No measure can prevent the development of dementia and Alzheimer's disease with certainty. However, lifestyle adjustments can significantly reduce the risk.
As we age, neuronal activity becomes less efficient, which affects cognitive functions. This explains why the elderly often have to deal with memory loss or orientation difficulties. However, the big problem is that the brain becomes vulnerable to neurodegenerative diseases, and once this pathological process begins, it is virtually impossible to reverse it. At best, treatments can slow down the decline.
Prevention - "keep your brain young for as long as possible" - is therefore an important factor in reducing the risk of dementia, and in particular Alzheimer's disease. Some time ago, the American Heart Association listed the so-called "Life's Simple 7", i.e. the seven most important parameters for better cardio-(heart attack, etc.) and cerebrovascular (stroke) health. Since cognitive health (memory, attention, reasoning, etc.) is closely linked to cardiovascular health, the AHA, in collaboration with a team from the University of Michigan, has now expanded the list to twelve key points that focus on the prevention of dementia.
- Treat high blood pressure (hypertension)
Elevated middle-aged blood pressure is a major risk factor for dementia. - Move enough
People who are physically active until old age are up to 50 percent less likely to have dementia than older people who do not or hardly move. - Stop smoking
Smoking directly and indirectly increases the risk of dementia. People who smoke (a lot) are up to 50 percent more likely to have dementia than people who do not smoke. So quitting smoking is the message. - Watch your diet
There is ample evidence that a Mediterranean diet can indirectly delay a beneficial effect on the risk of dementia and the onset of dementia in people with mild cognitive problems. It helps against obesity, cardiovascular diseases, high blood pressure, type 2 diabetes and so on, all risk factors for dementia. A Mediterranean diet consists mainly of fruits and vegetables, legumes,grains, nuts and seeds, fish, poultry and olive oil, and relatively little (red) meat and milk products. - Stay socially active
Social isolation and loneliness later in life is a major risk factor for dementia, which may weigh as heavily as high blood pressure and lack of exercise. It is therefore very important to remain socially active as much as possible. People with an active social life are better able to 'absorb' the symptoms of dementia. This concerns contacts with family, friends and neighbors as well as activities in the association, volunteering... - Treat hearing loss
Middle-aged hearing loss (from the age of 55) is said to be responsible for 9.1 percent dementia risk. Even mild hearing loss after the age of 55 would increase the risk of developing dementia later in life. Therefore, have your hearing examined and use a hearing aid when necessary. - Treat depression
Depression later in life would be responsible for about 4 percent of the dementia risk. The use of certain antidepressants could lower the risk. - Be vigilant for diabetes
On average, people with diabetes are twice as likely to develop dementia as people without diabetes. - Strive for a healthy weight
The number of people with both dementia and obesity is increasing all over the world. The cardiovascular system is an important link between them. After all, it has long been known that obesity increases the risk of cardiovascular diseases. At the same time, good blood flow is important for optimal brain function. - Avoid excessive alcohol consumption
The Lancet Commission, which issues a report about every two years on what is known in science about the risk of dementia, reported at the end of July that there is now sufficient evidence that heavy drinking (more than 3 glasses a day) has a very negative effect on the brain. Among other things, the experts rely on a large French study from 2018. Of the more than 50,000 cases of dementia at a young age, more than half were heavy drinkers. About one third of the heavy drinkers even suffered from alcohol abuse. - Get a good night's sleep
In recent years, more and more evidence has been found for a link between long-term sleep problems and the risk of Alzheimer's disease. A bad night's sleep also has a negative impact on people who are already demented. They function less well and it can cause protein accumulations and therefore further deterioration. People with dementia often become less active during the day. As a result, they are less tired in bed in the evening, which is detrimental to sleep. - Watch your cholesterol
Cholesterol stimulates the formation of harmful protein declaps, which have a devastating effect on the brains of people with Alzheimer's. Lowering cholesterol levels in the brain can help prevent or alleviate the disease, according to researchers.
All these factors, the influence of which on the risk of dementia varies greatly from one topic to another, are therefore mainly related to everyday behaviour. So you can adjust your lifestyle at any time to lower the risk of dementia. The intention is therefore that everyone can identify their weaknesses for themselves and adjust the habits where possible, and that the general practitioner can personalize the approach for his or her patients. It should be added that the adaptation of these risk factors contributes not only to good brain health, but also to that of the body as a whole, whether it is cardiovascular diseases, metabolic diseases or others.
