Reduce The Risk Of Dementia

Dementia is one of the major causes of disability and dependency among older people globally. It is not a single disease; it’s an overall term that covers a wide range of specific medical conditions, including Alzheimer’s disease.

Disorders grouped under the general term ‘dementia’ are caused by abnormal brain changes. These changes trigger a decline in thinking skills, also known as cognitive abilities, severe enough to impair daily life and independent function. They also affect behaviour, feelings and relationships.

The World Health Organization notes that dementia has physical, psychological, social and economic impacts, not only for people living with dementia, but also for their caregivers, families, and society at large. There is often a lack of awareness and understanding of dementia, resulting in stigmatisation and barriers to diagnosis and care.

Risk factors for dementia

There are clearly identifiable risk factors for developing dementia:

1. Age

Dementia is more common in those 65 or older. Although age is the strongest known risk factor for dementia, it is not an inevitable consequence of biological ageing. 

Further, dementia does not exclusively affect older people – young onset dementia (before the age of 65 years) accounts for up to 9% of cases.

2. Gender

More women than men develop dementia. According to a 2018 report in the journal ‘Psychiatric Times’, about two thirds of those diagnosed with dementia are women. 

The life expectancy for women is longer than for men, and age is the greatest risk factor for dementia. As a result, and similar to other ageing-related diseases, the lifetime risk of dementia is greater for women.

3. Genetics

The likelihood of developing dementia will usually depend on a complex mix of factors like age, medical history and lifestyle, as well as genes. 

Only some types of dementia are directly caused by genes we inherit from our parents.

4. High blood pressure (hypertension)

According to Alzheimer’s Society, UK, long-term research studies have demonstrated that high blood pressure in mid-life is a key factor that can increase your risk of developing dementia in later life, particularly vascular dementia. 

Go easy on salt, salty foods, get enough sleep, manage stress, and get regular physical activity.

5. High blood sugar (diabetes)

According to Alzheimer’s Association, diabetes raises the risk of heart disease and stroke, which hurt the heart and blood vessels. Damaged blood vessels in the brain may contribute to cognitive decline. 

The brain depends on many different chemicals, which may be unbalanced by too much insulin. Some of these changes may help trigger cognitive decline. High blood sugar causes inflammation. This may damage brain cells and cause dementia to develop.

Most people with diabetes have Type 2, which is linked to lack of exercise and being overweight. When diabetes is not controlled, too much sugar remains in the blood. Over time, this can damage organs, including the brain. Manage diabetes, eat right, and get daily physical activity.

6. Being overweight or obese

A 2020 study published in the ‘International Journal of Epidemiology’ suggests that obesity may be associated with an increased risk for developing dementia. 

Make managing weight a priority using strategies like eating regular meals, drinking enough water, eating high-fibre foods, reading food labels, getting more active, and getting enough rest.

7. Smoking

Smoking is associated with an increased risk of dementia. The World Health Organization estimates that 14% of cases of Alzheimer's disease worldwide are potentially attributable to smoking. A 2017 Lancet Commission on dementia risk ranked smoking third among 9 modifiable risk factors for dementia. 

A 2015 review of 37 studies, published in the journal ‘PLOS ONE’ has found that compared to never smokers, current smokers had an increased risk of all-cause dementia of 1.30, and a risk ratio of 1.40 for Alzheimer’s disease. 

To quit smoking, try nicotine replacement therapy, avoid triggers, chew on sugarless gum or hard candy, get daily physical activity that can help distract you from tobacco cravings. Relaxation techniques like deep breathing, muscle relaxation, yoga, can all help relieve stress that might accompany fighting back tobacco cravings.

8. Alcohol abuse

According to 2020 research published in the journal ‘Neuropsychiatric Disease and Treatment’, high-level alcohol consumption (more than14 drinks a week) is certainly linked to an increase in dementia risk, post-mortem reduction in brain volume and MRI signs of brain damage via possibly multiple pathways. If your alcohol consumption is getting unhealthy, seek help.

9. Physical inactivity

According to Mayo Clinic, studies show that people who are physically active are less likely to experience a decline in their mental function and have a lowered risk of developing Alzheimer's disease. 

Physical activity is one of the known modifiable risk factors for dementia. The Alzheimer’s Society, UK, reports that the results of 11 studies show that regular exercise can significantly reduce the risk of developing dementia by about 30%.

10. Social isolation

According to researchers from Johns Hopkins, social isolation linked to an increased risk of dementia. Published in the ‘Journal of the American Geriatrics Society’, the research has found that socially isolated older adults have a 27% higher chance of developing dementia. 

As per a report from the Centers for Disease Control and Prevention, USA, social isolation has previously been known as a dementia risk factor and is linked to other serious health conditions such as heart disease and depression. 

Social engagement can improve the quality of life for patients living with dementia and slow its progression.

11. Depression

According to 2010 research published in the Annals of Indian Academy of Neurology, there is a growing body of evidence to suggest that depression may be a risk factor for the development of dementia.  

Past history of depression is also known to increase the risk of developing both Alzheimer’s and vascular dementia. As per a 2001 study published in the ‘Australian and New Zealand Journal of Psychiatry’, history of depression nearly doubles the risk of developing dementia.

Lifestyle strategies to reduce the risk of dementia

Evidence shows that people can reduce their risk of cognitive decline and dementia by adopting a healthy lifestyle.

Here’s what you could look at:

1. Get moving

• Doing regular physical activity is one of the best ways to reduce your risk of dementia. It’s good for your heart, circulation, weight and mental wellbeing.
• A combination of aerobic activity and strength-building activity can help reduce the risk of dementia.
• Aerobic activities include brisk walking, jogging, swimming, cycling on flat ground etc.
• Strength-building activities include lifting weights, working with resistance bands, push-ups and sit-ups and yoga, tai chi or Pilates.

2. Eat brain-friendly foods

• Omega-3 fatty acids found in flaxseed, walnuts and kiwi fruit, provide many benefits, including improving learning and memory and helping to fight against depression and mood disorders, and dementia.
• Include wholegrain starchy foods in most meals. Include omega-3s in your diet. Eat more fruits, vegetables, pulses (for example, beans, peas and lentils) and nuts and seeds.
• Cut down on or avoid red meat. Try to choose lower-fat dairy foods. Use vegetable and plant oils for cooking and dressing – for example, olive oil and rapeseed oil.
• Try to avoid solid fats like butter.
• Limit the amount of salt in your diet.
• Drink more water. Lack of water can cause poor concentration, lack of focus, headaches, depression and forgetfulness.
• If you don’t drink alcohol already, don’t start.

3. Stay mentally and socially active

• Engaging in mental or social activities may help to build up your brain’s ability to cope with disease, relieve stress and improve your mood.
• Puzzles, memory or board game apps can help you. Positive social interactions are good for your brain health. They can help you expand your mental skills.
• Actively listening to and communicating with others, finding the right way to express what you want to say and putting words together in the right order, recalling things that have happened which are relevant to what you’re talking about, can all keep your mental skills from deteriorating.

4. Seek help from herbs

• There are some herbs which boost brain wellness. They are Brahmi, Gotu Kola, Ashwagandha, Ginkgo Biloba and Rosemary.
• Choose brain-boosting herbal supplements after consulting an expert.

Conclusion

Research increasingly finds that diet and lifestyle can have a profound effect on brain health. A healthier lifestyle can help retain your brain wellness all your life, cut down on your risk of developing dementia, reduce memory loss as you grow older, as also have beneficial effects on mood, and keep you independent and functional all along.