Dementia is a devastating condition that can affect everything from your thinking to your personality. And while you can’t always control your risk of developing the disease, research has found there are many things you can do now to lower your chances down of developing Alzheimer’s or other forms of “senior dementia as you age. the road.
Here are the “Top Ten” according to doctors.
- Take it easy with alcohol
Research finds that so-called “heavy” drinkers are more likely to develop dementia than “moderate” ones. But there’s good news: Even dropping your drinking levels from “heavy” to “moderate” will decrease your risk, a 2023 study found.
- Avoid smoking
Smoking has been linked to dementia because it can increase the risk of problems with the heart and blood vessels, the Alzheimer’s Society says. Toxins in cigarettes also cause inflammation, which has been linked to Alzheimer’s disease.
- Try to maintain a healthy weight
Several studies have linked obesity with a higher risk of dementia—in fact, a scientific analysis published in JAMA in 2022 named obesity as one of the top modifiable causes of it.
- Stay on top of your blood pressure
Research has found that lowering blood pressure in people with hypertension can lower the risk of dementia by about 15 percent.
- Be physically active
Studies show that being physically active can help lower your risk of dementia. “Daily physical exercise—such as 20-30 minutes of light aerobic activity—can include activities such as walking, biking or aquatic pool exercises,” says Heshan J. Fernando, PhD, a clinical neuropsychologist for Corewell Health in Michigan.
- Try to manage your mental health
A 2023 study found that people diagnosed with depression were more than twice as likely to be diagnosed with dementia later in life. Medication, therapy, and healthy habits like eating right, exercising, and getting enough sleep can all play a role in treating mental health issues.
- Be socially active
Several studies have found that staying socially engaged may help protect against Alzheimer’s disease and dementia in later life. Doctors say that it’s crucial to maintain a strong network of family and friends. Social connections may also be enhanced through volunteer organizations, joining various clubs or social group, taking group classes, or getting out into the community.
- Treat hearing loss
A 2024 study found that hearing loss is linked to a higher risk of developing dementia. However, hearing aid users were less likely to develop dementia than non-users.
- Keep learning
Research has linked higher dementia risk to lower education levels. However, one study found that the odds of developing dementia fall in people who continue to learn.
- Stay on top of your vision
Research has found that untreated vision loss increases the risk of dementia by about 50 percent, so go to the eye doctor when you can.
The bottom line? Simple switches in lifestyle can make a big difference in your dementia risk.