More than 55 million people worldwide live with dementia, an umbrella term used to describe several progressive disorders that affect memory and cognition.
Alzheimer’s disease is the most common type of dementia, accounting for half to 75% of cases.
Race, ethnicity and family history are considered important risk factors for dementia – and things beyond our control.
However, the new study suggests that six lifestyle habits – physical exercise, social interaction, leisure activities, quality sleep, not smoking and not drinking alcohol – can significantly reduce the risk of developing dementia.
In a Chinese study recently published in the Journal of Affective Disorders, researchers gave participants a score from zero to six based on the healthiness of their lifestyle and tracked them for two years.
They were 60 years of age or older and without dementia when the study began. The results showed that those who scored at least four were 29% less likely to show signs of cognitive decline, a precursor to dementia.
Each one-point increase in total score was associated with an 18% lower risk of falling.
In contrast, those who scored three points or less, defined as leading an inactive lifestyle, were three times more likely to experience cognitive decline than those with higher scores.
exercising
Physical activity was measured as being active for just 10 minutes a day on most days of the week.
A recent study published in the Journal of Alzheimer’s Disease found that regular exercise – even a few thousand steps – is associated with larger brain volume, suggesting that it takes less exercise than previously thought to maintain cognitive function. .
The author of the study Dr. Cyrus A. Raji explained in December: “Our research supports previous studies showing that being physically active is good for your brain. Exercise not only lowers the risk of dementia, but also helps maintain brain size, which is essential as we age.”
tuxedo
Participants who had never smoked or had quit smoking were given a score for general overall health. This reward system supports recent research that found that smoking cigarettes causes brain shrinkage and leads to a sharp increase in the risk of Alzheimer’s.
“Until recently, scientists overlooked the effects of smoking on the brain, in part because we were focused on all the terrible effects of smoking on the lungs and heart,” senior study author Dr. Laura J. Bierut said in January.
“But as we’ve started to look more closely at the brain, it’s become clear that smoking is also very bad for your brain,” she added.
alcohol
Participants who rated their alcohol consumption as infrequent were given one point toward a healthy lifestyle. This echoes other research that has established a link between drinking and cognitive decline.
Drinking three or more alcoholic drinks per day has been linked to a 8% higher risk of dementia than not drinking at all.
Social contact
Participants who met with others for social activities more than three times a month or three times a week in their neighborhood were given one point toward cognitive health.
Social isolation is a serious threat to health. In addition to a higher risk of dementia, the loneliness epidemic has been associated with premature death, increased risk of coronary heart disease and stroke, stress and depressive symptoms.
Experts report that in-person socializing, as opposed to social media interactions, is necessary to stimulate the brain and create the experience of connection.
Leisure activities
Participants who reported reading books or newspapers daily, using the Internet daily, or playing cards at least twice a week were given a positive health score.
Engaging the mind in purposeful and enjoyable ways is an ideal way to keep it sharp.
Sleep quality
The researchers defined sleep quality as the ability to fall asleep and stay asleep without difficulty. The relationship between sleep quality and cognition is well established.
Experts recommend seven to nine hours of sleep a night to lower the risk of developing obesity, heart disease and depression, among other chronic diseases.
In addition to these six lifestyle tricks, eliminating processed foods and adopting a Mediterranean diet has been shown to reduce the risk of dementia by up to 23%.
Getting food? Eat your greens, move your body, cut down on alcohol, quit smoking, get good eyesight, engage your brain and stay social.
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Image Source : nypost.com
