8 Ways to Reduce Your Risk of Dementia

8 Ways to Reduce Your Risk of Dementia post page

By Polly LoganOctober 27th, 2021

8 Ways to Reduce Your Risk of Dementia

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By Polly Logan

Are you worried about getting dementia? Do you have a loved one living with the condition? At Positive Approach to Care, we focus a lot of our efforts on improving the lives of those living with dementia. But is it possible to avoid getting dementia in the first place?

Many people do not realize that dementia is not always genetically linked. In fact, the majority of dementia is not hereditary. There are certainly types of dementia that have a genetic component, such as Early-Onset Alzheimers and Frontotemporal dementia, and some have a stronger genetic connection than others. However, even for most of the genetically-linked dementias, having a parent with the disease does not guarantee that you will develop it. To find out how to reduce that risk as much as possible, read on!
1. Let’s Get Physical
An image of an older couple jogging along a riverExercise significantly decreases your risk of getting dementia. Why? When you do aerobic or cardiovascular exercise, the oxygen and blood flow to your brain is increased. This increased flow helps keep your brain's blood vessels healthy, which in turn keeps your brain cells healthy.

Also, exercise helps stimulate the connections between nerve cells in the brain and encourages new brain cells and connections to be made. It is also thought that exercise helps slow the buildup of unhelpful proteins, free radicals, and inflammation in the brain that can lead to cell death and a slowing in brain connections.

How much should you exercise? Experts recommend 150 minutes a week of aerobic exercise for ideal benefits. If that seems overwhelming, start with less and work your way up to it.
2. Reach Out
An image of a group of senior friends enjoying dinner togetherA lack of social connection is a surprisingly strong risk factor for dementia. Humans are social beings, and isolation and loneliness significantly increase your dementia risk.

Developing and maintaining social connections with friends or family members is an important step you can take to reduce your risk. If you know of someone who is isolated, reach out to them.
3. Use it or Lose it
An image of a person doing a crossword puzzleChallenging your brain is another way to reduce your dementia risk.

Learning new activities, doing jigsaw or word puzzles, playing board games that involve thinking or logic, attending classes, or learning a new skill are all ways that can help keep your mind as sharp as possible. Dancing is another excellent way to use your brain, as it involves coordination and rhythm, and often has a social aspect, too.
4. An Apple a Day
An image of healthy food items like apple olive oil nuts and moreThe food choices you make play a large role in dementia risk reduction. Current research shows that diets rich in fruits, vegetables, olive oil, fish, legumes, nuts, and whole grains reduce the risk of developing dementia. Diets high in saturated fat, empty carbohydrates, sugar, red meat, or processed foods increase your risk.

One direct reason for this is that increased body weight is correlated with an increased dementia risk. In addition, healthy diets result in less inflammation in the body and brain, which also decreases risk. Some foods actually contain compounds that are believed to protect the brain from decline.

Beverage choices matter, too. Drinking small amounts of red wine – one glass a day for women and two for men – is thought to reduce dementia risk. Consuming larger quantities of alcohol, however, greatly increases your risk. Caffeine in coffee and tea is currently believed to be beneficial to cognitive function, while regular and diet sodas are linked to a decline in function. Drinking plenty of water is always a good idea, as well.
5. Counting Sheep
An image of an alarm clock and a sleeping personSleep is another key factor to dementia risk reduction. Sleeping six hours or less a night in middle age is linked to an increased risk of dementia.

When you sleep, your brain cells shrink slightly, allowing harmful protein accumulations to be flushed away. If you’re not sleeping enough, then proteins and other toxins can build up in your brain, and can eventually lead to cognitive decline.
6. Stress Less
A woman sitting on a rock looking relaxedThis is often easier said than done, but reducing your stress level can decrease your dementia risk.

Stress causes the release of the hormone cortisol, which has been linked to decreased cognitive function. Researchers are also currently studying other ways that stress is linked to cognitive decline.
7. Kick the Habit
An image of a person breaking a cigarette in halfSmoking is a significant dementia risk factor. Many toxins in smoke cause cell damage and inflammation, which can have a harmful effect on your brain.

Smoking also causes problems with your blood vessels, including brain blood vessels, which can lead to dementia development. Quitting smoking reduces your dementia risk substantially.
8. Get Treated
An image of a doctor and his older, female patientHigh blood pressure, diabetes, stroke, hearing loss, depression, and obesity are all significant risk factors for dementia.

It is essential to visit your physician regularly and have any medical conditions treated and monitored. Take medications as prescribed, and follow medical recommendations.
Conclusion
An image of a happy-looking, older lady sitting in the grass and stretchingWorrying about developing dementia does nothing to decrease your risk. In fact, stressing about it can actually increase your risk. Instead, focus on the dementia risk factors that you can control.

Getting regular physical exercise, maintaining social connections, challenging your brain by occasionally learning something new, eating a healthy diet, getting the sleep you need, reducing your stress, quitting smoking, and ensuring that your health is regularly monitored are all part of reducing one’s risk of developing cognitive decline.

If it seems like too much, choose one and take baby steps toward your goal. Remember, every little bit helps when it comes to reducing your risk of developing dementia.
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This year’s annual Positive Approach to Care® Conference with Teepa Snow will highlight the changes that we all experience throughout life and how that connects or relates to dementia.

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2 Comments on “8 Ways to Reduce Your Risk of Dementia”

  1. Hi,
    I have a client who has mild dementia, but is very paranoid. She is still alert enough to know how many pills and what color they are she needs to take a day. Her psychiatrist has recommended a medication with a low dose just to take calm her down a little, but she is adamant about not taking anymore drugs. Any suggestions on how the assisted living facility can get her to take it without her knowing?
    Thank you so much,
    Donna

  2. Excellent presentation of science based information. Everyone should be distributing this to all they work with!

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