The guide to
12 Science-Backed Ways to Prevent Dementia
Fresh air
Cognitive Reserve
Social Isolation
Hearing loss
Alcohol
Smoking
Exercise
Depression
Lose Weight
Traumatic Brain Injury
DiabetesRisk
Blood Pressure
narration
Reduce Air Pollution
People who are exposed to air pollution are at a higher risk of dementia, especially those living closer to major roads and freeways.
Read more:
Spend more time in green spaces
Monitor indoor air quality and invest in air purifiers if needed
Join community organizations to monitor government air permits in your area
narration
Address and Treat Hearing Loss
People with hearing loss are at a higher risk of dementia. Hearing loss leads to social isolation, and that has a detrimental effect on maintaining your cognitive reserve.
Read more:
Avoid exposure to dangerous levels of noise
Use hearing protection when exposed to loud sounds
Consider hearing testing and a hearing aid if necessary
narration
Avoid Social Isolation
Research has shown that loneliness and social isolation may increase the risk of dementia, as it is associated with health problems from insomnia to depression and stroke.
Read more:
Spend at least 15 minutes each day talking with or writing to a loved one
Join a club or spiritual community
Connect with other people both online and offline
narration
Build Cognitive Reserve
Learning builds cognitive reserve and strengthens connections between brain cells, making the brain more resilient against age-related decline.
Read more:
Stay intellectually active, e.g. reading, crafting, playing games
Learn new skills like languages and instruments
Engage in learning at all stages of life
narration
Avoid Alcohol
Excessive alcohol consumption can damage brain cells and tissue, increasing dementia risk, especially early-onset dementia before age 65.
Read more:
Drink plenty of water if you consume alcohol
Set a limit for yourself
Opt for non-alcoholic beverages
narration
Quit Smoking
Smoking raises dementia risk by damaging blood vessels and causing inflammation in the brain that can lead to small strokes or bleeds.
Read more:
Find a way to quit smoking that works for you
Alter daily habits and activities linked to smoking
narration
Regular Exercise
Regular exercise can help prevent dementia by promoting the growth of new brain cells, regulating mood and improving memory.
Read more:
Combine aerobic exercises and strength training to support overall well-being
Aim for 30 minutes of moderate activity per day in a sport you find fun
narration
Treat Depression
Depression is linked to faster brain aging and increased dementia risk by causing changes in behavior like social isolation that negatively impact brain health.
Healthy foods may help fight depression
Read more:
Journaling can help you monitor your mental health and identify patterns
Talk to a mental health professional or join a support group
When to talk to your doctor about depression?
narration
Traumatic Brain Injury
Traumatic brain injury raises dementia risk, so those at high risk should prevent injury and seek proper medical care if injured.
Read more:
Do exercises to improve balance and leg muscle strength
Look for and eliminate tripping hazards
Avoid walking on slick surfaces barefoot or with socks
narration
Lose Weight
Obesity raises dementia risk by increasing chronic diseases like diabetes and cardiovascular disease that damage blood vessels and reduce blood flow in the brain.
Read more:
Feel full for longer by eating more fiber-rich foods such as vegetables, fruits, beans, and whole grains
Cut out added sugar from your diet, especially from sugary drinks
Get enough sleep, because sleep deprivation will trigger hormones that make you feel hungrier
narration
Minimize Diabetes Risk
Type 2 diabetes doubles dementia risk by damaging blood vessels and contributes to Alzheimer's biomarkers like beta-amyloid plaques and tau tangles.
Read more:
Maintain a healthy weight through diet and exercise
Consider adopting a vegetarian or vegan diet
Talk to your doctor about reducing your diabetes risk
narration
Treat Blood Pressure
Hypertension raises dementia risk by blocking blood flow and causing strokes and brain cell loss over time.
