Reducing Risk Factors: Habits That May Help Prevent Dementia

According to the World Health Organization, over 55 million people worldwide are currently living with dementia, with 10 million new cases emerging every year. Dementia is a set of symptoms that can significantly affect memory, personality, mood, and daily functioning and is typically eventually fatal. As such, many wonder if it can be prevented. Since dementia can have many potential causes, there are many potential risk factors. It may be possible to mitigate some of them through lifestyle changes that support your mental health, cognitive health, and general well-being. We’ll explore some of these here.

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What is dementia? 

Dementia is a set of symptoms that result from abnormal brain changes. These symptoms can be caused by several different conditions. Alzheimer’s disease is the most common, but there are others as well, such as:

• Vascular dementia, which is caused by issues affecting blood flow to the brain (like strokes and blood clots)
• Lewy body dementia, which is caused by abnormal protein deposits in the brain
• Frontotemporal dementia, which is also caused by protein buildup—specifically in the brain’s frontal and temporal lobes
• Mixed dementia, which is when someone has multiple types of dementia at the same time
• Other types of illnesses and injuries, like Huntington’s disease, multiple sclerosis, and traumatic brain injuries in some cases

Symptoms of dementia can vary depending on the cause and the stage of the disease’s progression, but they commonly include things like:

• Memory loss
• Confusion
• Poor judgment
• Inappropriate behavior
• Delusions or hallucinations
• Depression or anxiety
• Trouble communicating
• A loss of interest in relationships and hobbies
• Trouble with balance and coordination
• Changes in personality

Although dementia often starts with milder symptoms like forgetfulness or trouble making decisions, it tends to get progressively worse over time. People with late-stage dementia may struggle to move, eat, or remember their loved ones. As a result, they often need help doing daily tasks and usually need full-time care. 

Key dementia risk factors

Older age is a key risk factor for developing several types of dementia, like Alzheimer’s and vascular dementia. There are also several other risk factors that may also raise a person’s odds of developing dementia—some of which are within a person’s control, some of which are not—such as:

• High levels of cholesterol
• Heart disease
• Strokes or blood clots
• Smoking tobacco
• High blood pressure
• Diabetes
• Depression
• Obesity
• Hearing loss
• Excessive alcohol use
• Having a close biological relative, like a parent or sibling, with dementia
• Not getting enough exercise

Practical tips for reducing your risk of dementia

While dementia risk factors like genetics and age are not controllable, you may be able to lower others through positive lifestyle changes. By taking action early, it may be possible to improve brain health, slow age-related cognitive decline, and reduce your risk of developing dementia. Let’s take a look at some practical strategies. 

Get regular exercise

A study published in 2021 followed over 60,000 older adults for several years while accounting for their levels of physical activity. The findings suggest that those who exercised more were less likely to develop dementia. Even those who got low levels of physical exercise had a lower risk of dementia than those who didn’t exercise at all. That’s why you might want to consider ways of adding more movement to your regular routine, such as daily walks, fitness classes, or a hobby like dancing, swimming, or skating. Even short bursts of activity, like five minutes of jumping jacks here and there throughout your day, could be helpful.

Watch what you eat and drink

Eating nutrient-dense foods and avoiding high-sugar and processed foods may help reduce your risk of dementia and a variety of physical and mental health conditions. Research suggests that Mediterranean eating patterns may be beneficial for overall health and reduction of dementia risk. This includes eating fruits and vegetables as often as possible, consuming foods high in omega-3 fatty acids, and limiting or avoiding foods that are made with refined sugars and saturated fats. That said, what constitutes healthy eating habits can vary somewhat from person to person, so it’s important to consult with a doctor or nutritionist before significantly altering yours.

It’s also important to note that avoiding or limiting alcohol consumption could support health and lower dementia risk, too. For instance, consider a 2018 analysis of over 30 million hospital patients in France, which suggests that alcohol use disorders were the strongest modifiable risk factor for dementia. 

Stay mentally active

In a 2023 study, researchers looked at data on the health and leisure activities of over 10,000 Australian adults aged 70 and over. They found that adults whose hobbies included reading, writing, or taking classes had a lower risk of dementia. Dementia risk was also lower in those who took part in mentally stimulating activities like games, puzzles, and creative hobbies. So if you’re looking to potentially reduce your dementia risk, you might consider taking up an activity that engages your mind. Even regularly swapping fifteen minutes of screen time for reading a book or solving a puzzle may help support your brain health.

Stay socially active

Regular social interaction may support mental health and overall well-being and may also help protect the brain from dementia. In a 2019 study, researchers analyzed the social activity and dementia status of over 10,000 adults. They found that those in their 60s who frequently socialized with friends had a lower risk of developing dementia later in life. As such, you might benefit from making a point to see your friends more, even if it’s just for weekly coffee. Other ways to socialize or meet new friends include taking classes, joining clubs, volunteering, or striking up conversation with your neighbors.

Take care of your mental health

As we’ve discussed, mental well-being is likely linked to cognitive health as well, especially later in life. For instance, the Centers for Disease Control and Prevention (CDC) reports that depression is a modifiable risk factor for dementia, which is one of many reasons why being proactive about your mental health may be useful. 

Even if you aren’t experiencing symptoms of depression, talk therapy can be a source of ongoing mental health support that may help you keep your mind healthy. Working with a therapist could help you manage life stressors, develop healthy coping strategies, and address emotional or mental health challenges as they come up. 

That said, going to in-person therapy regularly may not be feasible for everyone. Some people don’t have providers within a commutable distance, others have an illness or disability that makes travel difficult, and still others simply prefer to engage with a provider from the comfort of home. In cases like these, online therapy might be a more convenient option, since you can get matched and meet with a licensed professional remotely from anywhere you have an internet connection.

A growing body of research indicates that online therapy may be an effective way to address a variety of mental health conditions, including depression. In a study from 2023, for example, 108 people with depression attended 12 weeks of therapy, either in-person or online. Both groups saw significant, similar improvements in their symptoms and quality of life.