Six Lifestyle Changes to Reduce Dementia Risk While You’re Young

Dementia is not an unavoidable part of ageing. It is estimated that roughly 40 percent of dementia cases might be prevented, or at least postponed, through changes to particular lifestyle habits.

Twelve modifiable risk factors are now known to be linked with an increased likelihood of dementia. Addressing these factors through early, sustained action across your life can make a substantial difference to brain health and overall wellbeing, while lowering the chance of developing dementia in later life.

Below are six of the key lifestyle changes to adopt when you are young to support your brain health:

1. Good nutrition

Nutrition matters for several reasons.

While the brain accounts for only 2 percent of body weight, it uses approximately 20 percent of our daily energy intake. Good nutrition is therefore essential for brain health.

A nutritious diet also supports a healthy weight and reduces the likelihood of diabetes, both of which have been linked to a 1 percent greater risk of dementia. It can also help prevent hypertension, which is connected with a 2 percent greater risk of dementia.

A Mediterranean-style diet is among the best eating patterns for a healthy brain. Many studies have associated the Mediterranean diet with improved brain function and a lower risk of dementia.

For better brain health, aim to eat plenty of wholegrains, vegetables, fruit – particularly berries – nuts, beans and oily fish. Try to reduce your intake of pastries, sweets, fried foods and cheese.

For most people, improving their overall diet is likely to benefit brain health more than taking individual vitamin and mineral supplements, unless they have a nutrient deficiency.

2. Stay hydrated

Our bodies are made up largely of water – around 60 percent, by most estimates. Maintaining this level through good hydration supports both brain function and general wellbeing.

Dehydration can impair physical and mental performance in numerous ways, including making us feel more tired and causing the brain to work less efficiently. It can also affect memory, attention, concentration and reaction time.

Staying properly hydrated helps the brain work at its best and may prevent a sharp decline in brain function.

3. Reduce alcohol consumption

Studies indicate that excessive alcohol consumption can raise dementia risk by 1 percent.

Alcohol not only impairs brain function but can alter the brain’s structure. Research has linked it to the loss of neurons – cells that transmit signals around the brain – reduced white matter, the networks of nerve fibres that allow communication between brain regions, and volume loss. Each of these changes can affect how effectively the brain operates.

Consuming more than 21 units of alcohol a week is linked with a higher risk of dementia. However, the NHS recommends no more than 14 units a week for good health. Alcohol also raises the risk of certain cancers, including mouth, throat and breast cancer, as well as stroke and heart disease.

4. Keep active

Physical activity offers many advantages for the brain. It boosts blood flow to the brain, which supports healthy function, reduces inflammation, and may even increase brain activity and volume, helping it work more efficiently.

These changes are highly beneficial for long-term brain health and are believed to offer protection against cognitive decline.

Aim for at least 150 minutes of moderate-intensity physical activity each week, or a minimum of 75 minutes of vigorous-intensity exercise, or a mixture of the two. Even where this target is not achievable, research suggests that as few as 7,500 steps a day can improve brain volume.

5. Socialise often

Loneliness and social isolation are linked to an increased risk of depression and cognitive decline.

Research, however, has shown that strong social ties – such as living with others, taking part in a weekly community group, or spending time with family and friends every week – are associated with slower cognitive decline. Social interaction engages attention and memory while reinforcing the brain’s networks.

Volunteering, participating in your local community, or meeting friends weekly for a meal or a chat are all valuable ways to support a healthy brain.

6. Keep learning

Finishing school years ago does not mean learning should end. Continued learning has a protective effect on the brain, with research finding that people who keep learning throughout life have a 7 percent lower risk of dementia.

Some of the most beneficial activities for brain health include learning another language, taking up a new sport, playing a musical instrument and completing puzzles.

Other things to remember

In addition to these suggestions, you can reduce dementia risk by using hearing aids if you experience hearing loss, avoiding traumatic brain injury, and aiming for six to eight hours of sleep each night.

The brain may be our most important organ. Looking after it when you are young can help ensure that it continues to work properly as you get older.

Jitka Vseteckova, Senior Lecturer in Health and Social Care, The Open University, and Corrina Grimes, Atlantic Fellow, Global Brain Health Institute, Trinity College Dublin

This article is republished from The Conversation under a Creative Commons licence. Read the original article.