Dementia: THESE lifestyle habits can help to reduce your risk, according to study

​Reducing your chances of dementia

As people grow older, they usually become more vulnerable to several health conditions because of their age factor. One such condition, which usually affects the elderly, is dementia. Dementia is the loss of abilities like thinking, remembering, and reasoning, so much so that it interferes with a person's daily life. Sometimes it worsens so much that people are unable to manage their emotions and this can even alter their personalities.

All this sounds a bit scary, which is why the findings of this new study can help us to adapt certain lifestyle changes and habits which would reduce our risk of developing dementia. What’s more, these habits are very easy to follow and come with multiple health benefits. Read on to find out what these are.

 

Lifestyle factors which affect dementia risks

For this large study, more than 501,000 people with an average age of 56 from a U.K. database filled out questionnaires in which they were asked about how often they participated in various physical activities, household and job-related tasks and mental activities, like social visits.

Questions related to the participants' transportation habits, use of electronic devices and education levels were also considered for the study. Participants' family history for dementia was also taken into consideration to narrow down genetic risk factors.

The participants were followed for an average of 11 years, and about 5,200 of them had developed dementia by the end of the study.

 

Here’s how each lifestyle habit can help

The researchers found that your daily walk, cleaning the house and lunch with friends are all associated with reduced risks for multiple forms of dementia.

Whether you are engaging in physical activities like climbing stairs, or positive mental activities like frequently visiting your family and friends; these healthy habits have proved effective in reducing risk of dementia. These findings were reached after adjusting for factors such as age, income and smoking.

As per data, people who exercised frequently were at 35 percent lower risk for dementia than those who were not regular with their exercises. Giving you more reasons to mop the floor, participants who engaged in household chores were at a 21 percent lower risk than those who did not.

Coming to social interactions, having a good time with your near and dear ones is also healthy as those who had daily visits with family and friends experienced a 15 percent lower risk.

 

What causes dementia

Dementia is caused when there is some damage to your nerve cells and their connections in the brain, which destroys your brain’s ability to communicate with its various areas. The impact of dementia can be different on different people, depending on which area of their brain is damaged.

Dementia can also happen due to blocked blood flow to your brain, because of which it is unable to meet its oxygen and nutrients requirement. Some dementias aren’t reversible and may worsen over time. However, many of these conditions are treatable, and the symptoms could improve with appropriate treatment.

 

Risk factors for dementia

While the risk of dementia is higher among older people, it is not exclusive to the elderly. As per research, young onset dementia – the onset of symptoms before age 65 – accounts for up to 9% of cases.

Social isolation is also a risk factor for dementia and older people could suddenly become isolated after retirement if all their social interactions are tied to their work. Additional risk factors include depression, low educational attainment, cognitive inactivity and even air pollution.

Several other studies also show that people can reduce their risk of dementia by being physically active, not smoking, avoiding alcohol, maintaining healthy weight, eating a healthy diet, and maintaining healthy blood pressure, cholesterol and blood sugar levels.

 

​What is the take-away?

Dr. Allison Reiss, associate professor at NYU Long Island School of Medicine who serves on an Alzheimer's Foundation of America advisory board says, "We can't just look at this study and say, 'if you exercise, you're going to reduce your risk of Alzheimer's' -- that is not a conclusion we can come to, but this is one more piece of the evidence that suggests that exercise is really, really good for your brain."

Researchers add that this study shows that no matter what our age or life situation, we have to find ways to stay physically active, mentally active, and socially engaged to keep our brains healthy from middle age to old age.

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Prevent Alzheimer’s with a Healthy Lifestyle

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 Researchers have found that everyday behaviors, which unlike genetics are within our control, can boost brain reserves and therefore help delay or even prevent the onset of Alzheimer’s or dementia.

