Dementia is a concern for many, particularly women over 50. Cognitive decline is more likely to happen as we get older, so it is important to do things that can help keep your brain working well and prevent or stop dementia from happening.
You may have questions, too. How can dementia be prevented? What are dementia risk factors? Are there steps I can take to prevent it? Is there anything I can do to reduce my risk?
As with many other diseases, there are steps you can take to help reduce your risk and prevent dementia. In fact, new research suggests that making changes to how people live could prevent at least 40% of dementia cases.
Here are some tips to help you prevent dementia. These tips cover diet, exercise, socializing, and mental exercises to improve brain health and lifespan.
Top Ways to Reduce Your Risk of Developing Dementia
1. Stay Physically Active
How to not get dementia? Get moving!
Being fit and having a sharp mind go hand in hand. We are already familiar with the general health benefits of physical exercise, but did you know that a healthy lifestyle can help keep you from getting dementia?
Being active brings more blood to the brain and helps new neurons grow. Besides that, exercise helps keep other risk factors under control, such as diabetes, cardiovascular disease and high blood pressure.
If you want to stay active, make goals that you can reach and do things you enjoy to keep yourself going. Try to do some kind of moderate-intensity physical activity most days of the week for 30 minutes, such as walking or swimming.
Sticking to your workout plan is very important, even if that means doing shorter workouts throughout the day.
Do some exercise snacks—regularly move around, walk to nearby places or go up and down the stairs to stay active.
2. Eat Brain-Healthy Foods
Foods that are high in vitamins, omega-3 fatty acids, and antioxidants can help keep you from getting dementia and Alzheimer’s disease:
- Leafy Greens: Spinach, kale, and other greens are rich in vitamins and antioxidants, particularly vitamin E and folate which protect the brain.
- Berries: Blueberries and strawberries are high in antioxidants and have been linked to improved memory.
- Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which reduce inflammation and support neuron function.
- Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide healthy fats and other nutrients that support cognitive function.
Regularly eating a range of brain-healthy foods can make your brain work better and lower your risk of getting dementia. As you get older, healthy eating patterns, like eating more nuts, fish, berries, and leafy greens, can help your brain stay healthy.
3. Maintain Social Connections
Staying connected with others is not just about having fun—it’s also crucial for brain health. Think about the times you’ve felt the most engaged and alive; chances are, they involved interactions with other people.
Social interaction stimulates the brain, promoting neural activity and cognitive resilience. Studies have shown that individuals with rich social networks are less likely to experience cognitive decline compared to those who are socially isolated.
It is important to keep up with friends and family to prevent dementia. Getting out and doing things in your community and with people you care about can help keep your brain active and sharp.
Engaging in social activities, such as joining clubs or groups, can provide mental stimulation and emotional support, allowing you to connect with other people in meaningful ways.
You can also feel like you belong and have a purpose by volunteering, as it provides a sense of purpose and the opportunity to meet new people.
4. Challenge Your Brain
It is good to keep your mind active to slow down dementia. Mentally stimulating activities, like puzzles, reading, and learning new things, can help you keep your mind sharp and reduce age-related cognitive decline.
When you do things that test your brain, like playing chess, learning a language, doing crosswords, playing video games, or starting a new hobby, new neural connections are made, and your brain flexibility improves.
Different parts of the brain are stimulated when you learn something new every day. It supports neuroplasticity, which is the brain’s ability to change how it works by making new neural connections over time. This is important for keeping cognitive functions strong.
Over time, this can help keep your brain working well and even make it better, improving your memory, ability to solve problems, and overall brain health. It makes you more creative and helps you come up with better ways to deal with new and unexpected problems.
5. Prioritize Quality Sleep
Sleep is very important for brain health. Aim for 7 to 9 hours of uninterrupted sleep every night to make sure your brain can heal and work at its best. The brain gets rid of toxins that build up during the day while you sleep.
Lack of sleep can make it harder to think clearly and lead to an increased risk of developing dementia. Setting up a regular sleep schedule and making your environment more relaxing can help you sleep better.
Poor sleep quality is linked to memory problems, reduced attention, and slower processing speeds. A healthy brain depends on getting enough restful sleep.
For example, reading a book, taking a warm bath, or practising mindfulness meditation before bed can all help you relax. These habits let your body know it is time to sleep, which helps you fall asleep faster and sleep better.
6. Manage Stress Effectively
Long-term stress can speed up cognitive impairment. Hormones that are released during stress can make it hard for the brain to work properly.
If you want to deal with your stress, try yoga, meditation, or deep breathing.
Mindfulness meditation can help you feel less stressed by focusing on the present moment, relaxing you, and making it easier to control your emotions.
Progressive muscle relaxation, in which you tense and then slowly relax different groups of muscles, can also help you feel calm and less stressed.
Feeling overwhelmed? Try our Mindfulness Challenge today to practice stress-reducing techniques and improve your brain health.
