Understanding Dementia
More than 55 million people around the world are living with dementia, a term that encompasses various progressive disorders affecting memory and cognition. Among these, Alzheimer’s disease is the most prevalent, accounting for 50% to 75% of cases.
Key Risk Factors
While factors like race, ethnicity, and family history are beyond our control, recent research highlights six lifestyle habits that can significantly reduce the risk of developing dementia: physical exercise, social interaction, leisure activities, quality sleep, avoiding smoking, and limiting alcohol consumption.
Exercise Regularly
A study published in the Journal of Affective Disorders tracked participants aged 60 and older for two years. Those who scored four or more points on a lifestyle healthiness scale were 29% less likely to show signs of cognitive decline. Each additional point correlated with an 18% lower risk of decline.
Even just 10 minutes of physical activity a day can be beneficial. Research shows that regular exercise, even in small amounts, is linked to larger brain volume, suggesting it takes less exercise than previously thought to maintain cognitive function.
Avoid Smoking
Participants who never smoked or had quit received a point towards their overall health score. This aligns with recent findings that smoking can shrink the brain and increase Alzheimer’s risk. Dr. Laura J. Bierut noted that the effects of smoking on the brain were previously overlooked.
Limit Alcohol Consumption
Participants who rated their alcohol consumption as rare received a point towards a healthy lifestyle. Research indicates a link between high alcohol intake and cognitive decline. Drinking three or more alcoholic beverages a day is associated with an 8% higher risk of dementia compared to abstaining.
Stay Socially Active
Social engagement is crucial for cognitive health. Participants who engaged in social activities more than three times a month received a point towards their cognitive health. Social isolation poses significant health risks, including increased dementia risk.
Engage in Leisure Activities
Daily reading, internet use, or playing cards at least twice a week can positively impact health. Engaging the mind in enjoyable ways is essential for cognitive sharpness.
Prioritize Sleep Quality
Quality sleep is crucial for brain function. Researchers define it as the ability to fall and stay asleep without difficulty. Experts recommend seven to nine hours of sleep per night to lower the risk of various chronic illnesses.
Final Thoughts
In addition to these six lifestyle hacks, eliminating processed foods and adopting a Mediterranean diet can significantly reduce dementia risk. The takeaway? Eat your greens, stay active, limit alcohol, quit smoking, ensure quality sleep, engage your mind, and maintain social connections.
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