Here are eight lifestyle modifications you can start making now to reduce your risk of dementia.
The start of a new year is a perfect opportunity to make positive changes to your daily habits.
If you’re searching for New Year’s resolution ideas, consider adopting one or two of these beneficial habits.
According to the Alzheimer’s Association, Alzheimer’s disease is a form of dementia impacting memory, thinking, and behavior.
Unfortunately, its symptoms can become severe enough to disrupt everyday activities.
A significant study from 2020 revealed that around 514,000 Americans were diagnosed with dementia.
The study’s authors estimated that dementia cases could double by 2060, reaching at least one million cases annually.
This condition arises from the accumulation of abnormal proteins, amyloid, and tau, in the brain, which form plaques and tangles that harm and destroy brain cells, resulting in memory and cognitive decline.
Stanford Healthcare identifies several factors that heighten the risk of developing Alzheimer’s.
These factors include being over 65, having a family history of dementia, diabetes, smoking, and alcohol use.
Fortunately, simple lifestyle changes can be adopted right now to help prevent its onset, as suggested by the US government’s Alzheimer’s website.
Engaging in activities that stimulate the brain supports cognitive health, according to various studies.
Keeping the mind active through reading, board games, crafting, learning new skills, engaging in new hobbies, or volunteering can be beneficial.
Consider taking breaks from social media and reducing phone usage.
As social creatures, maintaining connections with family and friends is essential for our health.
Social interaction can prevent loneliness and social isolation, both of which have been linked to increased risks of cognitive decline and Alzheimer’s.
Eating a nutritious diet supports overall well-being, affecting everything from the brain to the digestive system and skin, and can also reduce dementia risk.
A balanced diet that includes fruits, vegetables, whole grains, lean meats, seafood, unsaturated fats like olive oil, and low-fat dairy is recommended.
Limit consumption of added sugars and unhealthy fats.
Regular physical exercise offers numerous health benefits, such as reducing the risk of obesity, heart disease, stroke, and high blood pressure, all associated with a higher risk of dementia.
Aim for at least 150 minutes of moderate physical activity weekly.
Exercise options include yoga, walking, weightlifting, and cycling to keep your routine engaging.
Controlling your health can lower risk factors linked to Alzheimer’s.
Managing high blood pressure is crucial, as unchecked, it can damage the heart, blood vessels, and brain, increasing the risk of stroke and vascular dementia.
Maintaining normal blood sugar levels is also vital, as elevated glucose can cause diabetes and heighten heart disease, stroke, and cognitive impairment risks.
Regular health check-ups, managing chronic conditions like high cholesterol or depression, and consulting with healthcare providers are essential aspects of taking charge of your health.
Addressing hearing problems is also crucial, as hearing loss can impact cognition and hinder social interaction.
Protect your hearing from loud noises and use hearing aids if necessary.
Adequate, quality sleep is critical for physical and mental well-being.
Adults should target seven to eight hours of sleep each night.
Consult a healthcare professional if you face persistent sleep issues or suspect a sleep disorder.
Excessive alcohol consumption and smoking are harmful and can elevate dementia risk.
Alcohol can contribute to falls and exacerbate conditions like diabetes, high blood pressure, stroke, memory loss, and mood disorders.
Health authorities recommend limiting alcohol intake to two drinks per day for men and one for women.
Quitting smoking at any age can enhance health and reduce the chances of heart attacks, strokes, and lung disease.
Preventing head injuries can also reduce dementia risk.
Ensure your home is fall-proof, wear non-slip footwear, use seatbelts, and wear helmets during activities like cycling to protect against brain injuries.