Reducing Risk: Habits That May Help Prevent Dementia
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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.
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
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
How does dementia start?
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
Dementia and Alzheimer's disease
Alzheimer’s disease is a common type of dementia. A person with this disease may experience memory loss, which can only worsen over time. It can disrupt daily life and cause a lot of confusion to the person. Many other conditions can also cause dementia such as vascular dementia. If you are experiencing memory loss, you can check with a professional to get a proper diagnosis.
Physical activity and more: Practical tips for reducing your risk of cognitive decline
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 and physical activity
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.
See a therapist for healthy habits that may help prevent dementia
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.
Takeaway
What are the habits that may help prevent dementia or lower risk?
Several healthy habits may help prevent dementia such as having regular physical activity and eating healthily. It also helps to maintain good social connections and participate in group activities to get emotional support.
How can dementia in Alzheimer's disease be prevented?
Although there is no surefire way to prevent Alzheimer's disease, you can adopt a healthy lifestyle to lower your risk of developing this disease. For example, research shows that physically active people may be up to 20% less likely to develop dementia than those who aren't active.
Eating a high-quality diet, engaging in activities that reduce stress, and refraining from smoking or excessive drinking may also help reduce dementia risk and maintain overall health. Studies show smokers risk dementia-related disorders like Alzheimer's disease at higher rates than those who don't smoke. Also, keep your brain healthy by engaging in cognitively stimulating activities.
What is the best activity to prevent dementia or cognitive decline in older adults?
One of the best activities to prevent cognitive decline in older adults is to combine physical activity with mentally healthy habits. For instance, you can exercise regularly and play memory-boosting games.
What can help people with dementia?
People with dementia can benefit from supportive doctors and caregivers. As a caregiver, reassure the person, listen to their concerns, and allow them to maintain as much control as possible. You can also include them in conversations, ask for their opinion, and offer support. Make sure they practice healthy lifestyle habits like regular exercise and eating well. Lifestyle factors that might help someone with Alzheimer's and related dementias navigate daily life may include:
- Keep the person's home safe and comfortable by adding safety features like grab bars and nonslip bathtubs to prevent falls and childproof latches for doors, windows, and cabinets
- Keep a daily routine for eating, dressing, bathing, and leisure
- Build quiet time into the person's daily routine to read, watch TV, talk on the phone, or do puzzles or crafts
- Boost their general fitness by ensuring they eat healthily, get plenty of sleep, and stay physically active
- Use organizational tools and memory aids like to-do-lists, calendars, a medication dispenser, timers, and alarm clocks
- Use comfortable, loose-fitting clothing that is easy to take on and off
Physicians might help their patients with cognitive stimulation therapy (CST) or medications that treat symptoms like depression, sleep problems, hallucinations, and agitation. Since individuals with dementia have an increased risk of mental health challenges, they may benefit from regular psychotherapy.
A physical therapist can help them maintain range of motion to prevent stiffness and reduce the person's risk of falls. If the person needs more intensive care, consider moving to a retirement community or a 55 and older community. These communities often have safety features and may offer higher levels of care as the person's dementia progresses.
What is the best activity to prevent dementia?
Exercising has many health benefits, but current research shows that mild to moderate intensity physical activity like swimming or brisk walking is among the best to prevent dementia and slow cognitive impairment.
Can you do anything to prevent dementia?
There is no proven dementia prevention program. However, a combination of healthy lifestyle habits like exercising regularly, getting plenty of sleep, engaging in cognitive-boosting activities, and making healthy food choices can reduce your risk of Alzheimer’s and related dementias. Consult your physician or nutritionist about adopting a meal plan tailored for dementia support. For example, the National Institute on Aging (NIA) suggests the MIND or Mediterranean diet consisting of fruit, vegetables, legumes, whole grains, nuts, and lean meats. Quitting smoking and drinking (or drinking less alcohol) can help. Manage chronic health conditions like high cholesterol, COPD, and kidney disease. Keep your blood vessels healthy by managing your blood pressure. Keep your blood sugar in check and maintain a healthy weight. Additionally, wear a helmet when biking or other activities where head injury is a risk.
What is the best game to prevent dementia?
There is no one game proven as the most effective for preventing dementia. Studies suggest serious games for dementia care (SGDC) might be more effective than standard cognitive training tools. SGDCs are games tailored to promote brain health in dementia cases through learning and education. Examples may include board games requiring multiple players, such as chess or Monopoly, virtual reality games, and video games.
What is the eye trick that prevents dementia?
Research cited by the British Psychological Society suggests that eye movement exercises (bilateral eye movements), in which individuals move their eyes from side to side, can help improve memory.
How can we prevent childhood dementia?
There is no current treatment or prevention of childhood, as it's primarily caused by genetic defects present at birth, meaning there's no known way of changing these factors. However, early diagnosis and supportive care can significantly improve a child's quality of life by managing symptoms and addressing specific needs.
How can dementia be controlled?
Exercise—whether low, medium, or intense physical activity—is one of the most evidence-backed strategies for reducing one's risk of dementia and controlling symptoms once they emerge. Here are some more research-backed healthy lifestyle behaviors that may reduce the risk of dementia:
- Refrain from smoking and drinking too much alcohol (or don't drink alcohol at all)
- Keep a healthy weight as recommended by your physician
- Eat a healthy diet as suggested by a nutritionist or physician
- Manage conditions and chronic diseases like high cholesterol, diabetes, and high blood pressure
- Take care of your hearing and vision; use hearing aids and glasses if needed
- Nurture a healthy brain by learning new things, reading, playing games with others, and engaging in enjoyable hobbies
- Prevent social isolation by getting together with friends, calling a family member, or participating in community events
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