Around 40% of dementia cases could be prevented by controlling modifiable risk factors, offering a powerful message of hope for brain health.
Professor Gill Livingston, head of the Lancet Committee on Dementia Prevention, Intervention and Care (university College London), emphasizes that lifestyle and environment play a notable role in dementia risk, with genetics being onyl one piece of the puzzle.
- Regular physical activity is strongly linked to preventing cognitive decline.
- Quitting smoking and limiting alcohol intake considerably reduces risk.
- Prioritizing 7-9 hours of quality sleep each night is crucial for brain health.
- Maintaining a healthy cardiovascular system directly benefits brain function.
- Adopting a brain-healthy diet, like the MIND diet, can lower Alzheimer’s risk.
Want to proactively protect your cognitive function? Lifestyle changes, it turns out, are a surprisingly effective defense against dementia.
physical Activity: A Powerful Brain Booster
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Exercise, particularly rhythmic activity, delivers a wealth of benefits to the brain. Neurologist Brahyan Galindo-mendez (Dartmouth-Hitchcock Medical Center, USA) explains that exercise stimulates the release of neurotransmitters that enhance cognitive function and improves blood flow to the brain.
A 2023 meta-analysis revealed that engaging in regular exercise – at least three times a week for 40 minutes each time – can help prevent early cognitive decline and reduce the risk of falls in older adults. The benefits were most pronounced in individuals who transitioned from a sedentary lifestyle to regular physical activity.
The type of exercise isn’t as critically important as consistency. Current evidence suggests that any form of exercise is beneficial when practiced appropriately and regularly over the long term. People who exercise moderately or vigorously tend to have larger brain volume.
An analysis of 16 studies demonstrated that regular exercise reduces the overall risk of dementia by approximately 28% and the risk of Alzheimer’s disease by up to 45%.
Physical activity helps prevent early cognitive decline.
lifestyle Choices: Smoking, alcohol, and Sleep
Smoking increases the risk of dementia by about 30%, but this risk rapidly decreases after quitting. Excessive alcohol consumption raises the risk of Korsakoff dementia. Professor Gill Livingston notes that consuming less than eight standard US units of alcohol per week hasn’t been shown to increase dementia risk, and avoiding excessive alcohol intake offers similar protective benefits to quitting smoking.
the Critical Role of Sleep
Sleep is essential for consolidating memories and clearing away excess proteins in the brain.Sleep disorders,insomnia,and sleep apnea are linked to an increased risk of dementia.
A 10-year follow-up study of over 6,000 people ages 65 and older found that sleep deprivation increased the risk of dementia by 51% before considering other factors. Taking sleeping pills was also associated with a 30% increased risk.
Most adults require 7-9 hours of sleep per night. both insufficient and excessive sleep can elevate dementia risk.
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