Here's How Your Lifestyle Affects Your Risk of Dementia

Dementia is a progressive condition affecting cognitive function, and the risk of developing it increases with age. Impacting memory, thinking, and social abilities, dementia can eventually limit an individual’s ability to function independently.

While genetics play a role in some forms of dementia, including Alzheimer’s disease, lifestyle factors also influence your risk of developing cognitive issues. Fortunately, there are things you can start doing right now to keep your brain healthy as you age.

Here at Neurology Specialists of Albuquerque, board-certified neurologist Timothy Ownbey, DO, specializes in diagnosing and managing neurological disorders, including dementia, which affects close to 6 million US adults. 

Understanding how your daily choices impact brain health can empower you to take the steps to adopt a brain-friendly lifestyle. Dr. Ownbey is dedicated to helping patients support long-term cognitive function.

Diet and brain health

Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can protect brain health. These foods are rich in antioxidants that help reduce oxidative stress and inflammation, which are risk factors for dementia. Foods high in antioxidants and omega-3 fatty acids, such as berries, dark leafy greens, and fatty fish like salmon, are particularly beneficial.

The foods you avoid are just as important as what you include in your diet. Eating a diet high in unhealthy fats and added sugar is toxic to the brain, and boosts the risk of cognitive decline. To keep your brain healthy as you age, limit red meat, butter, and sugary snacks. These foods are not only low in nutrients, but also contribute to cholesterol buildup and vascular issues that can affect brain function.

Exercise and cognitive health

Exercise is not only good for physical health but also crucial for maintaining cognitive function. Regular physical activity increases blood and oxygen flow to the brain and stimulates brain cell production. Getting regular exercise boosts memory and thinking, making it extremely beneficial for cognitive function. 

You don’t have to get a gym membership to reap the benefits of exercise. Simply walking more is an excellent way to incorporate physical activity into your lifestyle. Older adults also benefit from adding muscle-strengthening exercises on two or more days. This prevents the decline of muscle as you age.

Mental stimulation and social engagement

Keeping your brain active is key to healthy cognitive aging. Engaging in activities that stimulate your brain protects against cognitive decline. This includes reading, solving puzzles, playing musical instruments, or learning new skills. Mental stimulation helps build cognitive reserve, which is the brain's ability to improvise and find alternate ways of completing tasks.

Regular social interaction helps ward off depression and stress, both of which are linked with an increased risk of dementia. Being socially active promotes a sense of belonging and can maintain and improve cognitive functioning.

Sleep quality and brain health

Good sleep is essential for brain health. During sleep, the brain performs vital activities that detox the brain to keep it healthy. Adults should aim for 7-9 hours of quality sleep per night. If you have problems sleeping, schedule a visit with your primary care provider to discuss solutions. Establishing a regular sleep schedule and creating a restful sleeping environment can help.

Avoidance of risk factors

Smoking and excessive alcohol are both toxic to brain health. Smoking damages blood vessels, promotes inflammation, and impairs blood flow to the brain, while drinking excessive alcohol can lead to neurodegeneration. Quitting smoking and limiting alcohol intake are two of the most important things you can do for brain health to cut these risks.

Chronic health conditions such as hypertension, diabetes, and obesity are known risk factors for dementia. Managing these through lifestyle changes and medication is also crucial for reducing your risk.

The team at Neurology Specialists of Albuquerque is here to support you in making informed choices about your health. Schedule a consultation with Dr. Ownbey for individualized recommendations on what you can do to best protect your brain health.