How To Prevent Dementia: 10 Ways To Be Proactive

Dementia is an umbrella term for a cluster of conditions that cause cognitive decline, memory challenges, and movement-related symptoms. This condition is progressive and degenerative, meaning it worsens over time. However, there may be ways to prevent dementia before it happens or slow the progression of diagnosed dementia. 

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What is dementia? 

Dementia affects millions of people globally, often leading to memory loss and cognitive difficulties that can disrupt daily life for those diagnosed and their caregivers or loved ones. This decline in brain health may significantly affect a person’s ability to maintain independence, perform routine tasks, and have meaningful social interactions. While facing the possibility of dementia can be overwhelming, knowing its risk factors and considering lifestyle changes can be key in preventing its onset.

Although age and genetics can't be changed, there may be ways to lower the risk of developing dementia. Regular exercise, nutritious eating, and staying mentally active may all positively impact the risk of dementia. Physical activity is linked to improved blood circulation to the brain, potentially delaying cognitive decline. Taking proactive steps in these areas may help individuals improve their chances of preserving cognitive function as they age.

What causes dementia?

Dementia develops when nerve cells and their connections in the brain are damaged or lost. Dementia-related disorders can affect a person's ability to think and remember information. Alzheimer's disease is the most common cause of dementia, characterized by the accumulation of a protein called beta-amyloid in the brain.

Common risk factors for brain disease

Dementia isn't caused by one single factor. It often results from a combination of genetic, lifestyle, and environmental factors that can affect the brain over time. Some known risk factors may include the following:

• Age: Dementia risk can increase as a person gets older.
• Family history: Having relatives with dementia may increase a person’s risk.
• Heart health: Poor heart health may lead to vascular dementia.
• Head injuries: Traumatic brain injuries can increase the risk of developing dementia later in life.
• Social isolation: Lack of social interactions and engagement can increase the risk of dementia. 
• Sleep disorders: Poor sleep quality and conditions like sleep apnea have been linked to dementia.

These risks can adversely affect brain health and lead to different forms of dementia, including vascular dementia, which is caused by reduced blood flow to the brain, and Lewy body dementia, associated with abnormal protein deposits in the brain. 

Is there a way to reduce your risk of dementia?

While not all risk factors for dementia can be changed, some behaviors might lower the risk, such as maintaining heart health through diet and exercise and keeping the mind active. By understanding these factors, individuals may appreciate the intricacies of dementia and recognize the vitality of brain health in potentially reducing their risk of dementia.

How to prevent dementia: Ten strategies for limiting your risk

While there's no definitive way to prevent dementia, managing risk factors may reduce the likelihood of developing the condition. Certain lifestyle habits may help individuals maintain or promote improved brain health. 

Stay physically active

Studies show that physical exercise may prevent dementia in different ways, such as decreased production and clearance of beta-amyloid proteins from the brain. One study found that regular physical activity can reduce the risk of developing dementia by 20%, including general dementia and Alzheimer's disease, even over long periods.

Eat nutritious foods 

Eating nutritious foods may reduce the risk of dementia. Studies show that Mediterranean, MIND, and DASH eating plans, which include fruits, leafy green vegetables, fish, nuts, and olive oil, may prevent or slow cognitive decline for some people. Other eating approaches like ketogenic foods and intermittent fasting may also benefit brain health. Talk to a doctor or nutritionist to find out what eating plan works best for you, as some foods may not be healthy for every person. 

Get adequate sleep

Getting a full night's sleep on a regular basis can be essential for brain health. Sleep can act as a cleanser for the brain, removing toxins that accumulate during the day, and chronic sleep deprivation has been linked to an increased risk of dementia. One study found that older adults with sleep disturbances have a higher risk of developing dementia, with those experiencing sleep-disordered breathing having an increased risk for all types of dementia. Specifically, out of 246,786 people studied, 25,847 developed dementia, showing a significant link between poor sleep and dementia risk.

Maintain social connections

People who participate in social activities and maintain close relationships may have a lower risk of dementia. Social engagement may build a cognitive reserve, protecting the brain against the harmful effects of aging. Participants in one study who had phone contact with friends or family at least twice a week had a 48% lower chance of developing mild cognitive impairment or dementia. In addition, those who were both socially isolated and lonely had nearly three times the odds of cognitive decline as those who were neither isolated nor lonely.

Avoid high blood pressure

Having high blood pressure may be a risk factor for dementia. Lowering blood pressure through eating, exercise, and medication may safeguard brain health. A study looked at data from 17 different research projects involving 34,519 older adults from 15 countries. It found that people with untreated high blood pressure (hypertension) were 42% more likely to develop dementia than those without high blood pressure. Those who took medication for their high blood pressure had a 26% lower risk of dementia than those who did not treat their high blood pressure.

Stay mentally active

Mind-challenging activities might support brain health and delay the onset of dementia. Cognitive stimulation builds cognitive reserve, helping the brain become more resilient to damage. Research has shown that participating in activities like writing, playing games, and solving puzzles may reduce the risk of dementia by up to 11%. 

Control blood sugar levels

High blood sugar can lead to conditions like diabetes, which is associated with an increased risk of dementia. Managing blood sugar through diet and physical activity may lower the risk of dementia. Higher average blood sugar levels over the past five years are linked to an increased risk of dementia, even in people without diabetes. For instance, those with higher blood sugar levels had an 18% higher risk of developing dementia compared to those with lower levels.

Manage cholesterol levels

High cholesterol is identified as another risk factor for dementia, particularly vascular dementia. One study found that people under 65 with higher levels of "bad" cholesterol (LDL) have a slightly higher chance (about 5% more) of developing dementia after ten years. Cholesterol management through diet, exercise, and medication can be another way to protect the brain.

Protect your head from injuries

Head injuries can significantly increase the risk of developing neurodegenerative diseases. Research has shown that people who experience head injuries have a 63% higher risk of developing dementia and a 51% higher risk of developing Alzheimer's disease. Wearing helmets and taking precautions in physical activities may mitigate this risk.

Manage stress and care for your mental health

Chronic stress and poor mental health may affect the brain negatively. A study found that people with chronic stress or depression were about twice as likely to develop mild cognitive impairment or Alzheimer’s disease, and those with both conditions were up to four times more likely to develop dementia. Techniques like mindfulness, therapy, and adequate relaxation might promote mental well-being and potentially reduce the risk of dementia.

If you or a loved one is experiencing early signs of dementia, it may be advised to seek help from a healthcare provider for guidance and potential referrals. 

Finding mental health support

Regular health check-ups may help individuals manage and potentially delay the progression of dementia. These check-ups may help healthcare providers detect and treat symptoms early, improving overall outcomes. In addition, treatment of coexisting conditions, such as heart disease and diabetes, can affect cognitive health.

Learning how to prevent dementia in therapy

When facing cognitive decline, mental health can become a priority. Therapy can be beneficial for managing stress related to dementia. A therapist may provide strategies to cope with memory and thinking changes, as well as offer support to individuals and their families who are managing early signs of dementia.

Therapeutic support is not limited to in-person sessions. Online therapy, according to some studies, can be as effective for certain conditions. A study published in the Frontiers in Psychiatry found that online cognitive-behavioral therapy (CBT) significantly reduced symptoms of depression, a common comorbid condition with dementia.

How online therapy can help you foster cognitive wellness

Online therapy offers several advantages, particularly for those with limited mobility or access issues. Convenience and comfort can lead to more consistent and ongoing therapy. It also allows individuals to connect with specialized therapists who might not be available in their local area. Online platforms like BetterHelp connect individuals with licensed therapists who can offer personalized support.