Dementia is a growing concern affecting millions around the world. By 2050, the numbers are expected to skyrocket, placing a heavy burden on families and caregivers.
To tackle this issue, the World Health Organization (WHO) launched a public health plan. This includes building a database of quality dementia research and guidelines for prevention.
Dementia leads to a gradual decline in brain function as we age. The most common forms, Alzheimer’s and vascular dementia, are influenced by similar lifestyle choices and dietary factors.
How to Lower Your Risk of Dementia
There are key habits you can adopt to help protect your brain health:
First and foremost, get moving! Aim for at least 150 minutes of physical activity each week. Regular exercise has been shown to lower the risk of all types of dementia. Notably, even those with mild cognitive issues benefit from staying active.
Next, consider your diet. A plant-based eating plan rich in fruits, vegetables, whole grains, healthy fats, and seafood can significantly lower your risk of cognitive decline. This Mediterranean-style diet promotes brain health and can easily fit into any cultural cuisine.
The WHO advises steering clear of harmful foods. Processed grains, sugary snacks, salty options, and saturated fats aren’t good for your brain. Instead of taking supplements, focus on a balanced diet to nourish your mind.
In addition, it’s crucial to avoid smoking and limit alcohol consumption, especially if you have existing cognitive concerns.
While less researched, good sleep, strong relationships, and social activities may also play a role in protecting your brain.
Interestingly, these guidelines for dementia prevention mirror those for heart health.
The Link Between Heart Health and Brain Health
The same conditions that harm our heart can also affect the brain. Problems like arterial damage disrupt blood flow and oxygen delivery throughout the body, leading to heart disease and strokes, which can also contribute to vascular dementia.
Alzheimer’s was once seen as a separate issue. Researchers now understand it shares risk factors with heart disease, such as obesity, high blood pressure, high cholesterol, and diabetes. People with these conditions are at a greater risk for Alzheimer’s.
Further studies reveal that those with Alzheimer’s often have reduced blood flow to the brain. Areas affected by Alzheimer’s can show considerable vascular damage as well.
Researchers are investigating the link between blood flow and Alzheimer’s. Healthy circulation appears crucial for clearing harmful proteins from the brain. Therefore, improving blood flow could lower Alzheimer’s risk, while poor circulation might increase it.
Key Takeaways
Even if there is a family history of dementia or if you experience mild cognitive issues like forgetfulness, adopting a heart-healthy lifestyle can help. Commit to at least 150 minutes of activity each week, enjoy a plant-based diet with plenty of fruits and vegetables, and avoid harmful foods.
Additionally, refrain from smoking and limit alcohol for better overall brain health.
Content adapted from Monique Tello, MD, MPH in the Harvard Health Blog.
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