Did you know you can reduce your risk of dementia?
While we cannot control some risk factors for dementia, such as age, family history, genetics, and gender, we can modify many other risk factors to help reduce the likelihood of developing dementia.
Let's briefly review the non-modifiable risk factors:
Age: Age is the most significant known risk factor. Most people with dementia are over the age of 65. After this age, the risk of Alzheimer’s doubles every five years. By age 85, the risk is approximately 1 in 3.
Family History: Having a first-degree relative with Alzheimer's disease increases your risk of developing dementia by about 50%.
Genetics: Genetics play a more minor role in the risk of developing dementia, but it is still a factor.
Gender: Women are more likely to develop dementia than men.
Now, let's focus on the modifiable risk factors. According to a 2020 study, addressing these factors can significantly reduce the risk of developing dementia:
Smoking: About 14% of Alzheimer's cases are related to smoking. Quitting smoking can dramatically reduce this risk.
Diabetes: Managing blood sugar levels through diet, exercise, and medication can help reduce the risk of dementia. The risk of dementia increases depending on the severity and length of time someone has been diagnosed with diabetes.
Hypertension: Keeping blood pressure under control through lifestyle changes and medication can lower the risk of dementia. Untreated hypertension can increase the risk of dementia by 42%.
Preventing Head Injury: Older adults who experience loss of consciousness after a traumatic brain injury related to a fall are 28% more likely to report subjective memory impairment. Wearing helmets, seat belts, and other safety measures can help prevent head injuries that could increase dementia risk.
Reducing Air Pollution: Minimizing exposure to air pollutants by using air purifiers and avoiding high-traffic areas can be beneficial.
Reducing Midline Obesity: Obesity in mid-life increases the risk of dementia by 1.4 times. Maintaining a healthy weight through diet and exercise can significantly reduce this risk.
Avoiding Excessive Alcohol: Increased alcohol intake can lead to brain volume loss and interfere with normal metabolic pathways, decreasing your brain's ability to eliminate waste and increasing the risk of dementia. Limiting alcohol intake to moderate levels can lower this risk.
Addressing Depression: Individuals previously diagnosed with depression before the age of 60 are 2.4 times more likely to have dementia later in life. Treatment of depression can decrease the risk of dementia by 30%.
Maintaining Frequent Exercise: Regular exercise reduces the risk of dementia by 28% and is associated with a 45% reduction in the risk of Alzheimer's disease. A well-rounded exercise program should include endurance, flexibility, balance, and strength training. Even light-intensity activities are beneficial and are associated with a reduced risk of dementia.
Treating Hearing Impairment: Using hearing aids and addressing hearing loss can help maintain cognitive function. People with mild hearing loss are two times more likely to develop dementia.
Maintaining Frequent Social Contact: Social isolation is associated with a 50% higher risk of dementia. Staying socially active and engaged can help keep the brain healthy.
Attaining a High Level of Education: Lifelong learning and staying mentally active can build cognitive reserve and lower dementia risk. People who take adult education classes are 19% less likely to develop dementia.
Getting Adequate Sleep and Screening for Sleep Apnea: Sleep apnea increases the risk of dementia and is associated with a 50% higher risk of memory problems. Ensuring adequate sleep and treating sleep apnea can help protect brain health.
By focusing on these modifiable risk factors, you can proactively protect your brain health and reduce your risk of developing dementia.
Please consult with your medical provider for personalized guidance on your specific risk factors and strategies to decrease your risk of dementia. They can offer tailored recommendations based on your individual health needs.
Check out other blog posts on Geriacademy.com
Sources
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