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Reducing Your Risk of Dementia Through Lifestyle Changes
Dementia is a severe condition that impacts various aspects of life, including cognitive function and personality. While some risk factors are out of our control, recent research highlights at least 14 modifiable factors that can significantly lower the risk of developing dementia. This information comes from a report published in The Lancet in August 2024, prompting experts to emphasize the importance of simple lifestyle switches.
Key Experts:
- Amit Sachdev, MD, MS – Medical Director, Department of Neurology at Michigan State University.
- Heshan J. Fernando, PhD – Clinical Neuropsychologist, Corewell Health, Michigan.
- Verna Porter, MD – Neurologist and Director of the Dementia, Alzheimer’s Disease and Neurocognitive Disorders Program at the Pacific Neuroscience Institute, Providence Saint John’s Health Center in Santa Monica, California.
Essential Lifestyle Changes to Lower Dementia Risk:
- Limit Alcohol Consumption: Heavy drinking has been linked to a greater likelihood of developing dementia. Reducing your intake from heavy to moderate levels can decrease this risk.
- Avoid Smoking: Smoking raises the risk of cardiovascular issues and inflammation, both associated with dementia.
- Manage Diabetes: Controlling diabetes is crucial, as it reduces brain inflammation linked to cognitive decline.
- Maintain a Healthy Weight: Obesity is correlated with a higher risk of dementia, making weight management essential.
- Control Blood Pressure: Lowering high blood pressure can reduce dementia risk by about 15% in hypertensive individuals.
- Minimize Air Pollution: Regular exposure to fine particulate air pollution can increase the risk of dementia.
- Protect Against Head Injuries: A history of head injuries correlates with an increased risk of dementia. Ensuring safety to avoid head trauma is critical.
- Stay Physically Active: Engaging in daily physical activity can reduce dementia risk. Simple activities like walking or cycling for 20-30 minutes are beneficial.
- Manage Mental Health: Depression is a significant risk factor for dementia. Seeking treatment through therapy or medication can mitigate this risk.
- Engage Socially: Maintaining social connections and involvement in community activities is linked to lower dementia risk.
- Address Hearing Loss: Hearing impairment is associated with a greater likelihood of dementia. Using hearing aids can help mitigate this risk.
- Pursue Lifelong Learning: Continued education promotes cognitive health and decreases dementia risk.
- Manage Cholesterol Levels: High cholesterol levels can increase dementia risk, emphasizing the need for a heart-healthy diet.
- Maintain Vision Health: Untreated vision loss has been found to elevate dementia risk by about 50%. Regular eye check-ups are essential.
Conclusion:
Taking proactive steps in these areas can significantly impact dementia risk. Simple lifestyle adjustments can lead to improved brain health and overall well-being, thus enhancing quality of life in the long term.
For further insights, consult experts in neurology, psychology, and general health to stay informed about best practices for brain health and dementia prevention.
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