Lifesytle Elements Linked to Dementia Prevention Identified by Researchers
Dementia, a condition that primarily affects the areas of the brain controlling memory, behaviour, and learning, is a growing concern worldwide. The disease is not limited to the elderly, as it can affect people of all ages, though most cases occur in individuals over the age of 65.
According to a study published in The Lancet Medical Journal, approximately 50 million people were suffering from dementia worldwide in 2015. In Ireland, the situation is alarming, with 11 new cases of dementia being diagnosed each day on average. The Health Service Executive (HSE) estimated that there were 50,000 people living with dementia in Ireland in 2015, and one in every ten people diagnosed with dementia in Ireland is under the age of 65.
However, there is hope. Researchers have identified nine lifestyle factors that could potentially reduce the risk of developing dementia.
- Manage cardiovascular health: Controlling blood pressure, cholesterol, and blood sugar since cardiovascular health strongly affects brain health.
- Get quality sleep: Aiming for consistent 7-9 hours of sleep each night to help clear brain metabolic waste and maintain brain function.
- Stay mentally active: Engaging in reading, learning new skills, playing games, or language acquisition to build cognitive reserve that protects brain function.
- Exercise regularly: Aerobic and strength training activities support memory and reduce brain inflammation.
- Maintain social connections: Social engagement protects cognitive function, and loneliness is linked to increased dementia risk.
- Limit alcohol intake and avoid tobacco: Moderate or no alcohol consumption and avoiding smoking are foundational to reducing dementia risk.
- Follow a brain-healthy diet: Diets such as the MIND diet emphasizing leafy greens, berries, whole grains, nuts, fish, and limiting processed foods are beneficial.
- Manage stress and mental health: Reducing stress and treating depression are important since chronic stress and depression shrink the brain and increase dementia risk.
- Maintain a sense of purpose: Engaging in meaningful activities and having a structured life purpose correlates with slower cognitive decline.
These factors are supported by observational studies linking lifestyle to reduced dementia risks, likely through impacts on brain reserve, vascular health, and inflammation pathways. While genetics also play a role, these modifiable factors offer practical prevention strategies.
The study, conducted by University College London in partnership with various Alzheimer organizations, predicts that the number of people with dementia will triple to around 152 million by 2050. By adopting these lifestyle changes, we can potentially reduce this number and improve the quality of life for those affected by dementia.
- Adopting a healthy diet, such as the MIND diet, which emphasizes foods like leafy greens, berries, whole grains, nuts, fish, and limits processed foods, could potentially lower the risk of developing dementia.
- Engaging in regular fitness and exercise, including aerobic and strength training activities, supports memory and reduces brain inflammation, which may help reduce the risk of dementia.
- Maintaining good mental health is crucial in dementia prevention as chronic stress and depression shrink the brain and increase dementia risk; therefore, reducing stress and treating depression are important factors.
- Management of neurological disorders and other medical conditions, such as chronic diseases, may also play a role in dementia prevention, making it essential to prioritize health and wellness for overall brain health.
