Doctor reveals how to reduce your risk of getting dementia

A doctor reveals lifestyle and dietary factors that reduce the risk of dementia and why ‘common’ old age problems should be treated immediately.

Dr. Aaron Lamb is a postdoctoral fellow at the Woolcock Institute of Medical Research, whose areas of expertise include neuropsychology and neuroimaging.

“While it is impossible to guarantee prevention, we do know that there are many steps that can be taken to reduce the risk of dementia,” he told FEMAIL.

Experts said hearing loss could increase the risk of dementia because it reduces social and cognitive stimulation. Conversely, the use of hearing aids has been shown to protect against this risk.

Diet-wise, Dr. Lam recommended a Mediterranean diet rich in vegetables, fruits, herbs, nuts, beans, and whole grains to keep the brain alert and healthy.

Do smoking and drinking alcohol cause dementia?

Dr Lam revealed that comparative studies have demonstrated that older people who quit smoking may be less likely to develop dementia in the future, compared to older people who continue to smoke.

A South Korean study previously found that smokers had a 20% higher risk of developing dementia when they were older.

“Excessive alcohol consumption is associated with brain changes and dementia,” added Dr. Lam.

“A large longitudinal study that followed more than 9,000 participants for 20 years showed that drinking 21 or more standard drinks per week was associated with a significantly increased risk of dementia. ”

What should you eat to keep your brain healthy?

“When it comes to diet and food, research results are somewhat mixed, but the general consensus is that a Mediterranean diet can be beneficial if an individual wants to change their diet,” Dr. Lam said. .

This diet prioritizes ingredients that are staple foods in Mediterranean countries such as Italy and Greece.

This includes whole grains, lean proteins like fish, healthy fats like olive oil, and plant-based proteins like lentils and nuts.

Studies also consistently show that eating a Mediterranean diet reduces your risk of heart disease by 25 percent and your risk of premature death by 23 percent.

Does getting more sleep reduce your risk of dementia?

“Sleep optimization is essential for brain health because it facilitates the removal of neurotoxins that accumulate during the day, such as beta-amyloid, which is associated with Alzheimer’s disease,” Dr. Lam said.

Sleep disorders, particularly obstructive sleep apnea, increase with age, but so does the risk of dementia.

Adequate sleep promotes muscle growth and repair, increases brain alertness, improves blood sugar levels, and extends your lifespan.

It is recommended that you get 7-9 hours of sleep each night to maintain a good circadian rhythm.