1. Exercise regularly
Research reveals that your risk of developing Alzheimer’s disease can be reduced by 50% with regular exercise. Exercise also helps slow down deterioration when you have already begun developing cognitive problems.
Start small. Exercise can be overwhelming for those who don’t do it regularly. You can start by taking the stairs or walking when you are talking on your cell phone.
30 minutes, 5 times a week. This seems like a lot, but it can include activities that get your heart pumping, such as cleaning, gardening or doing laundry. You can also walk, try an aerobics class, or swim.
Protect your head. Trauma to the head increases your chances of developing cognitive issues. Sports such as football and boxing are more extreme examples, but even a fall from a bicycle can have an effect. Wear the correct headgear and fasten your seat belt in cars.
Balance and coordination. Similarly, you can help prevent future head injuries caused by falling by including exercises that help you focus on balance and coordination. Yoga, Tai Chi or any exercise using balance balls or discs can help keep you agile. 
2. Be well-rested
Restful sleep on a regular basis helps your brain work best. Deep sleep is necessary for memory formation and retention. Sleep deprivation slows your thinking and has been shown to increase the chances of Alzheimer’s disease symptoms.
Regular sleep schedule: Our brain’s clock responds well to regularity. Make sure to go to sleep and wake up at a similar time each day to correspond to our natural circadian rhythms.
Smart napping: Napping can interfere with your regular sleep and make your insomnia worse. If you do nap, make sure it’s for no more than 30 minutes and do so in the early afternoon.  
Bedroom sanctity: Ban computers and televisions from the bedroom as these stimulators distract you from sleep.
Relaxing bedtime routine: Having pre-bedtime activities such as having a bath, light stretching, dimming the lights, praying or writing in a journal help signify to your brain that it’s time for restorative sleep. 

3. Keep mentally stimulated
People who are mentally active have been found to be more protected against developing Alzheimer’s and dementia. Any activities requiring communicating, interacting or organizing have proven tremendously helpful.
Learn a new skill. Learning a new skill helps make larger deposits in the brain reserves. Try studying a new language, learn to play an instrument, read the paper or books, or take up a new hobby.
Memory exercises: Memorization builds your memory connections.  Start with memorizing something small like capital cities or a poem, then progress to rhymes and mnemonics.
Brain games: Try riddles, crossword puzzles or strategy games.  Play board or card games, word games like Scrabble or Boggle, or number puzzles like Sudoku. All of these help build your capacity to retain cognitive associations.
The 5 Ws: Keep your neurons firing by asking yourself ”Who, what, where, when and why?”. Follow this up by writing down your daily experiences.
Go off routine: Varying habits helps create new brain pathways. Take a new route, use your non-dominant hand, or rearrange a storage system in your home. 

4. Eat healthily

A nutritious diet optimizes your brain’s performance. Changes to your diet can help keep you protected against brain deterioration.

Skip trans-fats and saturated fats. Choose lean meats, less processed foods, skim or fat-free dairy products, and reduce your intake of fried foods.

Adopt a Mediterranean diet. This diet, consisting of fish, nuts, whole grains, olive oil, fresh fruit and vegetables, with the occasional glass of wine or piece of dark chocolate, is good for your heart. A healthy heart helps lower the risk of developing Alzheimer’s disease.

Eat fish and avocado. Both are filled with omega 3, a good fatty acid, which researchers have discovered may help prevent Alzheimer’s disease and dementia. 

Opt for 4-6 small meals. Eating more regularly helps maintain a consistent blood sugar level. 

Think rainbow: Eat an abundance of colorful fruits and vegetables to achieve a diet high in antioxidants and vitamins. Reduce the white shades of your diet too: Carbohydrates high in sugar or refined flour lead to higher glucose levels which can inflame your brain.

Drink tea: Green tea has been shown to be excellent for a focused memory and mental alertness which can slow the aging of the brain.

5. Maintain an active social life
Research has found those with a socially active life are better protected against Alzheimer’s. Often as you get older, your support system shrinks and you’re unlikely to seek new relationships: 

• Call or email your friends. If you’re more tech-savvy, connect via social networks like Facebook.
• Make weekly dates to see your friends, and partake in a shared hobby, go for a walk together or chat over a cup of tea.
• Take group classes at a local college or gym.
• Get your partner or family members to try something new with you.
• Join social clubs or go to the local community or senior center.
• Get out of the house: volunteer, go to the park, visit museums or other public places.

6. Limit Stress
Stress can lead to the brain shrinking in the hippocampus, where memory is retained, and impede nerve cell growth, increasing your chances of Alzheimer’s or dementia.  
Take a breath: when you’re feeling stressed your breathing rate changes, which can impact the brain’s oxygen levels. A good practice to lower a rapid heart beat is to focus on restorative breathing.
Schedule daily relaxing activities: making sure to engage in enjoyable activities can help keep your stress levels low. These can be simple activities such as going outside for a walk, playing with a pet or attending a yoga class.
Get some inner peace: studies have found that a strong mind-body connection makes for better brain health. Activities involving religious practices or reflection, prayer, and meditation help protect you from the damaging effects stress causes.