Dementia affects over 55 million people worldwide, with Alzheimer’s disease being the most common type. Risk factors for developing dementia include race, ethnicity, and family history, among others. However, new research suggests that certain lifestyle habits can significantly reduce the risk of developing dementia. These habits include physical exercise, social interaction, leisure activities, quality sleep, not smoking, and not drinking alcohol.
A Chinese study published in the Journal of Affective Disorders tracked participants aged 60 and older who were dementia-free at the beginning of the study. Those who scored at least four points based on healthy lifestyle habits were 29% less likely to show signs of cognitive decline, a precursor to dementia. Each one-point increase in total score was associated with an 18% lower risk of decline. On the other hand, those who scored three points or less were three times more likely to experience cognitive decline.
Physical exercise plays a significant role in reducing the risk of dementia. Even just 10 minutes of physical activity most days of the week can have a positive impact on brain health. Regular exercise has been shown to be associated with larger brain volume, which is crucial for maintaining cognitive function as we age. Smoking is a risk factor for dementia, with recent research showing that smoking cigarettes can cause the brain to shrink and increase the risk of Alzheimer’s disease. Participants who never smoked or had quit were awarded one point towards overall health.
Alcohol consumption is also linked to cognitive decline, with heavy drinking increasing the risk of dementia. Participants who reported rare alcohol consumption were awarded a point towards a healthy lifestyle. Social contact is essential for brain health, with in-person socialization being necessary to stimulate the brain and create a sense of connection. Engaging in leisure activities such as reading, using the internet, or playing cards can help keep the mind sharp and reduce the risk of cognitive decline.
Quality sleep is crucial for brain health, with experts recommending seven to nine hours of sleep a night to lower the risk of various chronic illnesses. Adopting a Mediterranean diet and eliminating processed foods can also slash dementia risk by up to 23%. Overall, the key to reducing the risk of developing dementia includes eating a healthy diet, staying physically active, avoiding smoking and excessive drinking, getting enough sleep, engaging in mental activities, and maintaining social connections. These lifestyle habits are essential for preserving brain health and reducing the risk of cognitive decline.
