Eight Habits That May Increase Dementia Risk
As we age, concerns about health naturally increase, with the fear of memory loss and dependence being prominent among them. James Ellison, MD, MPH, a geriatric psychiatrist at Jefferson Health in Philadelphia, highlights that a significant worry for older adults is losing their memories and becoming a burden to others. This type of memory loss is often associated with dementia, a syndrome characterized by a decline in mental and cognitive functions that impacts daily life.
Understanding Dementia
Dementia is not a single disease, but rather an umbrella term encompassing various conditions that cause cognitive impairment. According to Victor Henderson, MD, director of the NIH Stanford Alzheimer’s Disease Research Center, dementia manifests as a loss of mental and cognitive functions severe enough to interfere with daily activities. This can include forgetting addresses, struggling to complete familiar tasks, or difficulty managing finances.
Lifestyle Factors and Dementia Risk
While genetic predisposition plays a role, lifestyle habits are increasingly recognized as potential contributors to dementia risk. Although more research is needed through randomized clinical trials, experts suggest several modifiable factors can influence cognitive health.
1. Ignoring the Impact of Nutrition
Diet plays a crucial role in both heart and brain health. Christina Prather, MD, Director of the Department of Geriatrics and Palliative Medicine at George Washington University School of Medicine and Health Sciences, notes the similarities between dietary recommendations for preventing dementia and those for heart health. Rudy Tanzi, MD, Director of the McCance Center for Brain Health at Massachusetts General Hospital, reinforces this connection.
The Mediterranean diet, rich in healthy fats, lean proteins, whole grains, fruits and vegetables, is often recommended. The MIND diet, emphasizing whole grains, legumes, berries, green leafy vegetables, fish, and olive oil, may offer specific benefits for brain health. Plant-based diets are also considered beneficial.
2. Not Keeping Health Problems Under Control
Managing existing health conditions is vital for reducing dementia risk. Diabetes, high blood pressure, and high cholesterol are all identified as risk factors. Effectively controlling these conditions can contribute to cognitive health. James Ellison, MD, MPH, emphasizes the importance of managing vascular health, particularly conditions like atrial fibrillation, hypertension, and hyperlipidemia, to maintain blood and oxygen flow to the brain, especially in preventing vascular dementia.
3. Not Getting Enough and Quality Sleep
Adequate sleep is essential for brain health. During deep sleep, the brain clears itself of beta-amyloid, a toxic protein associated with Alzheimer’s disease. Ellison stresses this restorative process. Prather adds that addressing sleep disorders, such as undiagnosed sleep apnea, is also important, as poor sleep quality can negatively impact cognitive function.
4. Neglecting Social Relationships
Maintaining social connections is crucial for brain health. Loneliness, depression, and social isolation can have detrimental effects on both cognitive function and overall lifespan. Ellison points out the significant impact of loneliness among older adults, noting its risk to mortality can be comparable to moderate smoking. Regular communication, conversation, and social interaction help keep the mind active.
5. Consuming Excessive Alcohol
Excessive alcohol consumption can negatively affect brain health, potentially causing liver damage and increasing the risk of certain cancers. Prather suggests reducing alcohol intake is often a first recommendation for individuals experiencing memory or cognitive problems. Alcohol can also disrupt sleep patterns, and the liver’s ability to metabolize alcohol may decline with age. Experts generally recommend no more than one standard drink per day for individuals over 65.
6. Not Exercising
Regular physical activity is important for both physical and cognitive health. Ellison advocates for both an active lifestyle, such as walking for daily errands, and planned exercise, like sports or cycling. Experts recommend at least 30 minutes of aerobic exercise five days a week, although only a tiny percentage of individuals over 75 currently meet this guideline.
7. Not Wearing a Helmet While Cycling
Head injuries are linked to an increased risk of dementia. Henderson emphasizes the importance of wearing a helmet while cycling to mitigate this risk, although the overall population impact may be relatively small, it can be significant at the individual level.
8. Ignoring Symptoms of Depression
Depression can impact cognitive health. Ellison notes that even mild depressive symptoms can negatively affect behaviors that support cognitive function, such as social engagement, exercise, and healthy eating. Treating depression can positively influence cognitive aging.
Decreasing Dementia Rates and Emerging Treatments
While the number of people living with dementia is increasing globally due to longer lifespans, the probability of developing dementia at a specific age has slightly decreased in recent years, potentially linked to improvements in cardiovascular health. Recent treatments for Alzheimer’s disease, approved by the US Food and Drug Administration, offer the potential to alter the course of the disease, emphasizing the importance of early intervention.
When to Seek Medical Advice
Experts recommend consulting a doctor if you notice cognitive symptoms such as frequent loss of belongings, memory changes affecting daily life, or difficulty problem-solving. While dementia is a frightening prospect, lifestyle changes can have positive effects on overall health. It’s important to remember that some individuals may develop dementia due to genetic or unchangeable risk factors, and this should not be viewed as a personal failure.