Decrease Your Dementia Risk

• Challenge your brain. Education may protect you against dementia later in life. Some theories suggest that those with higher levels of education create more complex connections and efficient networks in the brain which can compensate for dementia-relate damage. Others say that those with higher education have higher socioeconomic status, can afford a healthier lifestyle, are exposed to less toxins, and have greater access to healthcare. While some say “use it or lose it” and that lifelong brain activity may be needed to prevent cognitive decline.

• Get support to deal with depression. Those with depression may have increased risks of dementia later in life. Speak with your doctor to see what type of support is available to you.

• Stop Smoking. It damages blood vessels, increases heart disease risk, decreases life expectancy. Yes it is an addiction. Yes it will take many tries to quit. Don’t forget to utilize your healthcare team and government funded smoking cessation programs for the public.

• Watch those drinks. Alcohol abuse has a deleterious effect on the brain as it damages neurons and decreases cerebral volume. It also leads to liver tissue death and increases risk of heart disease and certain cancers. Alcohol in moderation e.g. 1-2 drinks/ day may have some health benefit in lowering heart disease and Alzheimer dementia risk, but further research is needed.

• Physical activity improves blood flow through large and small blood vessels to the brain, can help decrease blood pressure, decrease insulin resistance and improve blood sugars, increase HDL (cholesterol that protects the heart), increases neurogenesis (formation of neurons in brain), and can reduce the loss of neurons in certain parts of the brain. Some studies suggest that high physical activity may decrease Alzheimers and vascular dementia risks by 40%.

• A Mediterranean style diet high in whole grains, fruits, fish, legumes, nuts & seeds, and vegetables, has been associated with reduced risk of heart disease, type 2 diabetes, some forms of cancer and overall death. When people are deficient in Vitamin B12 or folate, homocysteine levels rise. High homocysteine levels could be related to nerve cell death and may increase risks of brain injury. It is unclear if Vitamin B supplementation decreases risk of dementia but it may be beneficial in those patients who are deficient.

• Manage your high blood pressure (hypertension). Studies show that high blood pressure is related to lower brain volume. It can lead to cell damage in the brain as well as an accumulation of protein which could lead to Alzheimers dementia. Hypertension in midlife, is associated with an increased risk of any late-life dementia. Manage your high blood pressure through dealing with stress, not smoking, limiting alcohol, being physically active and assessing your sodium intake.

• Manage your blood sugar. Having diabetes later in life is associated with increased risks of all types of dementia, especially vascular dementia. Learning how to keep your blood sugars in target ranges using high fiber foods, lean protein, physical activity and stress management may save you from more than just common complications of diabetes.

References
http://www.alz.co.uk/research/WorldAlzheimerReport2014.pdf