Dementia is a term that describes a range of symptoms affecting memory, thinking, and social abilities, making it difficult to carry out daily activities.
It’s not a single disease but rather a category of brain disorders that lead to a long-term decline in cognitive function. For instance, dementia might cause someone to forget familiar places or the names of close friends.
Recent research suggests that practicing seven healthy habits can significantly lower the risk of developing dementia, even for people who have a high genetic risk.
This means that, even if your genes make you more likely to develop dementia, you can still reduce your chances by following these habits. The study was published in the medical journal of the American Academy of Neurology.
So, what are these seven habits? They are called “Life’s Simple 7,” a set of guidelines created by the American Heart Association to promote heart and brain health. These habits include:
Being Active: Engaging in regular physical activities like playing sports, walking, or any form of exercise helps keep your body and brain healthy.
Eating Better: Choosing healthier foods, such as fruits and vegetables, over sugary or processed snacks can improve your overall health.
Losing Weight if Necessary: Maintaining a healthy weight reduces the strain on your heart and can help prevent conditions that contribute to dementia.
Not Smoking: Avoiding tobacco is crucial for both heart and brain health, as smoking can damage blood vessels and increase the risk of dementia.
Keeping Blood Pressure at a Healthy Level: High blood pressure can damage your brain’s blood vessels, so it’s important to manage it through diet, exercise, and medication if needed.
Controlling Cholesterol: High cholesterol levels can lead to clogged arteries, which can reduce blood flow to the brain. Keeping cholesterol in check is important for preventing dementia.
Reducing Blood Sugar Levels: High blood sugar can lead to diabetes, which increases the risk of dementia. Managing blood sugar through diet and exercise is key.
The study followed 8,823 people of European ancestry and 2,738 people of African ancestry for 30 years. At the beginning of the study, participants were around 54 years old on average.
They reported how well they followed the seven healthy habits. The researchers also assessed each person’s genetic risk for dementia by examining their genes linked to Alzheimer’s disease, a common form of dementia.
By the end of the study, 1,603 people of European ancestry and 631 people of African ancestry developed dementia. The researchers found that those who adhered to the healthy habits had a lower risk of developing dementia, regardless of their genetic predisposition.
Even individuals with the highest genetic risk could reduce their chances of developing dementia by following these habits.
For instance, every one-point increase in the lifestyle factor score, which measures how well someone follows the healthy habits, was associated with a 9% lower risk of dementia for people of European ancestry.
However, the researchers noted that there were fewer participants of African ancestry in the study, so further research is needed to confirm the findings for this group. They also emphasized the need for more studies across different population groups to validate the results.
The key takeaway from this study is that your lifestyle choices matter. No matter your genetic risk, practicing Life’s Simple 7 can help lower your chances of developing dementia. It’s never too early or too late to start making these healthy changes.
By staying active, eating a balanced diet, maintaining a healthy weight, avoiding smoking, and keeping your blood pressure, cholesterol, and blood sugar levels in check, you can take important steps to protect your brain health.
If you care about Alzheimer’s disease, please read studies that bad lifestyle habits can cause Alzheimer’s disease, and strawberries can be good defence against Alzheimer’s.
For more information about brain health, please see recent studies that oral cannabis extract may help reduce Alzheimer’s symptoms, and Vitamin E may help prevent Parkinson’s disease.
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