Engaging in social activities, whether it’s catching up with a friend over coffee or just running errands, plays a crucial role in keeping your brain sharp. If you’re isolated, your risk of developing dementia can jump by about 60%.
The reason might be that a less active brain becomes more vulnerable to aging. Interestingly, it doesn’t matter if you like the people you’re with; any form of human interaction is beneficial.
Hearing loss is a natural part of aging, but severe hearing loss can increase your risk of dementia. For every 10 decibels you lose in hearing ability, the risk of dementia can go up by 24%.
For context, normal conversation is around 60 decibels, and a whisper is about 20-30 decibels. Scientists believe that hearing loss reduces sensory stimulation to the brain, which can lead to increased isolation and smaller brain regions associated with memory.
Using hearing aids can lower the risk of cognitive decline by 19% and dementia by 17%. Most opticians and pharmacies offer free hearing tests.
Smoking is linked to about 2% of dementia cases, but quitting can completely eliminate that risk. Research shows that smokers have a 30% higher risk of dementia compared to non-smokers, but former smokers are not at increased risk.
Quitting smoking, even at 60, can add an extra three years to your life expectancy.
Depression in later years can be both a symptom and a cause of dementia.
Treating depression in midlife can help reduce the risk of developing dementia. A major UK study found that those who received antidepressants or therapy had about a 25% lower risk of dementia.
The benefits are even greater when both treatments are used, reducing the risk by 38%.
Exposure to air pollution, like traffic fumes and smoke from wood-burning stoves, can increase your dementia risk.
Tiny particles from air pollution can enter the brain, although the exact threshold for harm is not well-defined.
Anti-pollution masks might not be very effective unless they fit tightly, but avoiding busy roads and opting for side streets can significantly reduce your exposure. Online air quality maps can help you find less polluted areas.
Always Wear a Helmet When Cycling
Even minor head injuries can have long-term consequences.
Research shows that sports-related concussions and other head impacts can increase the risk of neurological diseases, including dementia.
A study from Scotland found that former football players, especially defenders who frequently head the ball, are more than three times as likely to develop dementia. To protect yourself, wear a helmet while cycling and avoid heading footballs.
High blood pressure, which affects one in three people in the UK, can damage the small blood vessels in the brain and heighten the risk of dementia. Many people are unaware they have high blood pressure because it often has no symptoms.
Keeping your blood pressure in check, particularly between ages 40 and 65, is vital.
Medications that lower blood pressure can also reduce the risk of both dementia and cognitive impairment.
Lower Your Cholesterol for Better Brain Health
High cholesterol is linked to about 7% of dementia cases.
This condition, which leads to fat buildup in the blood and arteries, affects over 30 million adults in the UK.
It can be managed with a healthy diet low in saturated fats, regular exercise, and, if necessary, statins. Regular cholesterol tests from your GP can help monitor and manage your levels.
Being overweight or obese increases your risk of dementia, particularly if the extra weight is around your middle.
This type of weight gain is also associated with type 2 diabetes, which is another risk factor for dementia.
Losing just a small amount of weight, like 4 pounds (2 kg), can lead to noticeable improvements in cognitive function within six months. New weight-loss medications might also offer benefits for cognitive health.
Reduce Alcohol Consumption to Protect Your Brain
Drinking more than 21 units of alcohol per week is linked to an 18% higher risk of dementia and reduced grey matter in the brain. Cutting back on alcohol can help reverse these risks.
Studies show that reducing alcohol intake can improve cognition, even for those already experiencing memory issues.
Stay Active to Boost Brain Health
Regular exercise is not only good for your heart but also for your brain.
Engaging in physical activity can reduce dementia risk by 20%, improve blood flow, lower blood pressure, and enhance brain plasticity.
Even small amounts of exercise, such as walking or gardening, can be beneficial. Starting a new exercise routine can have a significant impact, especially for those who previously did not exercise.
Manage Blood Sugar to Prevent Type 2 Diabetes
Type 2 diabetes, affecting about one in ten Britons, can increase dementia risk.
Excess body fat drives up blood sugar levels and damages the brain’s tiny blood vessels. To lower your risk, maintain a healthy weight and avoid developing diabetes.
Once diabetes is present, it’s unclear if treatment can reduce dementia risk, so prevention is key.
Keep Your Brain Engaged with Varied Activities
Keeping your brain active can delay the onset of dementia. Engaging in diverse activities, such as learning a new language or playing different types of games, is more effective than sticking to the same mental exercises.
Continuous learning and mentally stimulating jobs can lower dementia risk by up to a third.
Get Your Vision Checked for Cataracts
Vision problems, such as cataracts, are common with aging and are linked to a higher risk of dementia. Research indicates that failing to correct vision issues can increase dementia risk by 47%.
Cataract surgery, which replaces the cloudy lens with an artificial one, has been shown to significantly reduce this risk. Regular eye check-ups and updating your glasses prescription are important for maintaining brain health.
Junk Food and Mental Decline
While there’s growing interest in whether ultra-processed foods (UPF) might contribute to dementia, current evidence is inconclusive. UPF includes items like ready meals and sugary cereals, which often lack essential nutrients and are high in sugar, fat, and additives.
While these foods are linked to other health issues, more research is needed to understand their direct impact on dementia risk.
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