7. Monitor Cardiovascular Health
Heart health has an impact on brain health. Healthy food choices, regular check-ups, and exercise can help keep your heart healthy and lower your risk of getting dementia.
Diabetes, high blood pressure, high cholesterol and other chronic health conditions can all damage blood vessels in the brain, which can make it harder to think and remember things.
Lowering blood pressure and cholesterol levels is essential for dementia prevention. You can do this by making changes to your lifestyle and seeing a doctor.
Monitoring and taking care of your cardiovascular health can greatly lower your risk of cognitive decline and dementia. When you put your heart health first, you help your brain stay healthy overall.
8. Avoid Smoking and Limit Alcohol
Smoking and drinking too much alcohol can increase a person’s risk of dementia.
Harmful chemicals that come from smoking can damage brain cells, and drinking too much alcohol can shrink the brain and make it harder to think clearly.
Research suggests that dementia rates in Europe and North America have fallen by 15% per decade for the past 30 years, likely due to lifestyle changes like smoking reduction.
Giving up smoking and drinking less alcohol can make your health much better and lower your risk of getting dementia. When you stop smoking, your body starts to heal, and when you drink less, your brain may work better.
Seek support if needed to help quit smoking and manage alcohol consumption. There are many resources available, including support groups, counselling, and medications, that can assist in breaking these habits.
9. Maintain a Healthy Weight
Obesity is linked to a higher risk of dementia. Maintain a healthy weight through a balanced diet and regular physical activity.
Being overweight raises the risk of diseases like diabetes and heart disease, which can affect brain health. You can lower these risks and improve your brain health by controlling your weight.
It is good for your health and can help you keep your weight in check by eating a lot of fruits, vegetables, whole grains, and lean proteins. Limit unhealthy processed foods, sugars, and fats to maintain a healthy weight.
10. Control Diabetes
Diabetes increases dementia risk. A healthy diet, regular exercise, and, if needed, medicine can help you control your blood sugar levels.
High blood sugar levels can damage blood vessels and nerves, including those in the brain, leading to cognitive decline. Keeping an eye on and taking care of your diabetes regularly can help stop these problems and protect your brain health.
Blood sugar levels can be kept in check with a healthy diet that is low in refined sugars and high in fiber, lean proteins, and healthy fats.
For healthy blood sugar levels, regular exercise is always a good idea.
11. Address Hearing Loss
Hearing loss is a risk factor for cognitive decline. When hearing diminishes, the brain works harder to process sounds, which can detract from other cognitive functions. Furthermore, hearing loss can make people less social and less mentally stimulating, which are both things that can increase the risk of dementia.
Get your hearing checked regularly, and if you need to, use hearing aids. Taking care of hearing loss quickly can help you keep up with friends and activities that keep your mind active, which lowers the risk of developing dementia.
Additionally, protecting your ears from loud noises can prevent further hearing damage, preserving your auditory and cognitive health.
12. Stay Hydrated
Proper hydration is fundamental to overall health, including brain function. The brain is composed of about 75% water, and even mild dehydration can lead to confusion, mood changes, and cognitive impairments.
Dehydration makes the brain work less well. Drink plenty of water throughout the day to keep your brain hydrated and healthy.
Getting enough water helps your brain process information and function properly; even mild dehydration can make it harder to focus and think clearly.
Try to drink eight glasses of water daily to keep your brain healthy. Drink more when it is hot or you are working out. Keeping a water bottle with you and drinking from it often can help you stay hydrated all day.
13. Protect Your Head
Avoid getting head injuries to lower your risk of getting dementia. When you do things like biking, make sure you wear a helmet, and make sure your home is safe to avoid falling.
Traumatic brain injuries, even small ones, can make it more likely that a person will get dementia later in life. Use seat belts, handrails, and protective gear to avoid these injuries.
Helmets are necessary to protect the head when biking, skateboarding, skiing, and other activities. They absorb shock and reduce the risk of serious head injuries in falls and accidents.
Getting rid of trip hazards, securing rugs, and installing enough lighting can prevent home falls. Additionally, using handrails on stairs and in bathrooms provides support and reduces the risk of accidents.
14. Regular Health Check-ups
Regular check-ups with a doctor can help find and treat conditions that may lead to dementia, allowing for earlier treatment and better management.
This lets your doctor look at your overall health and find any problems that might affect how well your brain works.
Ultimately, what is the best way to not get dementia? Be proactive. You can lower your risk of getting dementia later in life by taking care of these risk factors right away.
Blood sugar, blood pressure, and cholesterol levels should be checked regularly to find risk factors early. Your doctor or nurse can also give you personalized treatment plans and advice to improve your health and brain function.
Closing Thoughts
Keeping your brain healthy and preventing dementia requires an approach that includes many aspects of your health and lifestyle.
Staying active, eating well, and taking care of long-term conditions like diabetes and high blood pressure are all important ways to keep your brain working well.
Let us start a journey together to live a full life and prevent dementia.
Remember, the greatest wealth is health.
♡ Love ♡,
Schellea
