A global mental health crisis—dementia—is on the horizon. In 2023, more than 55 million people were living with dementia. That’s according to research by the World Health Organization. As the population ages, this figure is anticipated to triple in the next three decades.
Age, high blood pressure, obesity, smoking, and too much alcohol consumption are well-documented risk factors for dementia. But do you know that genetics also plays a role in the development of the condition?
Dementia passed down in families is called familial Alzheimer’s disease (FAD). You’re at risk of this condition if you inherit the FAD gene from any of your parents. This could be upsetting. But remember that genetic predisposition doesn’t necessarily dictate your destiny.
Fortunately, there are several things you can do to prevent the onset of dementia, and this guide discusses some of them.
#1 Maintain a Healthy Blood Pressure
Hypertension, or high blood pressure, is one of the risk factors for dementia. The findings of an NIH article have revealed that high blood pressure can affect the brain’s mechanisms, leading to impairment. To be precise, it can damage small blood vessels in the brain, affecting areas responsible for memory and thinking.
Maintaining a healthy blood pressure can reduce your risk of developing this progressive condition. Whether you have hypertension or not, check your blood pressure regularly. Keep an automatic blood pressure cuff handy. It will make it easier for you to monitor your blood pressure levels.
If your doctor has prescribed an antihypertensive medication, don’t skip any dose. Antihypertensive medications lower blood pressure. A study published by the American Heart Association found that lowering blood pressure can reduce dementia risk significantly in people with hypertension.
The DASH diet, or dietary approach to stop hypertension, can also help lower your blood pressure. Follow it. Limit your salt intake to 2,300 milligrams per day—that is about one teaspoon. Add foods rich in magnesium, calcium, potassium, protein, and fiber and low in saturated fat to your diet.
#2 Manage Stress
Experiencing stress is a part of life. However, prolonged and constant feelings of stress can increase your likelihood of dementia. In a study published by Alzheimer’s Research & Therapy, it was observed that chronic stress raised the risk of mild cognitive impairment as well as Alzheimer’s disease, a type of dementia.
Chronic stress affects the brain in different ways. It can lead to HPA (hypothalamus-pituitary and adrenal) axis dysfunction, resulting in continuously elevated cortisol levels in the body. This raises the risk of several health issues, including dementia.
You must take proactive measures to manage stress. Yoga, mindfulness meditation, and deep breathing techniques can help calm your mind and reduce stress hormones. Regular physical activity, like swimming or walking, helps release endorphins—the feel-good hormones that alleviate stress. You must engage in them.
Overworking can also cause stress. Try maintaining a healthy work-life balance. Don’t overcommit and say no whenever necessary to prevent burnout. Engage in activities that bring you joy, whether playing with your dog or knitting.
Laugh often. There are several positive effects of laughter on seniors. Laughing releases endorphins, which fosters a positive mood and mindset. It also decreases the production of cortisol, because of which you experience less anxiety, sadness, and anger. Laughter also relaxes muscles, easing the tension and pressure on your body.
A 2022 study linked various laughter opportunities in social and individual settings with a reduced risk of dementia in older adults. Laughing often also boosts the immune system, lowering blood sugar levels and decreasing your risk of heart disease.
#3 Protect Your Head
Head injury ranks as the third most common cause of dementia in people less than 50 years of age. That is revealed by WebMD’s recent publication. Traumatic brain injuries (TBIs), even mild ones, can cause long-term damage to brain cells, leading to conditions such as chronic traumatic encephalopathy (CTE) and increasing dementia risk.
Wear a seatbelt whenever you drive or ride in a car and use helmets when cycling or riding a bike. Should an accident take place, your likelihood of sustaining injuries will be minimized.
Older adults are prone to falling at home, too. Consider placing non-slip mats in the bathroom. Declutter your living space. A clutter-free environment will minimize the chance of tripping. Install handrails on stairs. You will have a secure grip when going up or down. Taking all these measures will keep you safe from falling.
Putting it all together, a family history of dementia can be concerning, but that doesn’t seal your fate. Adopting these tips can significantly reduce your risk and support your cognitive health.
It doesn’t matter whether you’re in your 40s, 50s, or 60s, it’s never too early or too late to start making these changes. Hence, embrace these strategies, so you can have a future filled with mental clarity, resilience, and vitality.