Is It Possible to Prevent Dementia?

Dementia affects over 55 million people worldwide, with nearly 10 million new cases diagnosed each year, according to the World Health Organization. The number of individuals living with dementia has more than doubled in the past 20 years, and cases are increasingly being identified in younger adults, with early-onset dementia now accounting for up to 10% of all diagnoses. These staggering statistics highlight the urgency of understanding and addressing this global health challenge.

At Neurology Specialists of Albuquerque, we’re dedicated to helping you take steps to support brain health and reduce your risk of dementia. While science is still seeking a cure, research suggests that certain lifestyle and medical interventions can significantly lower your chances of developing dementia. We’ve put together some of the best choices you can make to slash your risk.

Protect your heart, protect your brain

Cardiovascular health plays a critical role in preventing dementia. Studies such as the Framingham Heart Study have demonstrated that untreated high blood pressure in midlife increases the risk of dementia later in life. Similarly, the Atherosclerosis Risk in Communities (ARIC) study found a strong connection between poor heart health and cognitive decline.

Managing conditions like hypertension, diabetes, and high cholesterol is essential for maintaining proper blood flow to the brain. Strategies like adopting a heart-healthy diet, regular physical activity, and routine medical checkups can help protect your heart and brain.

Exercise your way to better brain health

Physical activity is one of the most effective tools for reducing dementia risk. As we age, the hippocampus — a crucial area of the brain involved in memory and decision making, shrinks, increasing the risk of dementia. Aerobic exercise increases hippocampal size, combating the shrinkage that occurs with age, and staving off dementia. 

The hippocampus retains structural plasticity throughout life. This means that lifestyle factors can influence the size of the hippocampus, putting the power in your hands. To protect your brain, it’s crucial to keep your body moving by incorporating activity such as brisk walking most days of the week.

Feed your brain with the right foods

Nutritional choices have a major impact on cognitive health. The Primary Prevention of Cardiovascular Disease with a Mediterranean Diet (PREDIMED) study found that the Mediterranean diet, rich in fruits, vegetables, olive oil, nuts, and fish, reduced dementia risk by up to 30%. The MIND diet, a combination of the Mediterranean and DASH diets, has also shown remarkable effects on brain health.

Nutrients like omega-3 fatty acids, found in fish and walnuts, are particularly beneficial for preserving brain cell structure. On the other hand, diets high in salt, added sugars, and saturated fats are linked with increased inflammation and higher dementia risk.

Sleep as an overlooked factor

Research highlights the importance of sleep in removing beta-amyloid, a protein linked to Alzheimer’s disease. Regularly skimping on sleep disrupts the process of your brain clearing out beta-amyloid plaque, contributing to plaque buildup in the brain. This makes it crucial to prioritize 7-9 hours of quality sleep each night. 

Stimulate your mind and stay connected

Lifelong learning and social interaction build cognitive resilience. Researchers found that individuals engaging in mentally stimulating activities had a significantly lower risk of dementia. Activities like learning new skills, solving puzzles, or staying socially active foster strong neural connections.

Supporting cognitive health

Dementia doesn’t have to be an inevitable part of aging. At Neurology Specialists of Albuquerque, we’re committed to providing personalized strategies to protect your brain and enhance your quality of life. Contact our team today to schedule a consultation and learn more about how you can protect your brain health.