Photo by <a href=“Photo by Astrid Schaffner
June is Alzheimer’s and Brain awareness month. While dementia is not curable, it may be preventable. There is no guaranteed way to prevent dementia. However, research studies have shown that our lifestyle choices can influence our risk of developing dementia. There are 14 health issues that if reduced can prevent about half the cases of dementia in the world. Studies suggest that the risk of dementia is lowest in people who maintain a healthy lifestyle during midlife between 40 to 65 years.
Some things to take into consideration:
Take part in mentally stimulating activities
- Life long learning builds cognitive reserve by continuously challenging your brain with new information and skills
Develop and maintain social connections
- Improved social engagements improves cognition and prevents depression
Head safety
- Traumatic brain injury increases risk of dementia-the risk increases with severity and frequency of head injuries
- Wear protective gear during sports/activities
- Fall prevention in the elderly-remove tripping hazards, improved lighting
- If there is head injury, seek proper medical care and follow up
Improve cardiovascular health
- Treat and prevent hypertension, high cholesterol, obesity
Decrease stress
- mindfulness/meditation
- exercise regularly
- stay social
- get enough sleep/eat healthy
Good quality sleep
- associated with overall improved health and brain function
Diet
- No single food can prevent dementia but eat food rich in antioxidants, omega 3 fatty acids, and nutrients
- berries(blueberries, raspberries)
- fatty fish
- nuts, seeds, lentils
- avocados
- olive oil
- Foods with negative affect on cognition: alcohol, sugary drinks, drinks with artificial sweeteners, red meat, ultra-processed foods
Exercise
- Studies have shown that people who exercise may be up to 20% less likely to develop dementia
- Staying active especially in your 40s to 60s seems to be the best way to lower your risk later in life
Hearing and vision loss
- potentially modifiable risk factors
- get regular check ups
- protect yourself from noisy surroundings, wear hearing aids if needed
- wear sunglasses to protect your eyes