Everyday Activities That Can Reduce Your Risk Of Dementia

According to statistics from the Alzheimer’s Association, approximately 1 in 9 people over 65 have been diagnosed with dementia. While dementia is a complex condition with no known cure, certain lifestyle changes may help reduce the chances of developing dementia later in life.

1. Understand Dementia Risk Factors

Having any of these risk factors doesn’t mean you’ll definitely develop the disease. They simply give you an increased chance. Some of these risk factors are uncontrollable, such as your age, sex, and genetic makeup, but you can manage many of them through lifestyle changes.

• Age – After age 65, the risk of dementia doubles every five years.
• Sex – Women are more likely to be diagnosed with dementia than men.
• Genetics – If your parents had dementia, you’re more likely to get it.
• High blood pressure – Research shows heart health and brain health are connected.
• Smoking – Studies have shown that people who smoke have between 30-50% greater risk of developing dementia than those who don’t. 
• Diabetes – People with Type 2 diabetes are more likely to develop dementia.
• Brain Injury – Traumatic brain injuries increase your risk of dementia, even years after they happen.
• Hearing loss – Hearing loss increases your risk of dementia because it causes your brain to strain harder to interpret sound.

2. Maintain a Healthy Weight

Being overweight increases the risk of conditions like high blood pressure, diabetes, and heart disease — which are all linked to dementia. To maintain a healthy weight, you should eat a balanced diet with proper portion sizes, exercise regularly, and cut down on sugary and processed foods.

3. Eat a Nutritious Diet

Eating “brain foods” packed with vitamins and minerals can support neural function and improve overall health. Foods like leafy green vegetables, nuts, fish, and berries have all been linked to improved cognitive performance. Eating a balanced diet will also help you maintain a healthy weight and reduce your risk of other conditions related to dementia.

4. Stay Physically Active

Exercise helps protect brain health by increasing blood flow and boosting hormones important for learning, memory, and mood. It can also reduce the risk of heart disease and diabetes — two factors linked to dementia. Aim for at least 30 minutes of daily physical activity, or break your physical activity into smaller chunks throughout the day.

5. Challenge Yourself Mentally

Research shows that mentally stimulating activities like reading, puzzles, and playing board games can help protect against memory decline. Learning a new language, taking up a hobby, or volunteering are all great ways to keep your brain active and engaged.

6. Stay Socially Active

Staying socially active can also reduce the risk of dementia. Make time for friends, family, and activities that make you happy. Socializing will also help keep you from feeling lonely or depressed. (Depression may also lower cognitive function.)

7. Get Enough Sleep

Sleep is essential for brain health — it gives your brain time to rest and recharge, which helps you stay focused and alert during the day. Aim for 7-8 hours of sleep a night, but if that’s not possible, try to nap throughout the day.

8. Manage Blood Pressure

High blood pressure increases your risk of dementia, so keeping it in check is essential. Monitoring your blood pressure levels will help you stay on top of any changes and make adjustments if necessary.

9. Quit Smoking

As mentioned above, smokers have an increased risk of developing dementia. Quitting smoking is an excellent way to reduce your risk — an abundance of resources and support groups are out there to help you kick the habit.

10. Reduce Alcohol Consumption

Heavy drinking can cause long-term damage to the brain, so you should limit your alcohol consumption if you want to protect yourself from dementia. Aim for no more than two drinks a day and take days off from drinking to let your body recover.

11. Manage Stress Levels

Reducing stress is terrific for your overall health and can help protect your brain from dementia. Practicing relaxation techniques like yoga or meditation can help you manage your stress levels and boost your mood.

12. Visit Your Doctor Regularly

Visit your doctor regularly for check-ups, especially if you’re over 50. Early detection of any conditions related to dementia can help you get the treatment or support you need.

Stay Healthy and Active at Roland Park Place

By following these simple steps, seniors can reduce their risk of dementia. While there is no guaranteed way to prevent it, these lifestyle changes can help you remain mentally active and healthy for as long as possible.

At Roland Park Place, we’re committed to helping seniors remain healthy and active throughout retirement. From nutritious meals to fitness classes, our senior living community provides the resources needed for a healthy lifestyle. 

Contact us today to learn more about our services and how we can help you live a healthy, active life!