How To Reduce The Risk Of Suffering From Dementia?
Dementia is a growing challenge globally, affecting millions of people in old age and, as a consequence, their families and caregivers. This neurodegenerative condition deteriorates memory and cognitive abilities, in addition to directly impacting the quality of life and autonomy of those who suffer from it. As the population ages, cases of dementia are expected to increase significantly, making it crucial to identify ways to prevent or delay its development.
Recent research has shed light on the risk factors associated with dementia that are susceptible to change, allowing concrete measures to be taken to reduce the likelihood of developing this condition. From maintaining an active life to managing health conditions such as hypertension and diabetes, there are multiple strategies to protect our brain as we face aging.
This article explores the most important risk factors associated with dementia offering practical recommendations for developing a lifestyle that promotes brain health. By understanding and addressing these factors, we can reduce the risk of dementia while improving our overall quality of life, promoting healthy, autonomous aging.
Dementia is a neurodegenerative disorder that mainly affects older people, although it should not be understood as an inevitable consequence of aging. It is characterized by a progressive decline in cognitive functions, generally impacting memory, thinking, language, understanding, and the ability to carry out daily activities. Among the most common types of dementia is Alzheimer’s disease, which accounts for between 60% and 80% of cases, followed by vascular dementia, dementia with Lewy bodies and frontotemporal dementia.
Dementia is not a specific disease, but rather a general term that encompasses a variety of disorders that affect the brain. These disorders cause the death of brain cells, resulting in significant cognitive impairment and a loss of social and operational skills. It is crucial to understand that dementia is different from normal aging. While some memory lapses are common as aging occurs, dementia involves a much more severe and long-lasting decline. that affects the independence of the person.
Symptoms can vary depending on the type of dementia occurring, but generally include short-term memory problems, difficulties communicating, disorientation in time and space, changes in mood and behavior, and loss of motor skills. As dementia progresses, affected people require an increasing level of care and support, posing a major challenge for families and health systems. Therefore, prevention and risk reduction are areas of growing interest in medical research.
Modifiable risk factors
Research focused on dementia has identified 14 risk factors that can be modified to reduce the chances of developing dementia. Modifying these factors throughout life can significantly reduce the risk of dementia. Below, we will describe these factors and their influence on brain health.
1. Education
Formal education, especially during childhood and adolescence, is associated with a lower risk of dementia. Keeping the mind active throughout life through continuous learning can strengthen brain connections creating a “cognitive reserve” that protects against deterioration.
2. Physical activity
Regular exercise is presented as essential to maintaining good brain health. Physical activity improves blood flow to the brain, reduces inflammation and promotes the release of chemicals that promote neuroplasticity. At least two and a half hours of moderate exercise per week is recommended.
3. Control of hypertension
High blood pressure, especially in middle age, can damage the blood vessels that supply oxygen to the brain, increasing the risk of vascular dementia and Alzheimer’s. Maintaining controlled blood pressure through diet, exercise and, if necessary, medication, is crucial.
4. Diabetes control
Type 2 diabetes is linked to an increased risk of dementia. Excess blood glucose can damage neurons and blood vessels, affecting cognitive function. Controlling blood sugar levels through a balanced diet and exercise is essential.
5. Smoking
Smoking is a significant risk factor for dementia, in addition to many other medical conditions. Smoking contributes to vascular damage, inflammation, and oxidative stress, all factors that can accelerate cognitive decline. Quitting smoking at any age can significantly reduce this risk.
Excessive alcohol consumption is associated with an increased risk of dementia. Excessive alcohol is directly linked to brain damage, as well as contributing to other conditions that increase the risk of dementia, such as hypertension and liver disease.
7. Hearing loss
Untreated hearing loss in adulthood is one of the most common risk factors for dementia. Hearing loss can lead to social isolation and reduced cognitive stimulation. Hearing aid use and early intervention can help mitigate this risk.
8. Obesity
Obesity, especially during adulthood, is associated with an increased risk of dementia later in life. Excess weight can lead to cardiovascular diseases and diabetes, which, as we have already mentioned, in turn affect brain health.
9. Depression
Depression, particularly at older ages and approaching old age, is strongly linked to an increased risk of dementia. Although the exact underlying mechanisms are not yet fully understood, It is suspected that inflammation of different brain areas and hormonal changes may play a role. Appropriate treatment and psychotherapeutic support can reduce this risk.
10. Mental inactivity
Staying mentally active is crucial for brain health. Activities such as reading, solving puzzles, learning new languages or skills, playing board games, and engaging in social activities can help us keep our brains fit and delay cognitive decline.
11. Social isolation
Lack of social interactions can contribute to cognitive decline. Social connections offer mental and emotional stimulation, which helps support brain health. Participating in community activities, maintaining healthy relationships with friends and family, and seeking new connections can be beneficial in avoiding this negative consequence.
12. Air pollution
Prolonged exposure to high levels of air pollution has been linked to an increased risk of dementia. Polluting particles can induce inflammation and damage to brain cells. Reducing exposure to polluted air and advocating for cleaner environmental policies can help protect the brain.
13. Head trauma
Suffering injuries or blows to the head, especially repetitively, such as in contact sports, increases the risk of developing dementia. Take precautions to protect ourselves from these blows, such as the use of seat belts, helmets when riding a bicycle and avoiding dangerous activities It is essential.
Sleep disorders, such as sleep apnea and insomnia, are directly linked to an increased risk of dementia. Poor sleep can affect memory and other cognitive functions. Improving sleep hygiene, seeking treatment for these disorders, and maintaining a regular schedule are effective preventive measures.
Lifestyle and prevention
As we have seen, the most useful way to avoid and prevent these risk factors for developing dementia is to adopt a healthy lifestyle. Maintaining a regular exercise routine not only strengthens the body, but also the mind, promoting blood circulation and neuroplasticity. A balanced diet rich in fruits, vegetables, fatty acids and omega 3, such as those found in fish, also have a positive impact on brain health. So, It is important to avoid ultra-processed foods high in saturated fats.
Mental stimulation is equally crucial; Activities such as reading, learning new skills or even languages, and practicing activities that exercise the brain are key to delaying cognitive decline. In addition, maintaining an active social life is considered essential, since interaction with other people provides us with the emotional and cognitive stimulation necessary to reduce the risk of isolation and developing mood problems.
A good rest is also a fundamental piece. Ensuring quality sleep, 7 to 9 hours per night, allows the brain to recover from daily activity and process and store the information collected on a daily basis. Associated with rest, stress reduction through techniques such as meditation, yoga or deep breathing It can also have positive effects on mental and brain health.
Conclusions
In conclusion, adopting a healthy lifestyle that combines regular exercise, a balanced diet, cognitive stimulation, social interaction and adequate rest can significantly reduce the risk of developing dementia in old age. Although some factors are not purely modifiable, focusing on those that are offers powerful opportunities to protect brain health and improve quality of life.
