Recent research has expanded our understanding of dementia prevention, revealing new strategies to help reduce the risk of developing dementia. Some of these approaches are easy to incorporate into your daily life, while others may require more significant effort. Here are four ways science suggests you can lower your dementia risk.
1. Get Enough of the Right Type of Sleep
Sleep quality plays a vital role in maintaining brain health and lowering dementia risk. Research has highlighted that deep sleep (slow-wave sleep) and REM sleep are particularly important for brain function. These stages of sleep help clear brain toxins and support memory networks. Not getting enough of these sleep stages, especially in midlife, is associated with shrinkage in parts of the brain vulnerable to Alzheimer’s.
How to improve sleep quality:
- Keep a sleep diary to track your restfulness and energy levels.
- Use sleep-tracking devices to monitor the amount of time spent in deep and REM sleep.
- Consult with your doctor if your sleep feels unrefreshing or if you experience excessive daytime sleepiness.
2. Take the Easiest Class at the Rec Center
New findings show that low-intensity exercises such as stretching, balance, and range-of-motion activities might be just as effective in preventing cognitive decline as more intense workouts. In a study, participants with mild memory problems who engaged in low-intensity activities showed no further cognitive decline, even after continuing these exercises for 18 months.
Exercise recommendations:
- Engage in low-impact activities like yoga, tai chi, or walking.
- Aim for regular physical activity 3-4 times a week to keep your body and brain healthy.
- Consult with a fitness professional or a doctor if you’re unsure which exercises are right for you.
3. Target Your Cholesterol Levels
Maintaining low LDL cholesterol is crucial in reducing dementia risk. A study found that individuals with LDL cholesterol levels below 70 mg/dL had a 26% reduced risk of dementia and a 28% reduced risk of Alzheimer’s. Statins, which help lower LDL cholesterol, may also further reduce dementia risk.
Tips for managing cholesterol:
- Focus on a heart-healthy diet rich in fiber, healthy fats, and antioxidants.
- Regular physical activity can help maintain healthy cholesterol levels.
- Discuss with your doctor whether statins might be right for you if you’re at risk for high cholesterol.
4. Diabetes Drugs May Protect the Brain
If you have type 2 diabetes and are over 50, certain diabetes medications—GLP-1 inhibitors and SGLT2 inhibitors—have been shown to reduce the risk of Alzheimer’s and related dementias by 33%-43%. While this is promising, more research is needed to confirm these findings, and healthcare providers are carefully monitoring these medications’ potential.
For those with diabetes:
- Talk to your doctor about the benefits of GLP-1 and SGLT2 inhibitors if you’re at risk of dementia.
- Focus on improving your overall cardiovascular and metabolic health, as this can help reduce dementia risk.
- Stay informed about ongoing research into diabetes medications and their effects on cognitive health.
Also Read : Heart-Healthy Diet Plan for Beginners: What to Eat and Avoid
