Age, Genetics, And Other Dementia Risk Factors

Some people believe that dementia is a part of growing older, but age is no guarantee that one will develop dementia. Various risk factors can impact a person’s chance of developing the condition, and many of these factors can be modified, including mental health. By treating mental health conditions like depression and taking proactive steps toward self-care, individuals may significantly reduce their dementia risk.

Eight dementia risk factors

Risk factors may not guarantee that one is going to develop dementia. Instead, risk factors increase one’s chance of having the disease. Risk factors for dementia fall into two categories: modifiable and nonmodifiable. 

Age and genetics cannot be changed, making them nonmodifiable. However, factors including obesity, smoking, poor eating, and low cognitive engagement can all be altered to decrease risk. Approximately 40% of dementia cases may be attributed to modifiable risk factors. 

Age

Age is the highest risk factor for dementia. Dementia is caused by diseases that damage the brain, so as a person ages, these diseases have longer to damage the brain. As a person ages, they are also more likely to develop other physical conditions that can contribute to dementia, such as high blood pressure or stroke. 

2% of the population between ages 65 to 69 have dementia. The risk of dementia continues to double every five years, so 33% of people over the age of 90 have dementia. 

Genetics and family history

Two types of genes contribute to a person’s risk of developing dementia. Familial genes are passed down to a child from their parent, guaranteeing that anyone with the gene will develop the disease. Familial dementia is extremely rare and accounts for less than 1% of all dementia and Alzheimer’s cases. Familial frontotemporal dementia is one of the most common types of familial dementia. Huntington’s disease is a form of genetic dementia that one has a 50% chance of developing if they have a parent with the condition. 

Risk genes increase a person’s chance of developing dementia but don’t guarantee they will have it. Having an immediate family member, such as a parent or sibling, with dementia means an individual is more likely to have dementia. 

People with Down syndrome are also more genetically predisposed to developing dementia. By the time they’ve reached their 50s, around 30% of adults with Down syndrome will have Alzheimer’s dementia, and by their 60s, around 50% of those with Down syndrome have the disease. Scientists believe this factor occurs because people who have Down syndrome have extra genes present. 

Gender

Women have a higher risk of developing dementia than men. Twice as many women have Alzheimer’s disease than men. The primary reason for the prevalence in women is that women have a longer life expectancy, and age is the most significant contributing factor to the disease. 

Other risk factors may also impact these statistics. Historically, women have had fewer chances to attend college or work in skilled jobs where they can deepen their cognitive reserve. In addition, they are more vulnerable to concussions and the effects that a traumatic brain injury can have long-term. 

Hypertension (high blood pressure)

Vascular disease is often present alongside cognitive decline in aging adults, and people who have hypertension (high blood pressure) are more likely to develop dementia. Having high blood pressure between ages 40 and 64 has been shown to have the most extensive impact on a person’s risk, significantly increasing the chances of developing vascular dementia. In addition, high blood pressure is the most significant risk factor for having a stroke. Strokes cause the death of brain cells, which can lead to the development of vascular dementia. 

Diabetes and obesity

Type 2 diabetes, the type of diabetes that is developed later in life, increases one’s chances of developing dementia. Someone with diabetes has a 60% increased risk of dementia compared to someone without diabetes, and the longer a person has had diabetes, the higher their risk. Part of this association is the fact that people with type 2 diabetes are often experiencing other physical health challenges like obesity and hypertension. Type 1 diabetes doesn’t have the same correlation with a person’s dementia risk, although severe highs and lows in blood sugar can increase an individual’s dementia risk. 

Alcohol use

Excessive drinking, meaning one consumes more than 12 alcoholic drinks a week, can increase dementia risk. The Alzheimer’s Society also recognizes alcohol-related dementia as a type of alcohol-related brain damage that results in challenges with focus, problem-solving, decision-making, and emotional control. Alcohol-related dementia differs from Alzheimer’s disease in the fact that a person experiencing the condition can stop the progression of symptoms or improve them with effective treatment.  

Tobacco use

Smoking has been shown to increase a person’s risk of developing dementia or Alzheimer’s disease, although it is currently unclear if higher tobacco consumption leads to a higher risk of dementia. Research also shows that even if a person doesn’t smoke, exposure to secondhand smoke can increase dementia risk. According to the World Health Organization (WHO), up to 14% of dementia cases may be attributed to smoking. People who smoke are 30% more likely to develop dementia and 40% more likely to develop Alzheimer’s disease. 

Cognitive reserve

One’s cognitive reserve is one's brain’s ability to problem-solve and find alternative methods of accomplishing a task. This theory comes from research done in the 1980s. Scientists performing autopsies noticed that people who hadn’t shown any signs of dementia still had changes in their brains that were consistent with advanced Alzheimer’s disease. Because of their extensive cognitive reserves, they could continue to function as usual. 

