Scientists still don’t fully understand what causes dementia, but they do know that certain lifestyle behaviors reduce your risk. These include getting plenty of sleep, exercising regularly and keeping socially engaged.
Statistics say that there are 10.7% or 6.5 million Americans (65 and over) living with Alzheimer’s in 2022. Every 65 seconds, one person in the US develops Alzheimer’s disease.
Black Americans have a 1.5 to 2 times higher risk of Alzheimer’s, compared to White Americans, and daily racism increases the risk of developing poor cognition among African American women by 2.75 times. Daily institutional racism increases it by 2.66 times.
The brain is highly active while you sleep and needs adequate rest to work properly. A bad night of sleep can raise levels of beta-amyloid and tau, which are precursor proteins to Alzheimer’s disease. Poor sleep can also affect your ability to learn and remember.
If someone with dementia is having trouble sleeping, they might experience a condition known as sundowning in which they become confused, agitated or aggressive at night and can be unsafe.
Physical activity not only reduces the risk for heart disease and obesity, but also helps improve sleep habits, improve mood, strengthen muscles, and keep the brain healthy.
In a study of nearly 3,000 people, those who adhered to four or more healthy lifestyle behaviors (physical activity, not smoking, light-to-moderate alcohol consumption, and cognitive activities) had a 60% lower risk for Alzheimer’s than those who followed none of these behaviors.
Exercising regularly stimulates neural pathways in the brain, boosts communication among neurons, and supports healthy cell growth and blood flow to the brain.
It can also help ease depression and anxiety, which are common mental symptoms of dementia.
A regular exercise regimen can also help control other health conditions that increase the risk of dementia, including high blood pressure, high cholesterol, and diabetes.
Research has shown that a diet rich in whole foods and low in processed or saturated fats, sugary beverages, and red meat may improve cognitive function.
The MIND and Mediterranean diets are two examples of healthy eating plans that have been shown to improve mental and physical health.
It is never too late to start exercising and adopting other healthy lifestyle behaviors. RUSH researchers found that even in those who are at the highest genetic risk of developing Alzheimer’s, by taking control of what they can control (including diet and exercise), it is possible to reduce the risk for cognitive decline.
Experts say that dementia isn’t a normal part of aging, and the vast majority of people who develop the condition are not at genetic risk for it.
By practicing healthy habits like getting adequate sleep, exercising regularly, not smoking, and avoiding excess alcohol intake, you can help your brain stay strong as you age, and slow the progression of Alzheimer’s or dementia if you have it.
Age, genes and ethnicity are some of the many factors that can increase your chances of developing dementia or Alzheimer’s disease.
But a healthy diet and regular exercise can reduce your risk by reducing the inflammation associated with these conditions.
The best way to reduce your risk of Alzheimer’s is to eat a balanced diet, which includes fruits, vegetables, whole grains, pulses (for example beans and peas) and nuts.
It’s also important to limit your intake of alcohol. Ideally you should drink no more than 14 units of alcohol per week, which is roughly equivalent to one pint of beer or a small glass of wine each day.
If you’re struggling to cut down, try choosing alcohol-free options or smaller drinks, or set yourself a weekly limit and make sure you have several alcohol-free days.
Smoking deprives your brain of oxygen and increases inflammation in your body, which can increase your risk for dementia. It is also linked to a higher incidence of cardiovascular diseases, respiratory ailments and cancers.
Alcohol is not good for your brain either; in fact, it can lead to a decline in cognitive function over time. If you are a drinker, limit your consumption to no more than two standard drinks a day to lower your risk of dementia.
A recent study published in the journal Neurology found that people who followed four or more healthy lifestyle behaviors, including not smoking and light-to-moderate alcohol use, had a 60% lower risk of dementia than those who did not follow any of these habits.
The researchers studied 196,383 adults with a genetic risk for Alzheimer’s. The Rush University Medical Center team found that those who practiced a combination of healthy lifestyle factors saw the largest reduction in their risk for developing the disease.
The positive associations between the healthy behaviors and reduced risk remained even when controlling for factors such as age, gender, education and other genetic risks.
Keeping the brain stimulated with mental activities and social activities can help prevent or delay dementia and Alzheimer’s. It is best to engage in these activities regularly to increase the benefits.
Activities such as working on crossword puzzles, number games or brain-training apps can be beneficial. Getting enough sleep is also important.
Studies have shown that people who get at least seven to eight hours of sleep nightly may experience less cognitive decline. Having a regular sleep schedule and routine can reinforce the natural circadian rhythms of the body, which helps promote healthy sleeping patterns.
Stay connected. Find clubs and societies, be with people you find interesting. Try not to isolate yourself, and if you do feel lonely, go for a walk, get a pet, and meet people. Be a friend to someone, but first to yourself.
