Adopting six simple lifestyle habits may reduce the likelihood of developing dementia, a condition affecting over 55 million people globally.
By yourNEWS Media Newsroom
Dementia, an umbrella term for progressive disorders impacting memory and cognitive function, is a growing global health challenge. Alzheimer’s disease, responsible for up to 75% of dementia cases, highlights the urgency of prevention strategies. While genetics and demographics influence risk, researchers emphasize that adopting key lifestyle habits can significantly lower the risk of dementia.
A study published in the Journal of Affective Disorders analyzed habits among participants aged 60 and older who were dementia-free at the time. The research awarded points for healthy behaviors, including exercise, social engagement, and leisure activities. Those scoring four or more points were 29% less likely to show early signs of cognitive decline, while each additional point reduced risk by 18%.
Healthy Lifestyle Changes to Reduce Dementia Risk
Exercising Regularly
Regular physical activity, such as walking for at least 10 minutes daily, has profound cognitive benefits. Exercise boosts brain blood flow, supports new nerve connections, and reduces inflammation. A separate study in the Journal of Alzheimer’s Disease found that light daily exercise can increase brain volume and enhance memory.
Avoiding or Quitting Smoking
Never smoking or successfully quitting can protect brain health. Research in Biological Psychiatry: Global Open Science revealed that smoking accelerates brain shrinkage, increasing dementia risk. Smoking cessation improves cardiovascular function and reduces brain inflammation.
Limiting Alcohol Consumption
Rarely consuming alcohol is linked to reduced dementia risk. A study in JAMA Network Open found that heavy drinking (three or more drinks daily) increased the risk of dementia by 8%. Minimizing alcohol intake helps preserve cognitive function by preventing brain damage and nutritional deficiencies.
Maintaining Social Interaction
Regular social engagement—meeting others more than three times monthly or weekly—supports mental stimulation and emotional well-being. Social isolation has been linked to increased risks of dementia, heart disease, and depression. Meaningful interactions foster problem-solving and stress reduction.
Engaging in Leisure Activities
Hobbies like reading daily or playing games twice a week stimulate cognitive functions critical for maintaining mental acuity. Activities that challenge the mind help delay age-related cognitive decline.
Prioritizing Quality Sleep
Sleep quality is essential for brain health, as it facilitates memory consolidation and toxin removal. Experts recommend 7–9 hours of sleep nightly. Poor sleep quality can impair cognitive function and increase the risk of dementia. Ensuring restful sleep supports brain health and reduces chronic illness risks.
Conclusion
Adopting these lifestyle habits can reduce dementia risk and improve overall brain health. For additional insights, watch this video on dementia prevention. Embracing these changes is an investment in long-term cognitive vitality.
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