Since dementia cases are expected to double by 2060, experts suggest taking proactive measures to reduce risk. Though a cure is not available, lifestyle adjustments can go a long way in safeguarding brain health.
According to a study done recently, by 2060, about 1 million adults are estimated to develop this disease.
Dementia will disrupt memory as well as other aspects of performing day-to-day functions, such as eating, bathing, and even paying bills. However, this may be a fate for the rest, while the risk factors for this disease are entirely preventable by making appropriate healthy lifestyle choices.
Here are some of the measures that experts recommend:
1. Plant-based diet
Implementing a plant-based diet would slow cognitive decline. Dr. Andrew Budson, a neurology expert, recommends a Mediterranean diet full of minimally processed foods."Diet and exercise help maintain a healthy weight, which is crucial since being overweight is a dementia risk factor," Budson notes.
2. Exercise
Exercise isn't just for weight control—it reduces the risk of heart disease and dementia. "Even walking can significantly reduce Alzheimer's risk," says Dr. Paul Schulz, a neurology professor.
3. Vaccines
Emerging evidence suggests that vaccinations, like flu and shingles vaccinations, may lower dementia risk. Theories propose that vaccines might protect against infections that could trigger or worsen dementia.
4. Multivitamin
Taking a daily multivitamin may slow memory decline in older adults. More research is needed, but early findings are promising.
5. Avoid air pollution
Exposure to pollutants is associated with increased dementia risk. Improved air quality may help reduce it, especially as climate change increases pollution hazards like wildfires.
6. Protect against traumatic brain injury
Traumatic brain injuries, even from modest incidents, increase the risk for dementia. The general consensus is that individuals should wear helmets and seat belts to decrease the probability of injury.
7. Save your hearing
Hearing loss often results in isolation, a known risk factor for dementia. The use of ear protection, as well as hearing aids, will help maintain social relationships and mental acuity.
8. Maintaining your social connections
Maintaining social interaction is important. The pandemic and related isolation could have contributed to the increased risks of dementia. Interaction and developing new relationships contribute to mental well-being.
9. Reduce feelings of loneliness
The state of loneliness, rather than mere loneliness, contributes to increased dementia risk. Maintaining and building connections can fight loneliness and the impact it may have on a person's health.
10. Monitoring blood pressure, blood sugar and cholesterol
High blood pressure, diabetes, and high cholesterol are risk factors for dementia. It is important to manage these conditions for good heart and brain health.
11. Good sleep
The quality of sleep affects the health of the brain. Poor sleep or excessive daytime sleepiness is associated with a higher risk of Alzheimer's disease.
12. Reducing alcohol intake
Eating too much alcohol is associated with several health conditions, which raises the likelihood of developing dementia. These include strokes and traumatic brain injuries.
13. Quit smoking
Dementia risk is strongly associated with smoking. "Quitting smoking at any age is beneficial," said Dr. Christine Kistler.
14. Avoid sleep medications
There's some evidence linking sleep medications with dementia. Better to try and address underlying causes of sleep disturbance, such as sleep apnea.
15. Crossword puzzles
Engaging in activities such as reading, writing, and puzzles can keep the brain active. "The brain is like a muscle—use it, or lose it," Schulz explains.
By taking these steps recommended by experts, people can make great strides in reducing their risk of dementia and improving their health in general.