How to Keep Dementia at Bay: Lifestyle Tips You Need to Know

Memory loss, difficulty learning new things, disorientation, and speech challenges—these are some symptoms associated with dementia.

Dementia is a severe condition that leads to diminished cognitive functions like memory, speech, and orientation, ultimately affecting everyday life. It can result in falls, forgetting essential tasks, loneliness, and depression. In recent years, dementia-related deaths have risen significantly. For instance, in 2020, 134,242 people in the United States died from dementia-related diseases, such as Alzheimer’s, representing about 7% of all deaths in the country.

However, experts believe that with minor lifestyle adjustments, dementia can be prevented.

1. Cut Down on TV Time

Looking for another reason to ditch the TV? Here’s one: a 2018 study from the biomedical database UK Biobank found that people who watched more than four hours of TV consecutively had a 24% higher risk of developing dementia, labeling it a "passive activity."

2. Solve Puzzles

Engaging in word activities, such as solving puzzles, can help reduce the risk of dementia by up to nine percent. Researchers at Monash University in Australia noted that word-based activities, riddles, and card games help "stimulate the growth of neurons and synapses."

It might sound strange, but trying to write with your non-dominant hand can also help. Neuroscientist Dr. Rahul Jandial previously told the British publication "The Sun" that this keeps your mind sharp.

3. Stay Social

Being sociable not only lifts your spirits but is also beneficial for brain health. Research from University College London found that meeting new people and dedicating more time to social interactions can delay the onset of dementia, reducing risk by 30 to 50 percent.

In contrast, other studies have indicated that loneliness, depression, and social isolation can increase dementia risk.

People who watched more than four hours of consecutive TV had a 24% higher risk of developing dementia

4. Embrace the Mediterranean Diet

High salt intake has been linked to heart disease and dementia. Up to 75% of the salt we consume is found in processed foods and meals eaten outside the home.

The Alzheimer’s Association recommends adopting a Mediterranean diet, which can reduce dementia risk by 23 percent.

This diet is rich in fruits, vegetables, and whole grains, includes moderate consumption of fatty fish and dairy, and limits meat, sugar, and saturated fats.

5. Shed Pounds

Losing excess weight might help reduce the risk of developing dementia. A 2020 British study found that being overweight between the ages of 35-65 can increase dementia risk by up to 30 percent.

6. Take a Walk

A simple activity like walking outdoors can reduce dementia risk. According to Claire Steves, a professor at King’s College London, taking a walk a few times a week can make all the difference.

Professor Steves emphasized that physical activity is "key" to improving cognitive health. "I tell all my patients to ensure they’re physically active at least three times a week and to get outside every day," she said.

7. Keep Your Teeth Healthy

A new study from Taiwan found that people with chronic gum disease for more than a decade were 1.7 times likelier to develop Alzheimer’s.

Gum disease is caused by plaque buildup on teeth and gums. It can be prevented through brushing, flossing, and regular dental cleanings.

8. Get Your Sleep

Sleep is crucial for overall good health. It's not just about the hours; to keep your mind sharp, aim for quality sleep of at least 7 hours.

Sleep deprivation can reduce the ability to learn and retain new information by up to 40 percent, according to recent American studies.

Other studies note that even one night of poor sleep can increase beta-amyloid levels, which are linked to Alzheimer’s.

Dementia Symptoms

Dementia symptoms can be subtle and vague initially, but as the condition progresses, symptoms can become more severe.

Common Early Symptoms Include:

• Memory issues: Difficulty recalling recent events or placing things in unusual spots.
• Confusion: Disorientation or getting lost while driving.
• Communication problems: Trouble finding words or understanding what’s said.
• Other issues: Reduced concentration, poor judgment, or personality or behavior changes.

As Dementia Progresses, Symptoms May Include:

• Behavioral issues: Aggression, withdrawal from friends and family, or difficulty controlling emotions.
• Mobility issues: Decreased ability to move, leading to being stationary.
• Other problems: Sleep issues, hallucinations, or misinterpretations.

If you notice any of these symptoms in yourself or others, it is crucial to seek medical advice.

* The content in this channel does not constitute professional advice, recommendations, or a substitute for consulting with an expert or obtaining medical guidance.