How to Keep Dementia at Bay: Lifestyle Tips You Need to Know

Memory loss, difficulty learning new information, disorientation, and speech challenges are some of the symptoms associated with dementia.

Dementia is a serious condition that leads to a decline in cognitive functions such as memory, speech, and orientation, ultimately affecting daily life. It can result in falls, forgotten essential tasks, loneliness, and depression. In recent years, dementia-related deaths have increased significantly. For example, in 2020, 134,242 people in the United States died from dementia-related diseases such as Alzheimer’s, accounting for about 7% of all deaths in the country.

However, experts believe that dementia can be prevented with minor lifestyle adjustments.

1. Cut Down on TV Time

Looking for another reason to turn off the TV? Here’s one: A 2018 study from the UK Biobank found that people who watched more than four consecutive hours of TV had a 24% higher risk of developing dementia, describing it as a “passive activity.”

2. Solve Puzzles

Engaging in word-based activities, such as solving puzzles, may help reduce the risk of dementia by up to nine percent. Researchers at Monash University in Australia noted that word games, riddles, and card games help “stimulate the growth of neurons and synapses.”

It may sound unusual, but trying to write with your non-dominant hand can also help. Neuroscientist Dr. Rahul Jandial previously told the British publication The Sun that this practice helps keep the mind sharp.

3. Stay Social

Being socially active not only boosts your mood but also benefits brain health. Research from University College London found that meeting new people and spending more time in social interaction can delay the onset of dementia, reducing the risk by 30 to 50 percent.

In contrast, other studies have shown that loneliness, depression, and social isolation may increase the risk of dementia.

4. Embrace the Mediterranean Diet

High salt intake has been linked to heart disease and dementia. Up to 75% of the salt people consume comes from processed foods and meals eaten outside the home.

The Alzheimer’s Association recommends adopting a Mediterranean diet, which may reduce dementia risk by 23 percent.

This diet is rich in fruits, vegetables, and whole grains; includes moderate amounts of fatty fish and dairy; and limits meat, sugar, and saturated fats.

5. Lose Excess Weight

Losing excess weight may help reduce the risk of developing dementia. A 2020 British study found that being overweight between the ages of 35 and 65 can increase dementia risk by up to 30 percent.

6. Take a Walk

A simple activity like walking outdoors can help lower dementia risk. According to Claire Steves, a professor at King’s College London, taking a walk a few times a week can make a meaningful difference.

Professor Steves emphasized that physical activity is “key” to improving cognitive health. “I tell all my patients to make sure they’re physically active at least three times a week and to get outside every day,” she said.

7. Maintain Good Oral Health

A new study from Taiwan found that people who had chronic gum disease for more than a decade were 1.7 times more likely to develop Alzheimer’s.

Gum disease is caused by plaque buildup on the teeth and gums and can be prevented through regular brushing, flossing, and dental cleanings.

8. Get Enough Sleep

Sleep is essential for overall health. It’s not just about the number of hours—quality matters as well. To keep your mind sharp, aim for at least seven hours of quality sleep per night.

According to recent American studies, sleep deprivation can reduce the ability to learn and retain new information by up to 40 percent.

Other studies suggest that even one night of poor sleep can increase beta-amyloid levels, which are linked to Alzheimer’s disease.

Dementia Symptoms

Dementia symptoms may be subtle and vague at first, but as the condition progresses, they can become more severe.

Common Early Symptoms Include:

• Memory problems: Difficulty recalling recent events or placing items in unusual locations.

• Confusion: Disorientation or getting lost while driving.

• Communication difficulties: Trouble finding words or understanding what is being said.

• Other issues: Reduced concentration, poor judgment, or changes in personality or behavior.

As Dementia Progresses, Symptoms May Include:

• Behavioral changes: Aggression, withdrawal from friends and family, or difficulty controlling emotions.

• Mobility problems: Reduced ability to move, leading to prolonged inactivity.

• Other complications: Sleep disturbances, hallucinations, or misinterpretations.

If you notice any of these symptoms in yourself or others, it is essential to seek medical advice.

* The content in this channel does not constitute professional advice, recommendations, or a substitute for consulting an expert or obtaining medical guidance.