According to the Alzheimer’s Society, the biggest risk factor for dementia is aging. This means as a person gets older, their risk of developing dementia increases a lot. For people aged between 65 and 69, around 2 in every 100 people have dementia. A person's risk then increases as they age, roughly doubling every five years.
Can you slow down dementia if caught early?
An early diagnosis – and access to the right services and support – can help people take control of their condition, plan for the future and live well with dementia.
Now let’s look at the 21 ways you can do something to lower your risk of dementia.
- Smoking - Good news! If you did, but now stopped, congratulations! If anyone in your family smokes, they need to do it outside and cover themselves while they smoke. My patients would use a jacket and hand it by the door when they came inside. This way they left smoke particles on their jacket and not in the whole house. Second-hand smoke is real.
- Diabetes - Do you have it under control? There are many new medications and even more endocrinologists who will help you stay in the normal A1c range. Does your doctor do this for you?
- Physical inactivity - at least 3 times a week? We are not talking about a marathon here. We are talking about moving. Whether it's walking, stretching, or mild yoga. Keep moving!
- Drinking alcohol - never or maybe 2 times a week one or two drinks tops! You can refuse alcohol. Just get a water with lemon. Nobody has a problem with you drinking healthy water.
- Brain injury - have had all head injuries evaluated by a physician? Most of us have hit our heads either as a child or an adult. Discuss this with your doctor.
- Hypertension - is it under control? This leads to heart failure but can also blood clots which lead to strokes. Get off the salt and keep this under control.
- Obesity - Do you like your weight to be? Dieting is hard with all the fat foods pushed at us on every corner of the grocery store aisle. I stick to one food plan and eat the same thing every day. I allow myself 4 times a week to go off this plan and lost 30+ pounds.
- Hearing impairment - Has anyone ever told you the TV is too loud or I’m shouting? If they have, get your hearing checked. I like Costco and many of my elder patients start there for the hearing test.
- Aging - I can’t help this but I can certainly super age! See the FREE Super-Ager's Starter Guide for how to do this!
10. Air pollutants - Do you air out my house at least once a month, especially in the basement? Air pollutants are the worst for allergies.
11. Depression - Are you on antidepressants and/or see a counselor every week?. Just make sure you are not one of those antidepressants that cause dementia.
12. Atherosclerosis - Do you eat a healthy diet of protein, low fat, and no sugar unless it’s in fruits and vegetables?
13. Cholesterol - Do you skip the center of the grocery store full of processed food and go only around the outskirts of the store?
14. Diet - Maybe get a food plan that works for you and practice portion control and do not fast because you know that slows down your metabolism and energy.
15. Genes - You can’t help this but you do have to question how well your relatives take care of themselves.
16. Sleep - I get 7-8 hours of sleep every night and love, love, love my mattress. I wake with no pain because my mattress loves me, too! Can you say the same?
17. Cardiovascular risk factors - With diet and movement, stretching, do your doctor say you're in good shape for your age?
18. Chronic diseases - Do you have any and are they well managed? That's the key here.
19. Mild cognitive impairment - when we are under stress we all tend to lose things or forget things but we work on balancing our days so we have no stress. Is this something you can relate to?
20. Family history - You can’t help this. But we wonder if our families don't increase the risk of dementia by not taking care of themselves. Hmm. After all, how many of us still live with our parents or siblings? What do we know about their lifestyles?
21. Loneliness - Do we stay active and have lots of outings with my friends and family? Even if I have nothing planned, just getting out to a store and talking to someone is more than enough to get us moving and stimulated.
Remember, these are just general pointers. If you're concerned or have specific questions, it's always best to chat with a healthcare professional. If they don’t give you the answers you need, don’t give up. Ask to be referred to a neurologist who will run all the necessary tests to confirm or reject a diagnosis of dementia.
When we catch dementia early so let's make lifestyle changes starting today!
Another article you may like: "Mastering Dementia Dialogues: Strategies for Different Stages"
