How to prevent or delay dementia

Mmore than 10 million people around the world develop dementia every year. And many people assume that there is nothing they can do to avoid this fate – that dementia is “one of those things that just happens”, says Gill Livingston, professor in the department of brain sciences at University College London.

But a new report published in The Lancet says otherwise. Nearly half of dementia cases could, in fact, be prevented or delayed if people adopted certain habits, according to the report, which was written by a group of nearly 30 experts brought together by the Lancet and based on the analysis of hundreds of studies.

Some risk factors for dementia may be better addressed through policy solutions – for example, by enacting climate policies that reduce the public’s exposure to air pollution, a risk factor for cognitive decline. But there is also a lot that individuals can do. Even people with genetic risk factors for dementia may be able to extend their cognitively healthy life expectancy if they take certain steps, says Livingston, the report’s lead author.

Here’s where to start, according to the latest research.

Keep your brain busy

Research suggests that people who receive a strong early childhood educationas well as those who work mentally stimulating jobs During middle age, they are at lower risk of developing dementia later in life. But even if none of these are the case for you, there’s still a lot you can do to keep your mind sharp.

Aim to have lots of new and varied experiences that make your brain work in different ways, suggests Livingston—things like learning a new skill, reading a book (especially one outside your usual genre), or traveling somewhere you’ve never been. Variety is key, Livingston emphasizes. “If you just do Sudoku, you get good at Sudoku, but it doesn’t generalize to the rest of your brain,” she says. “Your brain has a lot of different functions, so the idea is to keep them all engaged.”

Socialize

One of the best ways to keep your brain busy, says Livingston, is to “talk[ing] to a variety of different people because you don’t know what they’re going to say.” Doing so is a win-win: you keep your brain sharp by coming up with answers and conversation topics and getting plenty of social interaction at the same time.

see more information: What is the best skin care routine?

Social contact is good for almost every aspect of health, studies show – and that applies to cognitive health too. People with active social calendars from midlife onward may be up to 50 percent less likely to experience cognitive decline as they age, compared to people who are more isolated, according to one study. a 2023 research review. And there seems to be something special about friendship. Studies suggest that people who live not only with their family, but also with people who are not relatives, tend to have better cognitive performance as they age.

Stay physically active

Being sedentary is not good for your physical, mental or cognitive health. A 2023 study found a strong link between having 10 or more hours of sedentary time per day and being diagnosed with dementia. On the other hand, studies suggest that regular exercise can reduce the risk of developing Alzheimer’s by almost half and any type of dementia by almost 30%.

The U.S. government recommends getting at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous exercise per week to maintain good health and avoid chronic diseases. But even if you can’t reach these benchmarks, doing anything is better than nothing. Just about any amount of physical activity “really starts to turn things around,” says Livingston. “You don’t have to be an ultramarathon runner” – just spend a little time every day moving in whatever way is enjoyable and sustainable for you.

And if you can, go outside. A 2022 study suggests that spending time in green spaces can keep the mind healthy.

Wear a helmet

If your preferred form of exercise is a contact sport or an activity that presents a risk of falling – such as cycling – it is essential to wear a helmet when doing it. Suffering even one head injury in your lifetime can put you at risk of developing dementia, according to 2021 research.

Take care of your mental health

Another argument in favor of regular exercise: It can help prevent or treat depression, which is another well-established risk factor for dementia.

see more information: How to start – and maintain – a breathing practice

But, of course, exercise alone may not be enough to protect mental health. Psychotherapy and medication are considered the gold standard treatment for depression, and a 2022 study found that people with depression treated with these methods had a significantly lower risk of dementia than people with untreated depression.

Follow doctor’s orders

Many of the health metrics that come up when getting a routine physical exam — including “bad” cholesterol levels, blood pressure, diabetes risk and weight — also have links to dementia risk, studies suggest. Control these factors by exercising regularly; eat a diet rich in fruits, vegetables, whole grains, nuts and other nutritious foods; and taking medications, if recommended by your doctor, can also help preserve your cognitive health.

Don’t drink too much or smoke

If you needed one more reason to quit smoking, here’s one: Current smokers may be up to 40% more likely to develop Alzheimer’s than people who have never used cigarettes, according to one study. a 2015 research review– but this increased risk seems to disappear mainly among ex-smokers. Quitting, in other words, appears to be beneficial to your health in several ways.

see more information: Can food really change your hormones?

Excessive alcohol consumption can also harm the brain, studies suggest. Current USA dietary guidelines recommend that men have no more than two alcoholic drinks a day and women no more than one. And having even less than that is probably a good idea, according to a series of recent research. Increasingly, science suggests that the less you drink, the better for your brain and body.

Protect your senses

Hearing and vision loss are both associated with dementia, perhaps in part because these conditions decrease the brain’s exposure to external stimuli and in part because they make it more difficult to stay cognitively, physically and socially active. While there are some things you can do proactively — like keeping the volume down when listening to music — both conditions can be inevitable parts of aging.

If they happen to you, don’t delay treatment. Studies show that the use hearing aids or correct vision problems, how to have cataracts removed, it may slow the rate of cognitive decline.