Are You at Risk for Dementia? Here’s How to Fight Back
As we get older, our risk of developing dementia goes up. For people between 65 and 69 years old, about 2 in every 100 have dementia. In the 90s? Then dementia shows up 33 out of 100 people. This can be pretty scary, but there’s hope. Early diagnosis and making some changes can help slow down dementia.
Can You Slow Down Dementia if Caught Early?
Getting diagnosed early and having access to the right services can help people manage their condition better. It allows them to plan for the future and live well despite the challenges.
21 Ways to Lower Your Risk of Dementia
1. Smoking
If you’ve quit smoking, great job! If someone in your family smokes, they should do it outside and wear a jacket they can take off before coming back in. Secondhand smoke is harmful too.
2. Diabetes
Is your diabetes under control? There are new medications and specialists who can help you keep your blood sugar levels normal. Make sure your doctor is on top of this.
3. Physical Inactivity
You don’t need to run a marathon. Just move your body at least three times a week. Walk, stretch, or do some light yoga. The key is to keep moving!
4. Drinking Alcohol
Limit your drinking to no more than two drinks, twice a week. It’s perfectly okay to choose water with lemon instead.
5. Brain Injury
Have any head injuries checked by a doctor. Even bumps from childhood can be significant.
6. Hypertension
High blood pressure can lead to heart problems and strokes. Cut down on salt and keep your blood pressure in check.
7. Obesity
Are you happy with your weight? Dieting is hard with all the tempting food around, but sticking to a meal plan can help. I follow a consistent diet but allow myself a few cheat meals each week and have lost over 30 pounds!
8. Hearing Impairment
If people tell you the TV is too loud or that you’re shouting, get your hearing checked. Costco offers good hearing tests.
9. Aging
We can’t stop aging, but we can aim to age healthily and actively.
10. Air Pollutants
Air out your house at least once a month, especially the basement, to reduce allergens.
11. Depression
If you’re on antidepressants or see a counselor, make sure your medication isn’t linked to dementia.
12. Atherosclerosis
Eat a healthy diet full of protein, low fat, and minimal sugar, mainly from fruits and veggies.
13. Cholesterol
Avoid processed foods and shop around the edges of the grocery store for fresh produce and healthier options.
14. Diet
Find a food plan that works for you, practice portion control, and avoid fasting as it can slow your metabolism.
15. Genes
You can’t change your genes, but be aware of your family’s health habits. These are their habits, not your genes.
16. Sleep
Get 7-8 hours of sleep each night on a comfortable mattress. Good sleep is essential for brain health.
17. Cardiovascular Risk Factors
Make sure your diet and physical activity keep your heart in good shape.
18. Chronic Diseases
Manage any chronic diseases well. This is crucial for reducing dementia risk.
19. Mild Cognitive Impairment
We all forget things sometimes, especially under stress. Work on balancing your days to minimize stress.
20. Family History
You can’t change your family’s health history, but you can learn from it and take better care of yourself.
21. Loneliness
Stay active and social. Even small outings or talking to someone in a store can help keep your mind engaged.
Starter Tips to Lower Your Risk
- Move Regularly: Aim for at least 30 minutes of physical activity, like walking or stretching, three times a week.
- Eat Healthily: Follow a balanced diet rich in fruits, vegetables, lean proteins, and whole grains while avoiding processed foods.
- Stay Social: Engage in social activities, join clubs, or simply chat with friends and family to keep your brain active and healthy.
If you’re concerned about dementia or have specific questions, talk to a healthcare professional. If you don’t get the answers you need, ask to see a neurologist for further testing. Catching dementia early can make a big difference, but preventing it? Priceless!
