Alzheimer's disease is the most common dementia, characterized by memory loss, difficulties with thinking and reasoning, and an inability to function independently. Dementia can present itself in several different ways. The most prevalent type of dementia is Alzheimer's disease. However, vascular disease is a factor in up to a third of cases, including certain cases of Alzheimer's.
Although some risk factors for dementia cannot be controlled, such as getting older or having a family history of the disease, it is possible to lessen the impact of risk factors that can be managed. In addition to lowering the risk of dementia, the other benefits of adhering to these guidelines include maintaining long-term brain health, preventing other cognitive and chronic disorders, and preserving overall health.
If you want to discover the healthy steps to lower your odds for dementia, this article is for you. Let's walk through this article and get to everything in detail!
Risk factors for dementia:
You can't do anything about some things, including your age or family history. Both of these factors increase your risk of acquiring dementia. In this regard, it is critical to exert whatever influence one can over modifiable factors, such as one's way of life and routines.
Knowing the causes of dementia can help you decide what to do to lower your chances of getting it. One can classify potential dangers into a variety of categories.
Risk factors that cannot be controlled:
Examples of fixed risk variables are:
- One in 30 Australians between the ages of 70 and 74 is thought to have dementia; this number rises to one in eight among those 80 to 84 and one in three among those 90 to 94.
- Dementia's genetics are poorly known. However, some forms of dementia, such as familial Alzheimer's disease, Down syndrome, and frontotemporal dementia, are caused by inherited genes.
Some Healthy Steps to Lower Your Odds for Dementia:
Physical activity:
One of the best strategies to lower your risk of dementia is to engage in regular physical activity. The benefits to one's physical and mental health are numerous.
Increasing your physical activity may seem daunting, or you may be afraid you'll have to force yourself to do something you hate. Discover what you enjoy doing and stick with it. You could find it beneficial to ease into the activity and work your way up to your desired level of intensity.
Aerobic exercise and strength training are the two most common forms of physical activity. All of them contribute to your fitness in their unique ways. Lower the risk of dementia by doing several of these things.
Manage your blood pressure:
The risk of stroke and vascular dementia increases, and hypertension negatively affects the heart, blood vessels, and brain. Medications to lower blood pressure and healthy lifestyle modifications like exercising and giving up smoking have been shown to minimize the incidence of dementia.
Weight and dementia:
An increased risk of Alzheimer's disease and vascular dementia is associated with high blood pressure and diabetes, all worsened by being overweight or obese.
You can use the healthy weight calculator to see if your current weight falls within a healthy range. Dementia risk can be reduced by shedding as little as 5 to 10 percent of excess weight if you are overweight or obese.
Head safety:
Alzheimer's disease is more likely to develop after a person has suffered a head injury, especially a severe one (resulting in prolonged unconsciousness). You can protect your head from harm by being cautious as a pedestrian. Also, always use safety belts in cars and a helmet when cycling or engaging in other potentially dangerous activities.
Enjoy a brain-healthy diet:
The same foods that benefit heart and body health may also benefit the brain and help prevent dementia, according to a recent study. The Australian Dietary Guidelines outline the foods that should and should not be part of a balanced diet for Australians.
Nutritionists, looking at the available data, advise that you do the following:
- Eating a varied diet that includes fruits and vegetables is important to receive nutrients.
- Choose fish, lean red meat, skinless chicken, and low-fat dairy items to reduce saturated fat intake. Avoid eating too much-fried food, butter, pastries, cakes, and biscuits.
- Go for oils low in saturated fat, like olive, canola, sunflower, and safflower.
- Fish, flaxseed, canola, and soy oil are good sources of omega-3 fats, and you should eat them often.
Be socially active:
Keeping in touch with loved ones, friends, and family can keep your mind active and sharp. The chance of getting dementia may be lowered by maintaining regular social connections, according to the research.
Maintaining healthy relationships, lifting your spirits, and relieving stress are all benefits of maintaining an active social life. Dementia risk factors can be lowered by engaging in meaningful social activities.
- Depression,
- Social isolation,
Strength-building activity:
Exercising your key muscle groups strengthens them (legs, back, stomach, shoulders, arms). Your ability to do routine activities is enhanced. Dementia risk factors include high blood sugar. Therefore, this activity will help you control your blood sugar levels. Building muscle should be prioritized weekly, with at least two days dedicated to specific strength training exercises.
Conclusion:
Participants of European descent who scored highest on healthy lifestyle measures were 43 percent less likely to develop dementia than those who scored lowest. Following healthy practices was associated with a 17% decreased risk of developing the disease among people of African origin. The authors acknowledge that the results are less definite for people of African descent because of the lower participation rates, but they argue that more research is still warranted.
