Dementia is a broad term used to describe a group of brain disorders that cause memory loss, difficulty in thinking, and other cognitive impairment. Although dementia is common in aging individuals, it is ideally not a normal part of aging.

There are various scientific studies that have suggested that lifestyle changes and healthy decisions can reduce the risk of dementia.

10 Scientifically-backed ways to reduce dementia risk

1. Exercise regularly

A lot of research has shown that exercise slows the onset of dementia and helps in maintaining cognitive abilities. A study by the University of California found that exercises like walking cut the risk of dementia in half.

Engaging in exercise regularly also lowers the risk of developing depression, which is a significant contributor to dementia.

2. Adopting a Mediterranean Diet

A Mediterranean diet is essentially one that consists of vegetables, fruits, nuts, protein from fish and healthy oils. Researchers have found that individuals who consume a Mediterranean diet are about 45% less prone to cognitive decline.

This diet is known to benefit the brain through its ability to lower blood pressure, LDL cholesterol, and inflammatory markers in the body.

3. Keep your mind active

Keeping your mind active also plays a crucial role in reducing cognitive decline risk. Frequently participating in mind-stimulating activities like playing games, learning a new skill, or reading, among others, will help to keep the mind active.

It can also help protect the cognitive centers of the brain.

4. Control Alcohol Consumption

Abusing alcohol increases the likelihood of developing dementia. Recent research indicates that regular alcohol consumption may alter the brain’s structure, leading to some forms of dementia.

Ideally, alcohol must be taken in moderation and preferably with meals. This can help to reduce the adverse effects of alcohol on the brain.

5. Control Hypertension

The brain needs a steady flow of oxygen-rich blood to work correctly.

Hypertension or high blood pressure can cause damage to the brain’s blood vessels and limit blood flow to the brain’s various parts, thus contributing to dementia’s progression. It is crucial to monitor blood pressure regularly and to keep it under control through a healthy lifestyle and/or medication.

6. Treat Hearing Loss

Hearing loss and cognitive decline tend to go hand-in-hand, leading researchers to believe that hearing loss could be a strong risk factor for dementia.

Doctors have recommended the use of hearing aids to help in restoring sound before cognitive decline occurs.

7. Monitor Diabetes

Diabetes is usually hard on the heart, eyes, kidneys, and other organs, and it can cause damage to the brain. High blood sugar levels have been known to damage blood vessels, including those that supply the brain.

Treating and controlling diabetes can significantly reduce the risk of developing dementia.

8. Maintain a Healthy Weight

Studies have shown that being overweight is often linked to an increased risk of dementia later in life. Even though the exact mechanism is unclear, obesity is a risk factor for cardiovascular disease, which is linked to cognitive decline and dementia.

Maintaining a healthy weight through healthy diets and regular exercise is essential for reducing the risk of dementia.

9. Drink Coffee

Research has shown that drinking coffee regularly may help to reduce the risk of dementia. Coffee has been known to contain caffeine, which can help to boost mood and improve cognitive function.

It has also been known to have potent antioxidant properties that help to protect the brain from free radicals, which damage the brain cells.

10. Get Enough Sleep

Sleep is essential in maintaining the body’s healthy function, including the brain. Lack of sleep harms mental function and leads to daytime sleepiness; in some cases, it can also lead to depression.

It is crucial to aim towards getting enough sleep every day. This will aid in reducing the adverse effects of aging on the brain.

THE BOTTOM LINE

Cognitive decline and dementia can have significant impacts on an individual’s quality of life.

While it is ideal to maintain a healthy lifestyle, it is also crucial to note that one does not have to adopt all of the 10 scientifically-backed ways to reduce dementia risk all at once. Instead, small lifestyle changes enacted over some time can help achieve significant improvements in brain health and function.