SAEDNEWS: Dementia: A Silent Disease Common in Older Adults That Doctors Say Can Be Prevented or Its Risk Reduced Through Basic Strategies
According to Saed News and quoted by Mashregh, Alzheimer’s disease and other forms of dementia may seem almost unavoidable if a person lives long enough. While statistics on dementia are concerning, there are many steps that can be taken to reduce the risk of developing these conditions.
A key factor is maintaining a healthy lifestyle. Although genetics likely play an important role in whether a person develops dementia—a group of symptoms that include memory loss, difficulty speaking or writing coherently, trouble recognizing familiar people and places, and problems performing daily tasks—self-care is also crucial.
Below are eight major risk factors that should be avoided to reduce the risk of developing dementia.
If your weight is steadily increasing, it is important to stop this trend. A study published in Alzheimer’s & Dementia found that individuals with higher body mass index (BMI) are more likely to develop dementia than those with a normal weight. Every five-unit increase in BMI raises the risk of dementia by about one-third.
Uncontrolled type 2 diabetes has long been linked to dementia because elevated blood sugar can damage all organs, including the brain. Even mild increases in blood sugar may be harmful. A Harvard University study published in the New England Journal of Medicine found that individuals with an average blood sugar level of 115 mg/dL (prediabetes range) had a 20% higher risk of dementia compared to those with normal blood sugar.
Even slight increases in blood sugar can cause inflammation, which damages the brain. People over 45 are advised to check their blood sugar annually, and earlier if they are overweight or have other risk factors.
Exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that helps prevent brain cell death and supports the growth of new neurons. A study from Boston University published in JAMA Neurology found that individuals with higher BDNF levels had the lowest risk of dementia.
It is never too late to become active. Research shows that people over 50 who walked around 9,000 steps per week experienced improvements in both memory and cognitive function. Even 30 minutes of moderate to vigorous exercise daily, such as brisk walking, can be beneficial.
Dietary fat does not necessarily cause weight gain and may actually protect the body and brain. Diets higher in fat often contain fewer refined carbohydrates, which are associated with inflammation and potentially dementia.
A 2012 Mayo Clinic study found that individuals consuming higher fat intake (about one-third of total calories) had a 42% lower risk of cognitive impairment compared to those consuming low-fat diets.
Healthy fats such as those found in olive oil, flaxseed, nuts, and fatty fish are particularly beneficial for brain health.
Many people do not get enough vitamin D, even though needs increase with age. Recommended intake is 600 IU daily for those under 70 and 800 IU for older adults. Vitamin D plays a role in many bodily functions, including brain health.
A study published in Neurology found that people with the lowest vitamin D levels had a 53% higher risk of dementia, while those with severe deficiency had up to a 125% increased risk.
A Boston University study published in Stroke found that individuals who consume at least one artificially sweetened beverage per day are nearly three times more likely to develop Alzheimer’s disease over a decade compared to those who avoid them.
Both sugar-sweetened and artificially sweetened beverages are associated with reduced brain volume. These drinks may promote inflammation and increase the risk of conditions like heart disease and type 2 diabetes, which are linked to dementia.
A Canadian study published in The Lancet found that people living within 50 meters of heavily trafficked roads had a 7% higher risk of dementia compared to those living more than 300 meters away.
Air pollution may enter the bloodstream, causing inflammation that affects both the heart and brain.
A study published in the Journal of Neurology, Neurosurgery & Psychiatry found that single individuals have a 42% higher risk of dementia compared to married individuals.
Loneliness and depression are known risk factors. However, marriage is not the only solution—social interaction, spending time with friends, participating in group activities, and staying socially engaged can all help reduce risk and improve mental well-being.
