Dementia is a non-specific term that refers to a decreased ability to think that significantly impacts daily functioning. However, it is not a specific disease but a range of symptoms arising from several diseases or health conditions.
Such as, Alzheimer’s disease is a progressive disease that is characterized by the deterioration of brain tissue and function and is the primary cause of dementia, affecting between 60-80% of sufferers. There are other causes like vascular dementia, Lewy body dementia, and frontotemporal dementia.
With the changes in the demographic characteristics of the global population, dementia rates have increased significantly in various countries. Although it is difficult to altogether avoid all types of dementia, current evidence reveals that some risk factors may be mitigated or exacerbated by lifestyle choices and medical conditions. Knowledge of the risk and protective factors may assist in preventing or intervening in the dementia process.
Control Cardiovascular Risk Factors
The following research reveals that poor cardiovascular health is associated with higher chances of developing dementia. It is evident that a number of comorbidities, including heart diseases, high blood pressure, Diabetes, high cholesterol, and stroke, are risk factors for the development of various dementias, including Alzheimer’s and vascular dementia.
Controlling these factors with diet, exercise, and medication, if prescribed, may help:
Keep Blood Pressure in a Healthy Range
Hypertension has been linked to either cognitive decline or dementia, particularly in women who developed it during their mid-adulthood. To prevent excessive accumulation of plaque, one can maintain his or her blood pressure below 130/80 mmHg.
Prevent and Manage Diabetes
Diabetes has been found to increase the chance of developing Alzheimer’s and other dementias by almost 100%. Some of the ways through which high blood sugar levels might be prevented include a healthy diet, exercise, medicine, and screening, which may help reduce the risk of dementia.
Lower High Cholesterol
The concentration of LDL cholesterol and reduced level of HDL cholesterol are positively linked to dementia occurrence. Treatment of cholesterol, either through medication or altering the lifestyle, could keep dementia away.
Follow a Healthy Lifestyle
Adopting healthy lifestyle habits has been shown to benefit long-term cognitive health and potentially prevent dementia, including:
Exercise Regularly
Daily exercise promotes blood circulation, and this, in its own way, can have an effect on the health of the brain cells. Ideally, the recommended minimum level of aerobic activity should be at least 150 minutes per week at a moderate intensity – such as brisk walking.
Eat a Nutritious Diet
Select a balanced diet that includes low glycemic index food like fruits, vegetables, whole grains, lean proteins, nuts, seeds, and good fats such as olive oil. For a healthy brain, the vitamins include E, C, D, B12, and omega-3, as well as three fatty acids and folates.
Don’t Smoke
To be precise, smoking has been found to significantly increase the chances of dementia while quitting has significant impacts on one’s brain health in the short and long term. In case it is required, it is recommended to utilize smoking cessation tools and community support resources.
Limit Alcohol Intake
Bartending is significantly linked with dementia. It is recommended that men should not drink more than two alcoholic drinks a day and women should not drink more than one alcoholic drink a day. Abstinence may be more advisable for people with tendencies to get addicted quickly.
Engage in Protective Lifestyle Behaviours
Certain lifestyle factors appear directly protective against dementia development, including:
Manage Stress Levels
Stress that is sustained over long periods can kill brain cells, leading to Alzheimer’s disease. Engage in stress-reducing activities such as yoga, meditation, psychotherapy, painting, or other leisure activities.
Get Enough Sleep
Sleep deprivation might cause amyloid plaques in the brain, which are related to Alzheimer’s disease. It turns out that most grown-ups require 7-9 hours of sleep during a single night. In terms of quantity and quality of sleep, assess the situation and consult a doctor if necessary.
Stay Socially and Mentally Active
Lack of purpose may lead to cells of dementia dying before they should when an individual is leading an aimless life. Cultivate relationships and maintain contact with people. Mentally, try to take up new activities such as puzzles, continuing education classes, musical instruments, or learning a new language or other skills.
Protect Your Head from Injury
Moderate and severe TBI are linked with the subsequent development of dementia in the later stages of life. Utilize seat belts, fall protection, appropriate safety gear for working or engaging in athletic activities, and protective headgear such as bicycle helmets.
Address Hearing Loss
Some recent studies equated hearing loss with faster cognitive decline and dementia. The causes are still not well understood, however they seem to be attributable to social deprivation and having to filter information with less than perfect hearing. Hearing impairment is linked with dementia and thus using hearing aids to manage it may help to slow down dementia.
Conclusion
Consequently, there is a need for further studies to determine the effect of the proposed lifestyle factors on dementia prevention, as they seem to have a positive impact on cardiovascular as well as brain health. Likewise, the management of other factors that have a bearing on health risks also decreases such threats. This shows that if one is able to make the right choices and avoid the onset of dementia, then one’s cognitive abilities will keep on improving as one ages. It is advisable to talk with your doctor about any concerns arising from cognitive changes and get evaluated in case the changes hinder your everyday functioning.