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Neurologist shares 6 things everyone can do right now to ‘prevent dementia’
Dementia is the seventh leading cause of death worldwide and the debilitating condition affects millions each year, but there are things you can do to prevent it.
Most people think Alzheimer’s and other dementias are unavoidable diseases that come with age, but that’s not true. Simple lifestyle changes in your younger years can keep your brain active and reduce the risk of cognitive decline.
6 things you can do to ‘prevent dementia’
Neurologist Dr Bing Liu explains that preventing dementia “starts with what you do today” and there are real ways to “reduce your risk” and “keep your brain healthy for years to come”.
As well as all the usual things like exercising and eating a good diet to keep your body healthy, he has outlined some “lesser known strategies” to protect your brain.
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1. Look after your hearing
Hearing loss is a dementia risk factor that’s often overlooked. Your brain becomes less active when you can’t hear, so looking after your ears is one of the best things you can do to prevent dementia. Limit exposure to loud noises, use earplugs, and keep your ears clean. If you are having trouble hearing, don’t wait to get it checked out, and consider hearing aids if necessary.
2. Get good quality sleep
While sleeping, your brain clears out toxins and repairs itself, which is really important for your cognitive function. If you don’t get enough quality rest, this can increase your risk of dementia too. Ensure you get seven to nine hours of sleep each night and seek treatment if you have any issues like sleep apnea which are negatively affecting your sleep.
3. Stay social
Being isolated from other people is another huge risk factor for dementia, so you should always stay connected with friends, family and your community. Whether it’s going for a coffee with a loved one or having a weekly call with your grandparents, social engagement keeps your brain sharp and lowers the chances of cognitive decline.
4. Learn new skills
Another great way to prevent dementia is to continue learning new skills and challenging your brain. We learn most of what we know as children, but bringing this into adulthood is essential for brain health. Things like learning a new language or playing a new instrument keep your mind active, which creates new brain connections and makes it able to fend off cognitive decline.
5. Protect your head
Dementia is often caused by brain damage, so protecting your head is essential to reduce your risk. Even seemingly minor head injuries can have long-term effects and significantly increase your risk of Alzheimer’s and similar conditions, so always wear a helmet when biking, skiing or playing sports to protect your brain from trauma.
6. Good dental hygeine
Gum disease and poor dental hygiene are linked to dementia too, and looking after your oral hygiene is a really easy way to lower your risk. Infections in the mouth can lead to inflammation, which affects the brain over time. Always brush your teeth twice a day with a fluoride toothpaste, floss regularly and schedule regular checkups with a dentist to keep your mouth healthy.
Dr. Bing Liu (MD, MPH) is a board-certified neurologist in Concord, North Carolina, who received his medical degree at Shanghai Jiao Tong University before completing a residency at the University of Mississippi.
