Dementia is a variety of conditions characterised by cognitive decline, (impaired ability to remember, think, or make decisions that interfere with daily activities) leading to changes in memory, thinking and behaviour. The commonest diagnosis of dementia is Alzheimer’s disease. There are other dementias that include vascular dementia, Lewy body dementia and frontotemporal dementia.
There is no cure for dementia but a large body of evidence that lifestyle can play a large part in the development and progression of dementia.
What can you do?
- Engage in regular activity
- Eat a healthy diet
- Engage in regular mental activity
- Engage in regular social activity
- Ensure a regular good night’s sleep
- Manage chronic physical health conditions
- Avoid unhealthy habits such as alcohol and smoking
Aerobic exercise such as walking, running, cycling and swimming improve cardiovascular health which is important for brain function. Strength training will build muscle strength, improve balance and coordination, reducing the risk of falls and injuries. Flexibility and balance exercises such as yoga may be helpful. Aim for 150 minutes of moderate exercise a week.
A diet rich in fruit, vegetables, whole grains and nuts is considered healthy. Avoidance of processed and sugary foods can cause inflammation and cognitive decline.
Mental stimulation is important in maintaining cognitive function and cognitive reserve that can delay the onset of dementia symptoms. Learning through reading, courses and learning new skills, puzzles and games, hobbies such as painting and playing a musical instrument.
Social interaction is crucial, engagement with others helps build resilience. Staying connected with family and friends, volunteering can give a sense of purpose and community activities can enhance social connections. To help with this, ensure you have good hearing and vision, as these senses contribute to cognitive function.
Sleep is vital for brain health. Poor sleep can lead to cognitive decline and increase the risk of dementia. Go to bed and wake up at the same time each day. Ensure your bedroom is dark, quiet, and cool. Avoid screens and electronic devices before bedtime. Practice relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation to improve sleep quality.
Chronic conditions such as hypertension, diabetes, and heart disease can increase the risk of dementia, therefore proper management of these conditions is crucial. Attend regular check-ups. Take prescribed medications as directed. Maintain a healthy weight, eat a balanced diet, and exercise regularly to manage chronic conditions effectively. Chronic stress can negatively impact brain health. Incorporate relaxation techniques like meditation or yoga into your routine.
Certain lifestyle choices can increase the risk of cognitive decline. Smoking can damage blood vessels, leading to reduced blood flow to the brain. Excessive alcohol consumption can lead to brain damage. Drink in moderation if you choose to consume alcohol. Wear helmets while biking, skiing, or engaging in contact sports to prevent head injuries, which can increase the risk of dementia.
There is no guaranteed way to prevent dementia, adopting healthy lifestyle changes can significantly reduce your risk and improve your overall brain health. It is never too early or too late to start making these positive changes. A healthy body fosters a healthy mind. Engage in physical activity, eat a nutritious diet, stimulate your mind, stay socially active, get quality sleep, manage chronic conditions, and avoid harmful habits. By making small changes to your daily routine, you can enhance your cognitive fu