14 ways to REDUCE dementia risk
It takes more than just crossword puzzles
In this newsletter:
The latest on dementia prevention from The Lancet Commission
14 things you can do to be proactive
45% of dementia cases are preventable
In July, The Lancet published a commission about Dementia prevention, intervention, and care 2024.
FYI The Lancet Commission is a series of in-depth, collaborative research initiatives published by The Lancet, one of the world's leading medical journals. These commissions are typically composed of multidisciplinary experts tasked with addressing major global health challenges (ex: climate change, cancer). They offer comprehensive reports with evidence-based recommendations aimed at influencing policy, practice, and research agendas.
14 ways to DECREASE RISK
1. Cognitively stimulating activities in midlife
Never stop learning. Dive into your passions and hobbies. Continually challenge yourself - find the sweet spot between being things being too hard and things being too easy.
2. Correct hearing loss
Get your hearing checked and get hearing aids if you need them.
You know when you hear ringing in your ears after a concert? That is your hair cells DYING. Hair cells are what detect sound and once they die they never grow back. Wear ear plugs, avoid overly loud environments, and don’t blast the volume in your headphones.
3. Treat depression
Establish your care team. Prioritizing mental health is a huge part of brain health. All of your brain healthy practices - sleep, exercise, nutrition, morning sun etc. can help.
4. Wear helmets to prevent brain injury
Protect your noggin! Weather it’s bike riding or contact sports - wear the helmet.
5. Exercise
People who participate in sports and exercise are less likely to develop dementia. Find a type of movement you enjoy - could be walking, gardening, tai chi. When you enjoy it, it’s even more effective.
6. Reduce smoking
Ditch the cigarettes. If you need help, Dr. Jud Brewer is master of using mindfulness to beat addiction and he has developed excellent resources. Check out his Ted Talk, A Simple Way to Break a Bad Habit.
7. Detect and treat high LDL cholesterol
Work with your doctor to detect and treat high LDL cholesterol in midlife.
8. Maintain a healthy weight
Treat obesity as early as possible, which also helps to prevent diabetes.
9. Reduce high alcohol consumption
Research is clear, there is no amount of alcohol that is good for the brain. Read more about the effects of alcohol on the brain in my previous newsletter.
10. Reduce social isolation
Having a couple close friends is a game changer for health and is one of the most protective factors against cognitive decline. Investing in relationships is one of the best things you can do for your brain.
11. Screen and treat vision loss
Get an annual eye exam and correct vision loss with glasses or contacts.
12. Detect and treat diabetes
Work with your doctor!
13. Detect and treat hypertension
Work with your doctor to prevent or reduce hypertension and maintain systolic blood pressure of 130 mm Hg or less from age 40 years.
14. Reduce air pollution
The level of air pollution correlates with prevalence of diseases like Alzheimer’s and Parkinson’s. I talked about this in a previous newsletter Sneaky Things that Impact Your Brain Health Without You Realizing It
I highly recommend getting an air filter for your home. I’ve had this one for over 5 years and love it! My link saves you $100. (If the link doesn’t work for you in the app, try it in a browser.)
It is more encouraging than ever to see that NEARLY HALF of dementia cases are preventable.
Cheers to keeping healthy brains healthy!
-Julie
I have another one. Participate in activities like racquet sports. You’re moving, thinking, using your hand to eye coordination and balance.
Oh man. I learned a new language around midlife, one totally different from my own, and I swear I could feel new parts of my brain activate.