Dementia progressively diminishes cognitive functions and hinders daily activities. Globally, roughly 10 million new cases of Dementia arise annually, with genetics playing a pivotal role. Yet, lifestyle adjustments, such as adopting healthier habits, may mitigate Dementia risk factors.
This blog explores how embracing specific lifestyle changes can reduce the chances of developing Dementia. But before delving into that, let’s grasp a clearer understanding of Dementia.
Understanding Dementia & Its Types
Dementia disrupts an individual’s memory, thinking, and decision-making capacities. Progressively, those with Dementia experience declining reasoning, mood swings, memory lapses, coordination difficulties, and altered behavior. Dementia encompasses various forms, such as vascular Dementia, Lewy body dementia, frontotemporal Dementia, and mixed Dementia.
Common Symptoms
Each type of Dementia has its unique set of symptoms, which may include:
- Forgetting Words
- Change in Mood, Behavior, or Interests.
- Difficulty Making Decisions
- Unable to Do Daily Chores
- Sleeping Pattern Changes
- Frustration, Anxiety & Suspiciousness
- Experiencing Hallucinations
Factors Leading to Increased Risk of Developing Dementia
Some of the factors that increase the risk of developing Dementia are:
- Age: Aging is one of the primary risk factors for Dementia. The individual over 65 years have an increased risk of developing Dementia.
- Obesity: Obesity, characterized by excessive body weight, is associated with an increased risk of Dementia.
- High Blood Pressure (BP) or Diabetes: Chronic conditions such as high blood pressure and diabetes elevate the risk of developing Dementia.
- Alcohol Intake: Excessive alcohol consumption causes cognitive impairment, which increases the risk of Dementia in an individual.
- Depression: It causes persistent feelings of sadness and hopelessness. It is one of the risk factors associated with Dementia.
- Social Inactivity: Lack of social engagement and isolation leads to cognitive decline. It increases the risk of developing Dementia.
Importance of diet and nutrition in Reducing Dementia Risk
A nutritious diet supporting brain health, reducing inflammation, maintaining healthy blood sugar levels, and managing weight ultimately reduces the risk of Dementia.
- A diet with essential nutrients such as omega-3 fatty acids, antioxidants, vitamins, and minerals supports brain health and cognitive function.
- Food items like fruits, vegetables, whole grains, and healthy fats have anti-inflammatory properties. It reduces inflammation in the brain and reduces the risk of cognitive decline in an individual.
- Avoiding sugary foods and refined carbohydrates and opting for complex carbohydrates and fiber-rich foods help stabilize blood sugar levels.
- Cardiovascular health is linked to brain health. So, a healthy heart can reduce the risk of Dementia. Therefore, it is preferred to include a diet low in cholesterol and sodium as it supports cardiovascular health.
- The Omega-3 fatty acids in walnuts and fatty fish like salmon improve cognitive function.
Practical tips for incorporating healthy lifestyle changes into daily routine
Opting for healthy lifestyle changes in your daily routine profoundly impacts your overall well-being. Here are some practical tips to help you get started:
- Set Clear Goals: Set clear goals, whether it’s improving your diet, increasing physical activity, reducing stress, or getting better sleep. Break down your goals into smaller and actionable steps so that you can work consistently on them each day.
- Create a Routine: Make sure that you establish a consistent daily routine and dedicate time for your regular activities like exercise, meal prep, relaxation, and sleep.
- Prioritize Nutrition: Make healthy eating a priority. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
- Stay Active: Engage yourself in physical activities, whether it’s going for a walk or doing at-home workouts. You should try at least 30 minutes of moderate-intensity exercise in your daily routine.
- Get Adequate Sleep: Prioritize sleep by creating a relaxing bedtime routine. Sleep for at least 8 hours each night to support overall health and well-being.
- Be Flexible and Patient: Be patient with yourself and allow room for flexibility and adaptation as you work towards your health goals.
Wrapping Up
Genetics plays a significant role in dementia development. However, incorporating lifestyle changes mitigates risk factors and promotes brain health. So, exercise regularly, eat a balanced diet, and get adequate sleep. These lifestyle changes can reduce the risk of developing Dementia.
