7 Easy Ways to Lower Your Dementia Risk
Dementia affects an estimated 47m people around the world, with more than 5 million of those in the U.S. alone. Dementia is known as a syndrome, which is a group of related symptoms associated with decline of brain function. Some of the problems can include memory loss, understanding, thinking speed and difficulty in carrying out every day activities.
Alzheimer’s disease is a type of dementia and, together with vascular dementia, makes up the vast majority of cases.
For anyone who has witnessed dementia first hand, one of the hardest things to see is watching your loved one deal with the sometimes debilitating symptoms of dementia. Memory loss, agitation and struggling to articulate can be hugely stressful for both the sufferer, and family. So although the risk of developing dementia increases with age, it is not part of the normal aging process. It is estimated that one in three dementia cases can be prevented, according to a new report published in esteemed medical journal, The Lancet.
So what steps can we take to reduce the risk of developing dementia? Lets take a look.
Regular exercise has been found to preserve hippocampal volume, which is the part of the brain attacked by Alzheimer’s. A brisk walk, swimming, dancing or even gardening, all make excellent choices.
2. Eat More Fish
Fish such as mackerel and anchovies are are high in omega-3 fatty acids. These can help control blood clotting, protect against heart disease, protect against brain atrophy and slow the development of dementia.
3. Stop Smoking
Of course, we all know the dangers of cigarettes. From cancer to heart disease, it’s one of the biggest killers of the modern age. But it’s also been found that smokers have a 45% higher risk of developing dementia than non-smokers, according to a report from the World Health Organization in 2014.
4. Reduce Sugar
Diets heavy in sugar intake lead to diabetes, and diabetes has been closely linked to Alzheimer’s. Managing your blood sugar levels is important to maintain a healthy brain.
5. Raw Fruit and Vegetable Juices
In a large epidemiological study conducted by Vanderbilt University in 2006, found that drinking fruit and vegetable juice three times a week reduces the risk of developing Alzheimer’s by up to 76%.
6. Reduce Stress Levels
The link between stress and anxiety, with Alzheimer’s has been noted by several studies. One of these studies found people with cognitive impairment, and had high stress levels were 135% more likely to develop Alzheimer’s. Sleep is also very important in reducing stress levels, so try get the recommended 8 hours per night.
7. Mediterranean Diet
Renowned as one of the healthiest diets around. Vegetables, fish and olive oil all contribute to overall health. The omega 3 fatty Oils in the fish and omega 3 and 6 in olive oil, all contribute to good brain health.
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