7 dementia risk factors you can address

1. Cardiovascular health

Cardiovascular health is strongly linked to dementia risk, particularly Alzheimer’s disease. High blood pressure, high low-density lipoprotein (LDL) cholesterol, diabetes, stroke and heart disease increase the risk by potentially interfering with brain circulation and nutrient supply. Maintaining good cardiovascular health by managing weight, blood pressure, diabetes control and low LDL cholesterol levels through exercise, a healthy diet and, if needed, medication (for example, to manage blood pressure) is imperative.

2. Lifestyle choices

Some lifestyle choices can significantly increase our dementia risk. Smoking, excessive alcohol consumption, lack of exercise and even air pollution, have been linked with an increased risk of developing dementia, likely through their impacts on cardiovascular health. However, physical exercise has been shown to positively impact cognition through reduced cardiovascular risks and by stimulating the formation of new neurons in parts of the brain.

3. Medical attention

It is becoming increasingly clear that certain sensory impairments, specifically hearing loss and vision impairments, as well as mental health conditions like depression, can increase dementia risk if not adequately addressed. To mitigate these risks, the Lancet Commission advises to always use hearing aids, if needed, and prevent hearing damage by using protective gear if you are exposed to loud noise. Maintain a schedule for regular eye check-ups and use corrective glasses if prescribed. Likewise, mental health problems, such as depression, should be addressed by seeking professional care.

4. Social activity and engagement

Social engagement increases mental activity and emotional connections to others and can help strengthen memory pathways. Recent studies have found that social isolation, especially among older people, can increase the risk of developing dementia by up to 27%. Social isolation not only increases dementia risk, it also increases the risk of hypertension, depression and coronary heart disease, which may compound dementia risk. Therefore, staying socially active and engaged, especially in old age, is vital.

5. Diet and nutrition

Studies have shown that following a healthy diet – such as eating plenty of fruits, vegetables, legumes, and nuts; replacing butter with olive oil; consuming fish; reducing salt intake by using herbs and spices; and limiting red meat – is associated with a lower dementia risk. Processed foods with high fats and trans fats are associated with an increased dementia risk.

6. Education and lifelong learning

Research increasingly suggests that a higher quality of education, especially during early life, is tied to a decreased dementia risk. However, continuous learning and education during adulthood and even in old age have been shown to help maintain cognitive abilities and lower the risk of developing dementia. It’s worth noting, however, that experts question the benefit of puzzles or quizzes and instead recommend learning complex new skills such as a new language or an instrument.

7. Sleep

Sleep plays a crucial role in memory consolidation, and a lack of sleep can impact memory recall. Moreover, studies have found that as little as one night of sleep deprivation can lead to increased levels of toxic proteins in the brain, while chronic sleep deprivation has been linked to an increased spread of protein aggregates, thus possibly exacerbating the risk of Alzheimer’s. Sleep disturbances, meanwhile, are increasingly believed to foreshadow future development of Alzheimer’s even before cognitive changes are apparent.