, cutting out caffeine and alcohol hours before bed, and making your bedroom a relaxing place to sleep.

- Obstructive sleep apnea (OSA), in which breathing stops repeatedly while a person is asleep, is associated with an elevated risk of developing dementia. Using continuous positive airway pressure (CPAP) therapy to treat sleep apnea can improve cognitive function and lower the risk of dementia, according to a study published in “JAMA Neurology” [12].

You can protect your brain and lower your risk of dementia by making sleep a priority and getting treatment for sleep issues.

In Summary: How To Lower the Risk of Dementia

Managing cardiovascular risk factors, getting enough sleep, keeping your brain busy, eating well, and being physically active comprise the 5 ways to prevent dementia. Dementia is preventable if you follow these evidence-based practices for how to lower risk of dementia.

---

References

1. A recent meta-analysis and systematic review of randomized clinical trials on the topic of the Mediterranean diet and cognitive performance(This information is sourced from the following URL: https://www.neurology.org/content/early/2022/03/25/WNL.0000000000200112.)
2. How the DASH diet impacts the deterioration of cognitive abilities in the elderly. Access the full text of the article at: https://www.alzheimersanddementia.com/article/S1552-5260(16)33167-1/.
3. [A meta-analysis of prospective research on physical exercise and risk of cognitive decline](found at: https://jamanetwork.com/journals/jamaneurology/fullarticle/2770535)
4. A meta-analysis and systematic review on the relationship between resistance exercise and cognitive functionRetrieved from the following URL: (https://agsjournals.onlinelibrary.wiley.com/doi/10.1111/jgs.16022)”
5. [Cognitive reserve in the context of education and dementia]the link to the article is https://n.neurology.org/content/79/24/2494)
6. [Analyzing and reviewing cognitive training strategies for older persons]The link to the article is: https://alz-journals.onlinelibrary.wiley.com/doi/10.1016/j.jalz.2021.01.012.
7. [A comprehensive evaluation and meta-analysis of research on social isolation, loneliness, and cognitive performance](full text accessible at: https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(20)30038-2/).”
8. A revised meta-analysis of prospective studies on the relationship between blood pressure and dementia(This information can be found at this URL: https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.119.13966.)
9. [A meta-analysis and systematic review on the relationship between diabetes and the risk of cognitive deterioration]“Association-of-Diabetes-With-Cognitive-Decline-in” (https://diabetesjournals.org/care/article/43/3/497/36071/).
10. [Evidence-based assessment of the relationship between cholesterol and dementia]This paper was published in the Journal of the American Heart Association and has the DOI: 10.1161/CIRCULATIONAHA.120.046857.
11. [Cognizant functioning during sleep: A comprehensive evaluation and meta-analysis]The given sentence is a link to an online publication:
12. A meta-analysis and systematic review on the relationship between sleep apnea and dementiathe link to the full article is https://jamanetwork.com/journals/jamaneurology/2774783.cfm.