How to reduce your personal risk of dementia
We all have today the possibility to live longer and healthier. Thanks to the latest scientific findings, aging is no longer an unavoidable fate, but a changeable, shapeable process. Through the conscious decision for a healthy lifestyle, the aging process can be actively influenced.
But there is a major adversary in this process: dementia. To gradually lose one’s own mental abilities and to live for years in a state of mental darkness – no one wants to end up like that.
In this blog series, you will learn everything important about dementia prevention, the most significant risk factors, and concrete measures with which you can actively protect your brain and keep it functioning well – into old age.
Dementia is not just dementia
There are different types of demential diseases that differ in their causes and manifestations – but partly overlap in their risk factors.
Vascular dementia
The so-called vascular dementia arises from circulatory disorders in the brain (e.g. atherosclerosis, strokes, or other cardiovascular diseases). Due to the lack of oxygen, nerve cells are damaged and gradually destroyed over time.
Neurodegenerative dementia (e.g. Alzheimer’s)
Here, the accumulation of degenerated proteins – mainly beta-amyloid plaques and tau fibrils – leads to the breakdown and destruction of nerve cells and synaptic connections.
Here, the deposition of degenerated proteins – mainly beta-amyloid plaques and tau fibrils – leads to the degradation and destruction of nerve cells and synaptic connections.
Early signs – or just forgetfulness?
Does that sound familiar to you?
- You want to get something from the kitchen, but once you arrive there, you forget why you went.
- You call your sports group to ask about the next meeting, only to find out it already took place last week.
- You want to leave the house quickly, but despite searching intensely, you can’t find your key.
Such situations can happen to anyone – even at a younger age.
However, if memory lapses occur more frequently, especially after the age of 60, the question arises: Is it just normal forgetfulness, or are these already early signs of dementia?
In this blog series, you will receive practical tips for dementia prevention and learn how to actively protect your brain and keep it functioning efficiently.
Risk factors for dementia – and what you can do against them
1. Smoking
Smoking is one of the strongest risk factors for dementia. Nicotine and other harmful substances damage the blood vessels, promote arteriosclerosis, and cause circulatory disorders in the brain. In addition, they lead to oxidative stress and chronic inflammation, which permanently damage nerve cells.
What to do?
Stop smoking immediately. Even a few smoke-free weeks improve blood circulation in the brain and significantly reduce your risk of dementia.
2. Low mental activity
For a long time, it was assumed that mental performance inevitably declines with age. But that’s not true.
The brain has the ability of neuroplasticity – it can renew itself and form new synapses even into old age. However, this requires regular mental training.
What to do?
Challenge your brain every day: reading, learning, making music, languages, or brain games activate neuronal networks. In this way, you specifically promote your mental fitness and prevent dementia. You can find more about it here.
3. Cardiovascular diseases
The brain requires a continuous supply of blood and oxygen. Cardiovascular diseases such as high blood pressure, arteriosclerosis, diabetes, or heart failure reduce cerebral blood flow and are considered major risk factors for dementia.
What to do?
What is good for the heart and vessels also protects the brain: pay attention to a balanced diet, regular physical activity, and blood pressure control. In this way, you reduce your risk twice over.
4. Lack of physical activity
Too little physical activity promotes high blood pressure, overweight, and diabetes – all of which are risk factors for dementia. In addition, lack of exercise inhibits the release of so-called neurotrophic factors that promote the growth of new nerve cells.
What to do?
Go for brain-friendly exercise: sports that activate both body and mind at the same time not only increase your fitness but also have a proven protective effect against dementia. You can find more about it here.
5. Unhealthy diet
The brain makes up only about 2% of our body weight but consumes around 20% of the total energy. Therefore, a high-quality supply of nutrients is essential. An unhealthy diet reduces mental performance and additionally promotes cardiovascular diseases – both of which significantly increase the risk of dementia.
What to do?
Opt for a brain-friendly diet rich in vegetables, fruits, whole grains, and healthy fats (e.g. omega-3 fatty acids). Avoid highly processed foods, sugar, and trans fats. You can find more about it here.
Conclusion: Dementia prevention begins in everyday life
A healthy lifestyle with sufficient exercise, a balanced diet, and mental activity can significantly reduce your risk of dementia.
Start today – thanks to your brain’s neuroplasticity, it’s never too late!