How to limit your risk factors

According to the Center for Disease Control (CDC), almost 40% of dementia symptoms can be delayed or prevented. If you’ve started to notice subtle dementia symptoms, you can take action to reduce your risk factors and slow the progression of the disease. 

Some of the dementia risk factors are modifiable. With lifestyle changes, you may decrease your dementia risk as you age. 

Stop smoking

Quitting smoking can reduce the risk of developing dementia, and the earlier one can quit, the more one’s health may benefit. One study found that nine years after people quit smoking, their dementia risk reached a point where it was as if they never smoked. In addition, quitting smoking reduces the risk of developing other conditions, such as cardiovascular disease, which can lead to stroke and brain damage. 

Quitting cold turkey is rarely effective for people who want to quit. Those who believe they are unable to stop smoking altogether may consider an alternative such as e-cigarettes (vaping), which may likely be less harmful than cigarettes. Individuals might also talk to a doctor about strategies to quit smoking or use nicotine products like patches and mouth spray. 

Build your cognitive reserve

To build a deep cognitive reserve, researchers at Harvard Medical School suggest six actions:

1. Eat vegetarian foods. 

2. Get adequate sleep.

3. Exercise regularly.

4. Manage stress.

5. Stay socially connected.

6. Engage and challenge your brain.

Talk to a nutritionist about eating habits and a healthy diet for you. Each person is different, and a vegetarian diet may not work for everyone. 

A few other factors may also contribute to a stronger cognitive reserve. Enriched environments stimulate a person’s mind or body and allow a sense of mastery. They include activities such as caring for sick people, volunteering for a charity, or joining a club. Cognitively stimulating tasks like crossword puzzles, playing an instrument, and reading may also be helpful. 

Older adults may benefit from cognitive training to build their memory and improve their reasoning skills. Aerobic exercise can increase the pathways connecting the brain. In addition, physical and cognitive training can lead to vast improvements in cognitive reserve. 

Lead a healthy lifestyle to address dementia risk factors 

A healthy lifestyle may address the risk factors that contribute to developing Alzheimer’s disease and dementia. 

While Harvard Medical School recommends eating plant-based foods, any nutritious eating may be helpful for your brain health. Some doctors recommend fruits, vegetables, whole grains, lean meats and seafood, low-fat dairy, and unsaturated fats. These types of food may reduce one’s risk of type 2 diabetes. However, talk to your nutritionist or doctor to understand what foods may be healthy for you. 

Physical activity can have several health benefits and may limit one’s risk of various diseases, not just dementia. Individuals can aim for 150 minutes of moderate physical exercise each week. Minor actions, like taking a short walk during lunch or using the stairs instead of an elevator, may compound over time. Studies have also found that exercise can grow the hippocampus, which may improve cognitive function.  

Adequate sleep can be vital for physical and mental health. People often benefit from seven to eight hours of sleep a night. Limit your alcohol use to decrease your dementia risk and avoid developing alcohol-related dementia. The National Institutes of Health recommends a limit of two drinks a day for men and one for women. Cutting out tobacco use may also lower the risk. 

Mental health and dementia risk

People who experience depression have a higher risk of developing dementia. Research has shown that depression earlier in life doubles the risk of dementia as individuals age. Being hospitalized for depression, especially multiple times, is also associated with a higher risk of dementia. 

While some of the dementia risk factors are modifiable with intentional lifestyle changes, resolving depression may involve the support of a licensed mental health provider. However, people with busy schedules and availability challenges may find it difficult to visit a local therapist. By working with an online counselor, available on platforms like BetterHelp, clients can attend therapy at a convenient time without any added travel time required. In addition, online therapy allows individuals to choose between phone, video, and live chat sessions, giving clients more control over how they receive support. 

Online therapy for dementia risk reduction

Hundreds of studies have looked at the efficacy of online therapy in treating mental health conditions like depression. A recent study in China examined the impact of online cognitive-behavioral therapy (CBT) and found that participants who completed online therapy experienced fewer symptoms of anxiety and depression along with less psychological distress. They also had higher remission rates and a high (78%) adherence rate. 

Takeaway

Various risk factors can contribute to a person’s risk of developing dementia, including age, mental strength, physical health, mental health, and lifestyle choices. Many risk factors can be modified to decrease a person’s dementia risk. Depression is one modifiable factor, and with mental health treatments, individuals can reduce their risk of developing dementia later in life. Connecting with a therapist is an option when seeking available and convenient treatment on your schedule.