Let’s Take a Step to Prevent Dementia

There are multiple conditions in dementia. There are different forms of dementia, even though Alzheimer’s disease is the most well-known cause. There is Parkinson’s disease, frontotemporal dementia, Lewy body dementia, and vascular dementia. There is no cure for dementia yet, despite the fact that about 40% of cases can be avoided with basic lifestyle changes. However, we can attempt to stop it (Livingston et al., 2020).

What Does Dementia do?

Dementia causes our neurons in the brain to degenerates, due to which we see decline in our memory, behaviour, mood, and motor skills. Now, even for a healthy and young person the neurons in the brain degenerates. So, how is dementia any different?

This is because usually there is controlled growth and degeneration of neurons that takes place whereas, in dementia there are no new neurons being formed. Which leads to the symptoms we see and link with Dementia.  According to recent statistics, dementia is expected to impact three times as many people by 2050, so prevention measures must be taken now (Alzheimer’s Association, 2023 ; TEDx Talks, 2021).

Is Dementia preventable? Yes, Let’s See How!

As per the calculations of Lancet Commission on Dementia Prevention, Intervention, and Care, it is possible to reduce risk of dementia by almost 40% by simple lifestyle changes (Livingston et al., 2020). What can we do? Let’s discuss.

  1. Adequate and Consistent Sleep

A lot of physical and mental issues could occur due to inadequate sleep. For our bodies and brains to function at their best, we need proper and undisturbed sleep for at least 6 to 8 hours each night (Alzheimer’s Association, 2023).

You could enhance it by getting a cup of warm milk, cutting back on screen time, or going to bed on time.

  • Follow a Proper Balanced Diet

We need to intake a healthy and nutritious diet. Eating healthy is important in general to remain fit and healthy. Also, a well-balanced diet can reduce dementia risk (Ng et al., 2020).

  • Foods to Include: Vegetables, protein-rich food like fish, nuts, etc.
  • Foods to Avoid: Packaged food, too sugary treats, even excess of red meat. Your brain likes natural, healthy choices.
  • Bonus: Limit alcohol to moderate levels, as this has been shown to protect brain health.
  • Stay Physically Active

Exercising doesn’t mean you need to bulk up or enhance your muscles; it just helps our body and brain active. Along with that it also generates new neurons in our brain, lack of which is the main cause of dementia (Livingston et al., 2020).

  • 30 minutes of exercise daily keeps our body and brain active.
  • Or you can: do yoga, join dance classes or just go for a walk.
  • Engage Your Mind

Our brain is like a muscle, we need to keep using to keep it in shape. Activities focusing on memory care and helps us to protect our brain against any damage or deterioration (Alzheimer’s Association, 2023 ; TEDx Talks, 2021).

Try This:

  • Play more memory games and solve puzzles
  • Try to learn something new like a language or a musical instrument.
  • You can even try using your non-dominant hand.
  • Connect with Others

Socializing is in human nature; we build connections and relationships which help improve our emotional well-being along with our cognition. Engaging with other people decreases loneliness, accelerate our mood and even improve our brain health (Cacioppo & Patrick, 2008).

How to Stay Connected:

  • Join community groups or book clubs.
  • Spend time with loved ones.
  • Combine social and physical activities, like walking with a friend.
  • Protect Your Brain from Harm

Injuries and infections can accelerate brain damage. To protect your brain:

  • Keep your head protected, wear helmets and seat belts.
  • Reduce smoking, alcohol intake or any use of drug.
  • Protect your ears from loud noises.
  • Manage Stress and Mental Health

Things like excess stress, anxiety and constant low mood can also increase risk of dementia (Ng et al., 2020). Therefore, it becomes important to take care of your mental health. You should:

  • Meditate or practice mindfulness
  • Take help of professionals for any mental health issue or trauma.

How Socioeconomic Status Affects Dementia Prevention

The resources needed to prevent these disorders are not available to everyone. This is due to various socioeconomic factors that tend to raise the risk of dementia, such as education and income.

Policy Solutions:

  • Increase access to nutritious food.
  • Develop community programs for fitness and mental stimulation.
  • Promote awareness of dementia prevention in underserved areas.

What About Supplements?

These days people depend upon supplements like multi-vitamins thinking they can help reduce the risk of dementia. This in fact is not true, its proven that a balanced diet is more effective than supplements. So, focusing on nutritious and healthy food is much better than wasting money on supplements (Livingston et al., 2020).

Start Today: Build Your Best Brain

It’s never late to take care of our health whether physical or mental. Let’s revisit the steps:

  • Get enough sleep.
  • Eat a balanced diet.
  • Exercise regularly.
  • Stimulate your mind.
  • Stay socially active.
  • Protect your brain from harm.
  • Manage your mental health.

The Bottom Line

Aging doesn’t guarantee dementia. if we make simple changes in our lifestyle, we can create a healthy future for us and our community. Our mind holds our identity, memories, and connections. Start today and keep your stars shining bright.

FAQs

Q: Can genetics alone determine dementia risk?
A: No, there are other factors like lifestyle, surgeries, physical health that increase risk for dementia. Genetics alone cannot determine this.

Q: Is it possible to prevent dementia risk if I’m over 60?
A: It’s never too late! Even small changes can make a difference.

Q: What’s the most important factor for brain health?
A: Proper sleep or rest, a balanced diet, some exercise or physical activity along with brain stimulation or cognitive activities are all very important.

Want to enjoy a healthy and fulfilling life? Follow these strategies and prevent dementia to achieve the goal. Let’s build your best brain today!

References

  • Alzheimer’s Association. (2023). Dementia symptoms and causes. Retrieved from https://www.alz.org/alzheimers-dementia/what-is-alzheimers
  • Cacioppo, J. T., & Patrick, W. (2008). Loneliness: Human nature and the need for social connection. W.W. Norton & Company.
  • Livingston, G., Sommerlad, A., Orgeta, V., et al. (2020). Dementia prevention, intervention, and care. The Lancet, 390(10113), 2673-2734. https://doi.org/10.1016/S0140-6736(17)31363-6
  • Ng, T. P., Tan, W. C., & Lee, R. (2020). Lifestyle factors and dementia prevention. Journal of Aging & Mental Health, 24(2), 230-238. https://doi.org/10.1080/13607863.2018.1550733
  • TEDx Talks. (2021). The path to preventing dementia | Dr. Anita Goh | TEDxCecilStreet. Retrieved from https://youtu.be/bbiCJHRpke0?si=JDmKwyRa4hgZsJ6Z

-Esha Gusain

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