Many individuals are concerned about developing dementia or cognitive decline as they age. According to the Center for Disease Control1, Alzheimer’s disease is the most common type of dementia, accounting for 60-80% of dementia cases, and currently affecting 6.7 million older adults in the United States. This number is expected to double by 2060. Concerns that individuals have about developing Alzheimer’s and other dementias intensify when they have a family history of dementia, and they have witnessed loved ones’ cognitive abilities decline.
In an article published by the Center for Disease Control2, the importance of lifestyle behaviors and managing chronic health conditions in reducing the risk of dementia disease is discussed.
Preventable/ treatable factors known to increase the risk of dementia:
- Hypertension
- Physical inactivity/ lack of physical activity
- Hearing loss
- Uncontrolled diabetes
- Tobacco use
- Alcohol use
- Obesity
- Depression
In addition, certain racial/ ethnic groups (Black, Hispanic, American Indian, and Alaska Native) are more likely to have some of these risk factors, and more likely to develop dementia than other groups. Adults who reported “subjective cognitive decline,” described as worsening confusion or memory loss in the past year, were more likely to exhibit several of these risk factors than were those who did not report cognitive decline.
A 2022 University of Minnesota study3 further noted that among 12 lifestyle factors, obesity, hypertension, and lack of exercise contributed most to risk of dementia. It is felt that reducing these risk factors can reduce dementia prevalence in the population, and reduce an individual’s personal risks. The Center for Disease Control supports this idea, noting that nearly 45% of all dementia cases may be prevented or delayed.
To reduce the risk of dementia or delay its onset, the following are recommended:
- Prevent high blood pressure, and when it is present, manage it conscientiously.
- Manage blood sugar, particularly if you have a diagnosis of diabetes.
- Maintain a healthy weight, focusing on healthy eating and physical activity on a regular basis.
- Become physically active and maintain physical activity: this can help with cognitive abilities, as well as depression, anxiety, and sleep. At least 150 minutes per week/ 20 minutes per day of physical activity is recommended.
- Quit smoking; this directly reduces dementia risk, as well other factors that can contribute to dementia such as stroke, type 2 diabetes, and high blood pressure.
- Avoid excessive alcohol use; drink only in moderation, and as rarely and sparingly as possible.
- Prevent hearing loss, and if you have hearing impairment, see a medical professional and seek treatment to correct it. Using hearing aids, when medically necessary, may reduce the risk of dementia.
Get enough sleep, seeking consultation with a sleep medicine specialist and/ or behavioral health provider if needed.Modifying lifestyle habits can, of course, be daunting. Habits that develop over decades do not typically change overnight, even with concerted effort. Slow and steady changes are recommended, emphasizing one lifestyle factor at a time, to promote lasting, healthy change. If you become discouraged in your efforts to improve health and reduce dementia risks, it can be helpful to acknowledge that this is difficult, rest, and return to your efforts at improving your health, and seek assistance from a psychotherapist if needed.
References:
- https://www.cdc.gov/alzheimers-dementia/about/index.html#:~:text=Alzheimer’s%20is%20the%20most%20common,to%2080%2
5%20of%20cases1.&text=Symptoms:%20Symptoms%20include%20problems%20with,getting%20lost%20in%20familiar%20areas ↩︎ - https://www.cdc.gov/alzheimers-dementia/prevention/index.html
↩︎ - https://pubmed.ncbi.nlm.nih.gov/35793088/#:~:text=Exposures:%20Low%20education%2C%20hearing%20loss,CI%2C%209.1%25%2D29.6%25
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