What is Dementia and How to Prevent It?
Dementia is not a single disease but an umbrella term used to describe a collection of symptoms that affect memory, thinking, behavior, and social abilities severely enough to interfere with daily life. It represents a decline in cognitive function that is more significant than what is considered a normal part of aging.
While memory loss is a common early symptom, dementia affects many aspects of brain function, including communication, reasoning, problem-solving, and visual perception. It is caused by various diseases and injuries that lead to damage to the brain cells, which in turn hinders their ability to communicate effectively.
Causes and Types of Dementia
The root cause of dementia is the damage to brain cells, but the specific condition causing this damage determines the type of dementia. Alzheimer’s disease is the most common cause, accounting for 60% to 80% of cases. It is caused by the buildup of abnormal proteins, known as amyloid and tau, in the brain.
These proteins disrupt brain cell communication and lead to their death.
Vascular dementia is the second most common type. It happens because of damage to the blood vessels in the brain, often from strokes or chronic conditions like high blood pressure and diabetes, which restrict blood flow and oxygen to brain tissue.
Other forms include Lewy body dementia, caused by abnormal clumps of a protein called alpha-synuclein, and Frontotemporal dementia, which primarily affects the frontal and temporal lobes of the brain. Some causes of cognitive impairment, such as thyroid problems or vitamin deficiencies, are reversible, but most forms of dementia are progressive, meaning the symptoms gradually worsen over time.
Who is at Risk?
While anyone can develop dementia, the single greatest known risk factor is age. The risk significantly increases after age 65, with about 1 in 9 people in that age group having Alzheimer’s dementia. However, dementia is not an inevitable outcome of getting older. Other non-modifiable risk factors include genetics and a family history of the disease.
Crucially, experts estimate that roughly four out of ten cases of dementia may be preventable if people address certain modifiable risk factors. This means that lifestyle choices and managing underlying health conditions play a significant role in a person’s risk. In 2021, the World Health Organization (WHO) estimated that over 57 million people worldwide were living with dementia, a number expected to rise significantly in the coming decades, underscoring the importance of prevention strategies.
Strategies to Guard Against Dementia
Scientific evidence shows that taking steps to maintain a healthy body and an active mind can help reduce the risk of developing dementia. The best approach involves a combination of healthy habits that benefit both the heart and the brain.
Prioritize Physical Health
What is good for your heart is also good for your brain. Regular physical activity is one of the most effective ways to lower your risk. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or swimming, each week. Exercise supports blood flow and oxygen supply to the brain, stimulates the growth of new brain cells, and helps manage related health conditions.
Adopt a Brain-Healthy Diet
Following a balanced, plant-focused diet can help support brain health. The Mediterranean diet or the MIND diet (a combination of the Mediterranean and DASH diets) emphasizes eating vegetables, whole grains, nuts, seeds, and fish. This diet also calls for limiting foods high in saturated fat and sugar. A nutrient-rich, vegetarian-friendly diet can help manage weight, blood pressure, and cholesterol, all of which are linked to vascular health and dementia risk.
Manage Your Health Conditions
Treating and managing chronic health issues is a key preventative measure. High blood pressure in mid-life increases the risk of dementia, so monitoring and controlling it, often with medication prescribed by a doctor, is essential.
Similarly, keeping diabetes and high cholesterol under control helps protect the blood vessels that supply the brain. Do not ignore conditions like depression, as it has also been associated with an increased risk. Regular health checks allow doctors to address these issues early.
Engage Your Mind and Social Life
Keep your brain challenged by engaging in mentally stimulating activities. Learning a new skill, playing an instrument, reading, solving puzzles, or taking a class all help to build cognitive reserve, which is the brain’s ability to withstand damage.
Social isolation can also greatly increase a person’s risk. Remaining socially active by volunteering, joining a club, or regularly connecting with friends and family helps keep the brain engaged and improves overall mental well-being. Combining cognitive, social, and physical activities offers the greatest benefit.
Address Lifestyle Factors
There are specific behaviors that you can change to reduce risk. It is important to stop smoking entirely, as it causes damage to blood vessels throughout the body, including the brain. Furthermore, limit alcohol consumption to moderate levels, as heavy use can directly damage brain cells. Also, protect your head from injury by wearing seatbelts and protective headgear during certain activities. Finally, prioritize quality sleep. Sleep disturbances, such as sleep apnea, have been linked to a higher risk, so it is important to seek treatment for any ongoing sleep issues.
Conclusion
While a dementia diagnosis can be devastating, there is increasing awareness and evidence that a healthy lifestyle can significantly reduce the risk. By taking proactive steps in your mid-life and beyond—focusing on diet, exercise, managing health conditions, and staying mentally and socially connected—you can take charge of your brain health. The actions you take today offer the best defense against cognitive decline in the future.