SAEDNEWS: Forgetfulness or dementia is a silent condition that affects many older adults. However, according to doctors, following certain fundamental strategies can help lower the risk of developing this frightening disease.
According to Saed News, citing Mashregh, developing Alzheimer’s disease or other forms of dementia may seem almost inevitable if you live a long life. While dementia rates are concerning, there are many steps you can take to reduce your risk.
The key lies in maintaining a healthy lifestyle. Although your genes likely play a significant role in whether you develop dementia—a group of symptoms including memory loss, difficulty speaking or writing coherently, recognizing familiar people and places, and performing daily tasks—self-care remains crucial.
Here are eight major risk factors to avoid if you want to lower your risk of this potentially devastating condition:
If your weight is steadily increasing, it’s time to stop the trend. A study published in Alzheimer’s & Dementia found that people with higher body mass indexes (BMI) are more likely to develop dementia than those with normal weight. Every five-unit increase in BMI raises the risk of dementia by one-third.
Uncontrolled type 2 diabetes has long been linked to dementia because elevated blood sugar damages organs throughout the body, including the brain. Even mild increases can be harmful. A Harvard study published in the New England Journal of Medicine found that individuals with an average blood sugar of 115 mg/dL—a prediabetic range—had a 20% higher risk of dementia compared to those with normal levels.
Slightly elevated blood sugar can trigger inflammation that harms the brain. If you are over 45, get your blood sugar checked annually to ensure you are not in the prediabetic or diabetic range. If you are overweight or have other risk factors, start monitoring earlier.
Exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that prevents brain cell death and helps generate new neurons. Research from Boston University published in JAMA Neurology showed that people with the highest BDNF levels had the lowest dementia rates.
It’s never too late to start moving. Participants over 50 with memory complaints who walked roughly 9,000 steps per week showed cognitive improvements compared to a control group. Just 30 minutes of moderate to vigorous exercise—like brisk walking—each day can protect your brain.
Eating fat doesn’t necessarily make you gain weight and may even protect your body and brain. High-fat diets typically involve lower carbohydrate intake, especially refined carbs, which can trigger inflammation and dementia. A 2012 Mayo Clinic study found that people consuming one-third of their calories from fat were 42% less likely to develop cognitive impairment than those consuming less than one-quarter of calories from fat.
Focus on healthy, brain-boosting fats—like those in olive oil, flaxseed, nuts, and fatty fish—while keeping carbohydrates under 50% of total calories.
Many people do not get enough vitamin D, and the need increases with age. The recommended daily intake is 600 IU for adults under 70 and 800 IU for older adults. Vitamin D supports a wide range of bodily functions, including brain health.
A study in Neurology found that people with the lowest vitamin D levels had a 53% higher risk of dementia than those with the highest levels. Severe deficiency raised the risk by up to 125%.
A Boston University study published in Stroke found that individuals who consumed at least one artificially sweetened beverage per day had nearly three times the risk of developing Alzheimer’s within a decade compared to those who avoided them. Daily consumption of sugary or diet drinks is linked to smaller brain volumes.
Both sugar and artificial sweeteners may trigger inflammation and contribute to diseases such as heart disease and type 2 diabetes, which further increase dementia risk.
City dwellers should be cautious. A Canadian study published in Lancet found that people living within 50 meters of high-traffic roads had a 7% higher risk of dementia than those living more than 300 meters away. Previous research has linked air pollution to heart disease, suggesting that pollutants entering the bloodstream can cause inflammation affecting both the heart and brain.
A study in the Journal of Neurology, Neurosurgery & Psychiatry found that unmarried individuals had a 42% higher risk of dementia compared to married peers. Loneliness and depression, more common among single people, are key dementia risk factors.
Marriage is not the only solution. Social connections can protect your brain. Spend time with friends, join support groups, and engage with your community. Doing so not only strengthens your mind but also boosts overall happiness.
