6 Ways To Reduce Your Risk Of Dementia

There is still so much we don’t know about dementia, including how to prevent dementia or its cure. For example, we’ve traditionally thought that a build-up of amyloid plaques is a cause (called the amyloid cascade hypothesis), and yet recent research shows that perhaps these plaques are actually a protective mechanism for brains with dementia - rather than its cause.

Lifestyle Choices Significantly Reduce Dementia Risk

The one thing researchers are clear about: healthy lifestyle choices significantly reduce and delay the onset of dementia and can notably slow down its progression.

According to the Alzheimer's Association, nearly seven million people in the United States live with an Alzheimer’s or dementia diagnosis. While we have yet to find a cure, decades of research and meta-analysis studies prove that lifestyle plays a significant role in the age of dementia onset and the speed of the disease’s progression in early, middle, and late stages.

As a result of these findings, these are the six steps we recommend to reduce the risk of dementia or to improve the quality of life for loved ones with dementia or Alzheimer’s.

Understand the risk factors for dementia

Three known factors increase an individual’s risk of developing dementia. These include:

Age

The longer you live, the more likely you are to develop dementia to some degree. Only 5% of people aged 65 to 74 have dementia, while nearly 34% of people 85 years or more have it. That said, dementia is not considered a normal part of aging. Most individuals who have dementia are 75 years or older AND have one of the secondary risk factors.

Genetics (it’s hereditary)

There is no doubt that Alzheimer’s and dementia are hereditary, and the genes are passed down through the family. In 2022, researchers isolated 31 different genes that contribute to dementia. One of the most potent genetic contributors is the APOE-4 gene. While the presence of certain APOE genes isn’t a guarantee you’ll get Alzheimer’s, it exponentially raises your risk. Speak to your physician about genetic testing and whether it makes sense.

Modifiable risk factors

Modifiable risk factors are the ones we’re focusing on today. While you can’t change your age, genes, or family history, you are in complete control of most modifiable risk factors for Alzheimer’s, which include cardiovascular health, diet, exercise, and sleep habits.

Begin adopting the tenets of an anti-inflammatory diet

Diet plays a crucial role in overall health and well-being. In addition to preventing most common age-related diseases - like heart disease, type-2 diabetes, macular degeneration, glaucoma, and arthritis - an anti-inflammatory diet also reduces the risk of dementia.

You can read more about anti-inflammatory diets here. If you or a loved one already have a dementia diagnosis, we recommend adopting the MIND diet, which takes those tenets further and adds extra brain-boosting nutrients and supplements.

BONUS TIP: Make sure to stay hydrated! Did you know that dehydration or UTIs can create dementia-like symptoms in seniors? Staying hydrated is essential and can reduce your risk of getting a false dementia diagnosis.

Reduce or eliminate alcohol

We know that most seniors love their favorite happy hour cocktail or wine with dinner. Unfortunately, alcohol consumption, particularly those who drink more than one alcoholic beverage per day, have a higher dementia risk. Whenever possible, we recommend swapping a cocktail for a mocktail.

Many Bay Area bars and restaurants now offer fun, delicious, non-alcoholic elixirs on their menus. Keep an eye out - or ask the bartender - to further minimize alcohol consumption.

Get at least a little exercise every day (this includes social fitness)

Physical movement, circulation, and weight management while supporting physical and mental health. Try to get at least a little exercise every day - and get at least 30 minutes of moderate-level exercise three to five times per week. 

And these days, good physicians are just as likely to ask you about your social fitness as they are about your physical fitness. We now realize that mental and social stimulation are essential to brain function. If you or a loved one is socially isolated, now is the time to remedy that. Get active, connecting with clubs, organizations, community volunteering, and friends/family. Do those puzzles, read daily, complete crosswords and sudoku, etc.

BONUS TIP: Ensure loved one has adequate mobility support. If seniors can’t walk safely, they remain in bed or their chairs, making it harder to stay physically and socially engaged.

Manage long-term health conditions

The healthier you are, the healthier your brain is. High blood pressure and type 2 diabetes are two of the most common factors linked to dementia diagnoses. 

If you have existing medical conditions:

• Always attend annual wellness and specialist visits.
• Continue reviewing medications with pharmacists to make sure there aren’t contraindications causing side effects you aren’t aware of.
• Take advantage of medication management tools so medications are taken at their proper dosages.
• Adhere to any dietary restrictions set by your healthcare providers. 

Plus, managing health conditions keeps seniors feeling their very best, which increases their likelihood of remaining active and engaged.

Establish healthy sleep habits

Multiple studies suggest lack of sleep elevates the risk of dementia. This is no surprise since sleep is crucial for everything from metabolism and cell regeneration/repair to detoxing the body and supporting healthy hormone production and immune system function. The sooner you can establish healthy sleep patterns, the better.

Does Your Loved One Have An Early Dementia Diagnosis?

Are you interested in aging safely and independently in your own home? Has a spouse or loved one just received an early dementia diagnosis? Now’s the time to begin making healthy lifestyle modifications that prevent or slow down dementia. 

Schedule an in-home assessment with HomeAide Home Care. Together, we’ll create a long-term care plan that ensures you or a loved one can have the highest quality of life possible.