The latest research from the 2024 update of the Lancet Commission on dementia provides new hope for preventing, intervening, and caring for dementia. While the number of people living with dementia continues to rise, the age-specific incidence is decreasing in high-income countries. This highlights the need to identify and implement prevention approaches.
Recent studies have shown that reducing vascular damage and building cognitive and physical reserve across the life course can contribute to a reduced risk of dementia. In this article, we will explore 14 lifestyle factors that have been identified as risk factors for dementia and provide practical strategies for reducing your risk.
Lifestyle Changes, Social and Cognitive Health
- Physical Inactivity: Engage in regular physical activity, such as walking or swimming, to build physical reserve.
- Obesity: Maintain a healthy weight through a balanced diet and regular exercise.
- Smoking: Quit smoking as soon as you can or reduce if you are not ready to quit completely.
- Alcohol Consumption: Limit alcohol intake to small amounts.
- Social Isolation: Stay socially engaged through activities and relationships to build cognitive reserve.
- Learning and Education: Stay mentally active and engaged in lifelong learning to build cognitive reserve.
Health Conditions
- Hypertension: Manage high blood pressure through lifestyle changes and medication to reduce vascular damage to the brain.
- High LDL “Bad” Cholesterol: Manage high LDL cholesterol through lifestyle changes and medication to reduce vascular damage to the brain.
- Diabetes: Manage diabetes through lifestyle changes and medication to reduce vascular damage to the brain.
- Depression: Manage depression through professional help, therapy, and lifestyle changes.
Keeping Senses Sharp
- Hearing Loss: Get regular hearing tests and use hearing aids if necessary.
- Vision Loss: Get regular eye checks and treat vision loss.
Environmental Factors
- Air Pollution: Reduce exposure to air pollution by living in areas with clean air.
- Traumatic Brain Injury: Take steps to prevent head injury, such as wearing helmets (cycling, contact sports) and seatbelts (driving).
Follow these tips to reduce your risk of cognitive decline and dementia and promote overall brain health.
Practical Strategies
While some of these risk factors may be outside of our control, there are many practical strategies we can incorporate into our daily lives to reduce our risk of dementia:
- Stay mentally active through lifelong learning and engaging in mentally stimulating activities.
- Prioritize physical activity and exercise to build physical reserve.
- Maintain a healthy weight through a balanced diet and regular exercise.
- Manage stress through relaxation techniques, such as meditation or deep breathing.
- Stay socially engaged through activities and relationships.
- Get regular health check-ups to monitor for risk factors such as hypertension, diabetes, and high LDL cholesterol.
While dementia is a complex and multifactorial disease, the latest research provides hope for prevention and intervention. By understanding the 14 lifestyle factors that contribute to dementia risk, we can take practical steps to reduce our risk and promote healthy brain aging. Remember, it’s never too early or too late to make a positive impact on your brain health.
Get Help Today
If you or a loved one are experiencing memory problems, language difficulties or other forms of cognitive decline, do not hesitate to reach out and contact us for professional help. Our team of specialist clinicians are skilled and experienced in the assessment, diagnosis, treatment and management of various types of neurocognitive disorders.
Dr Tay Kai Hong
Senior Consultant Psychiatrist
Senior Consultant Psychiatrist