Read more:
Regularly monitor your blood pressure
Find healthy ways to reduce stress
Focus on getting enough quality sleep
narration
beingpatient.com
Explore more resources on
Learn more about dementia prevention on Being Patient:
narration
Want to keep learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
narration
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12 Ways to Help Prevent or Delay Dementia
Deborah Kan
Created on December 4, 2023
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Transcript
The guide to
12 Science-Backed Ways to Prevent Dementia
Fresh air
Cognitive Reserve
Social Isolation
Hearing loss
Alcohol
Smoking
Exercise
Depression
Lose Weight
Traumatic Brain Injury
DiabetesRisk
Blood Pressure
narration
Reduce Air Pollution
People who are exposed to air pollution are at a higher risk of dementia, especially those living closer to major roads and freeways.
Read more:
Spend more time in green spaces
Monitor indoor air quality and invest in air purifiers if needed
Join community organizations to monitor government air permits in your area
narration
Address and Treat Hearing Loss
People with hearing loss are at a higher risk of dementia. Hearing loss leads to social isolation, and that has a detrimental effect on maintaining your cognitive reserve.
Read more:
Avoid exposure to dangerous levels of noise
Use hearing protection when exposed to loud sounds
Consider hearing testing and a hearing aid if necessary
narration
Avoid Social Isolation
Research has shown that loneliness and social isolation may increase the risk of dementia, as it is associated with health problems from insomnia to depression and stroke.
Read more:
Spend at least 15 minutes each day talking with or writing to a loved one
Join a club or spiritual community
Connect with other people both online and offline
narration
Build Cognitive Reserve
Learning builds cognitive reserve and strengthens connections between brain cells, making the brain more resilient against age-related decline.
Read more:
Stay intellectually active, e.g. reading, crafting, playing games
Learn new skills like languages and instruments
Engage in learning at all stages of life
narration
Avoid Alcohol
Excessive alcohol consumption can damage brain cells and tissue, increasing dementia risk, especially early-onset dementia before age 65.
Read more:
Drink plenty of water if you consume alcohol
Set a limit for yourself
Opt for non-alcoholic beverages
narration
Quit Smoking
Smoking raises dementia risk by damaging blood vessels and causing inflammation in the brain that can lead to small strokes or bleeds.
Read more:
Find a way to quit smoking that works for you
Alter daily habits and activities linked to smoking
narration
Regular Exercise
Regular exercise can help prevent dementia by promoting the growth of new brain cells, regulating mood and improving memory.
Read more:
Combine aerobic exercises and strength training to support overall well-being
Aim for 30 minutes of moderate activity per day in a sport you find fun
narration
Treat Depression
Depression is linked to faster brain aging and increased dementia risk by causing changes in behavior like social isolation that negatively impact brain health.
Healthy foods may help fight depression
Read more:
Journaling can help you monitor your mental health and identify patterns
Talk to a mental health professional or join a support group
When to talk to your doctor about depression?
narration
Traumatic Brain Injury
Traumatic brain injury raises dementia risk, so those at high risk should prevent injury and seek proper medical care if injured.
Read more:
Do exercises to improve balance and leg muscle strength
Look for and eliminate tripping hazards
Avoid walking on slick surfaces barefoot or with socks
narration
Lose Weight
Obesity raises dementia risk by increasing chronic diseases like diabetes and cardiovascular disease that damage blood vessels and reduce blood flow in the brain.
Read more:
Feel full for longer by eating more fiber-rich foods such as vegetables, fruits, beans, and whole grains
Cut out added sugar from your diet, especially from sugary drinks
Get enough sleep, because sleep deprivation will trigger hormones that make you feel hungrier
narration
Minimize Diabetes Risk
Type 2 diabetes doubles dementia risk by damaging blood vessels and contributes to Alzheimer's biomarkers like beta-amyloid plaques and tau tangles.
Read more:
Maintain a healthy weight through diet and exercise
Consider adopting a vegetarian or vegan diet
Talk to your doctor about reducing your diabetes risk
narration
Treat Blood Pressure
Hypertension raises dementia risk by blocking blood flow and causing strokes and brain cell loss over time.
Read more:
Regularly monitor your blood pressure
Find healthy ways to reduce stress
Focus on getting enough quality sleep
narration
beingpatient.com
Explore more resources on
Learn more about dementia prevention on Being Patient:
narration
Want to keep learning?
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
narration
narration