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Can Lifestyle Cause or Prevent Dementia?
Whether lifestyle can cause or prevent dementia is still largely unknown. Increasing age is the greatest known risk factor for Alzheimer’s and other dementias. According to the Alzheimer’s Association, the […]
Whether lifestyle can cause or prevent dementia is still largely unknown. Increasing age is the greatest known risk factor for Alzheimer’s and other dementias. According to the Alzheimer’s Association, the risk of Alzheimer’s doubles every five years after age 65.
Genetics may also play a role. National Institutes of Health research shows that those who have a parent or sibling with Alzheimer’s are more likely to develop the disease than those who do not have a first-degree relative with dementia. However, the majority of Alzheimer’s disease is not hereditary. chronic head injuries, as well as education, race, or gender may also increase a person’s risk for developing the disease.
Although there is no conclusive evidence that lifestyle choices cause or prevent dementia, medical experts acknowledge both the risks and benefits associated with each. Enough evidence-based studies link poor lifestyle choices with increased risk, while healthier choices may lower your risk for the development of the disease. Healthier habits can also boost overall immunity and reduce inflammation while supporting cognitive health.
According to recent guidelines released by the World Health Organization, people can reduce their risk of Alzheimer’s or dementia by adopting the following healthy lifestyle habits:
- Increasing aerobic exercise
- Quitting tobacco, or not starting use
- Limiting use of alcohol
- Reducing excess weight
- Including foods like fish, legumes, nuts, and olive oil in your diet
- Eating fruits and vegetables high in folate, vitamin C, D, E and carotenoids
- Maintaining healthy blood pressure, cholesterol and blood sugar levels
- Management of hearing loss
A physically active lifestyle is linked to good brain health. No matter what your age or dementia risk, physical activity can improve your chances of preventing underlying processes related to cognitive decline in early adulthood.
WHO also provides guidelines for physical activity, dependent upon their level of intensity. A minimum of an hour and a half to three hours of activity per week is recommended. This activity should include periods of aerobic movement (raising heart rate) for at least 10 minutes at a time and muscle strengthening exercises. The less intense the activities, the more they should be completed throughout the week.
Researchers at Harvard University found evidence that eating foods with flavonoids can help to keep the mind sharp. Flavonoids are the chemicals that give plant foods their bright colors. The strongest protective effect came from yellow and orange vegetables and fruits.
High-flavonoid foods include:
- Apples
- Blackberries
- Blueberries
- Celery
- Cherries
- Grapefruit
- Kale
- Onions
- Oranges
- Parsley
- Pears
- Peppers
- Raspberries
- Red cabbage
- Strawberries
- Soybeans
- Tea
- Wine
Based on promising study results, the Alzheimer’s Association also recommends increasing your mental activity as a measure to prevent dementia.
Mental activities and brain exercises include:
- Board games
- Crossword puzzles
- Crafts and hobbies
- Learning a new skill
- Reading
- Working
- Volunteering
- Socializing
- Gardening
- Dancing
- Playing an instrument
Sources
“What are the Causes and Risk Factors of Alzheimer’s and Other Dementias?” Alzheimer’s Association. https://www.alz.org/alzheimers-dementia/what-is-alzheimers/causes-and-risk-factors
“Alzheimer’s in extended family members increased risk of disease, study shows”. National Institute on Aging. https://www.nia.nih.gov/news/alzheimers-extended-family-members-increased-risk-disease-study-shows
“Disparities Related to Education, Race, and Gender Compound Health Disadvantages at Older Ages”. PRB. https://www.prb.org/resources/disparities-related-to-education-race-and-gender-compound-health-disadvantages-at-older-ages/
“Risk reduction of cognitive decline and dementia: WHO guidelines”. World Health Organization. https://www.who.int/publications/i/item/9789241550543
“Lifestyle changes can help prevent dementia”. Harvard T.H. Chan School of Public Health. https://hsph.harvard.edu/news/lifestyle-changes-can-help-prevent-dementia/
“Can I Prevent Dementia?” Alzheimers.gov. https://www.alzheimers.gov/life-with-dementia/can-i-prevent-dementia#what-do-we-know-about-reducing-risk-for-dementia
