is the seventh leading cause of death and a primary cause of disability worldwide. Currently, there are over 55 million people suffering from this condition on our planet.
Despite this, researchers believe that about 45 percent of all dementia cases can be prevented. This requires making small but significant changes in one’s life starting from middle age. Such changes can help the brain resist damage caused by aging.
“Proteins associated with dementia begin to accumulate in the brain around middle age, starting at about 40, and it takes 20 years of damage before the brain can no longer cope with them,” noted Dr. Richard Oakley, Deputy Director of Research and Innovation at the Alzheimer’s Society in the UK.
Stay Active
Regular is the most important thing you can do to reduce the risk of developing dementia, according to the Alzheimer’s Society.
Researchers have found that those who engage in regular physical activity have a 35 percent lower likelihood of developing dementia compared to those who lead a sedentary lifestyle.
Monitor Your Blood Pressure
is one of the most significant risk factors for developing dementia. High blood pressure often leads to heart attacks and strokes, directly damaging the small vessels that supply blood to the brain.
You should start monitoring your blood pressure from middle age. This involves maintaining a healthy diet, reducing salt intake, losing excess weight, and increasing physical activity.
Control Your Cholesterol Levels
High cholesterol levels lead to fat accumulation in the blood and arteries, increasing the risk of Alzheimer’s disease by 57 percent.
Get your cholesterol checked at least once a year. Switch to a healthier diet and increase your physical activity.
Lose Excess Weight and Lower Your Blood Sugar
Being overweight, especially around the abdomen, increases the risk of developing dementia. Scientists have shown that losing just 4.4 pounds can improve memory and thinking skills, as well as strengthen the heart. What’s good for the heart is also good for the brain.
“Obesity leads to increased blood pressure and the development of type 2 diabetes, both of which contribute to dementia, but being overweight is a risk factor in itself, so it’s important to manage it,” noted Tim Binland, a researcher at the Alzheimer’s Society.
Lower your blood sugar levels to avoid . A large South Korean study in 2024 found that type 2 diabetes triples the likelihood of developing dementia. This occurs because the disease damages small blood vessels in the brain, leading to the accumulation of toxic amyloid protein. Moreover, the earlier the disease develops, the higher the risk of dementia.
Schedule an Eye Exam
Regular eye exams can detect cataracts—a condition where the lens of the eye becomes cloudy. According to an analysis by Chinese and Australian researchers, individuals with this vision impairment have a 47 percent higher risk of cognitive disorders. However, a simple lens replacement surgery significantly reduces this risk.
Take Care of Your Oral Health
Specifically, twice a day. Poor oral health, particularly gum disease, contributes to memory decline and other cognitive functions, as reported by the Daily Mail.
Bacteria from the mouth can enter the brain and provoke changes related to cognitive abilities.
According to New York researchers, older adults who have harmful bacteria accumulated on their gums are more likely to show markers of Alzheimer’s disease in their cerebrospinal fluid (indicating amyloid accumulation in the brain).
Other studies have shown that individuals with periodontal disease often experience a decline in cognitive functions.
Quit Smoking and Reduce Alcohol Consumption
Researchers at Johns Hopkins University (USA) found that among , the risk of developing dementia is 33 percent higher than among non-smokers. Therefore, quitting smoking eliminates this risk.
Recent studies have shown that consuming more than 21 units of alcohol per week increases the risk of developing dementia by 17 percent. Additionally, alcoholic beverages lead to a reduction in gray matter in the brain.
Moreover, disrupts the mechanisms for clearing toxic proteins from the brain and accelerates its volume reduction.
Call a Friend!
Any social interaction supports brain activity. Individuals who lead isolated lives have a 60 percent higher risk of developing dementia, and their brains become less resilient to aging.
Meanwhile, those with a wide social circle have a 30 percent lower likelihood of developing dementia compared to less sociable individuals.
Don’t Ignore Depression and Low Mood
Numerous studies have shown that treating in middle age helps reduce the risk of developing dementia in the future. This is because both depression and Alzheimer’s disease affect the same areas of the brain.
Avoid Polluted Air
Spend more time outdoors and avoid air polluted by exhaust fumes or smoke from wood-burning stoves. These are known factors in the development of dementia.
The tiniest PM2.5 particles, associated with lung and cardiovascular diseases, can also penetrate the brain.
A British study last year showed that the risk of developing dementia increases by 7 percent for every slight increase in exposure to PM2.5 particles.
It has also been proven that magnetite—a type of iron released during fuel combustion—is linked to the development of Alzheimer’s disease.
Get Plenty of Sleep
Researchers have found that individuals who sleep less than 6 hours a night in middle age have a 30 percent higher likelihood of developing dementia later in life.
hinders the removal of toxins from the brain associated with Alzheimer’s disease, leading to their accumulation in the form of harmful plaques.
Insomnia, poor sleep quality, and sleep apnea are risk factors for type 2 diabetes, obesity, depression, and stroke, all of which are risk factors in themselves.
If you have sleep problems, it’s essential to consult a doctor.
Photo: Unsplash
