Neighborhood NewsLifestyle & Wellness

Risk Factors for Dementia: Steps You Can Take Today

By Morgan Zander, MD

West End Halthline

While age and genetics are major risk factors for dementia, there are many things you can do to reduce your risk or delay onset. The 2017 Lancet Commission on dementia identified 12 modifiable risk factors for dementia: high blood pressure, hearing impairment, smoking, obesity, depression, physical inactivity, diabetes, social isolation, excessive alcohol use, traumatic brain injury, less education and air pollution. The good news is that all these factors can be improved, and every little bit helps! Here are some steps you can take to protect your brain health.

Prioritize Cardiovascular Health

Conditions like high blood pressure, diabetes, and high cholesterol can increase your risk of dementia by damaging small blood vessels in the brain. To protect your cardiovascular health:

  • Stay active: Try to get 150 minutes of moderate aerobic exercise per week, like brisk walking, cycling, or swimming.
  • Adopt a heart-healthy diet: The Mediterranean diet has been associated with a lower risk of cognitive decline. It stresses plant-based foods and healthy fats (fats that are liquid at room temperature)
  • Manage chronic conditions: Work with your primary care physician to keep blood pressure, blood sugar, and cholesterol levels under control.

Keep Your Mind Engaged

Lifelong learning and socialization are great ways to keep your brain healthy. The brain benefits from activities that challenge it, such as:

  • Learning a new skill or musical instrument.
  • Challenging the mind-body connection, like learning a new dance or yoga. 
  • Staying in touch with friends and family, or joining a group activity.

Prioritize Quality Sleep

Sleep plays a critical role in brain health. During deep sleep, the brain clears toxins, like beta-amyloid, a protein associated with Alzheimer’s disease. Poor sleep or conditions like sleep apnea can increase your risk of cognitive decline. To optimize your sleep:

  • Aim for 7-9 hours of sleep per night.
  • Maintain a sleep schedule, even on weekends.
  • Minimize distractions in your bedroom, especially cell phones.

Quit Smoking and Limit Alcohol

The single greatest thing you can do for your health and longevity is to cut back on smoking. Smoking increases inflammation and damages small blood vessels throughout the body, including the brain. 

  • If you smoke, consider seeking support to quit (schedule an appointment with your PCP, call 1-800-QUIT-NOW) 
  • Limit alcohol to no more than one drink per day for women and two for men.

Address Stress and Mental Health

Chronic stress and untreated depression or anxiety can impact memory and cognition. To mitigate these effects:

  • Seek help if you experience symptoms of depression or anxiety.
  • Experiment with mindfulness and meditation in whatever way works for you
  • Reconnect with old hobbies or a trusted friend

Get Regular Check-Ups

Regular health screenings can identify and address risk factors. Early intervention can make a meaningful difference. 

The Takeaway

Small, consistent changes today can pay off big in the long run. Every little change makes a difference!

Dr. Zander is a physician at Allina Health United Family Physicians, 233 Grand Ave, St. Paul, 55102, 651-241-5200.

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