One of the biggest worries most people have as they age is developing a dementia such as Alzheimer’s disease. We do our best to stave off other age-related health issues by avoiding risky behaviors, like smoking or not exercising. But what are the risk factors for dementia?
“As far as we know, there is no one single reason why someone develops dementia,” says Barbara Harrison, Executive Director of Bridges® at Pembroke, a memory care assisted living community in Pembroke, MA. “Researchers are still trying to pinpoint the exact reasons why some people develop this disease and others don’t. Currently, evidence points to dementia developing from many different factors, like lifestyle, genetics and environment.”
“It should come as no surprise that age is the biggest risk factor for developing dementia,” says Barbara. “Once you reach the age of 65, your chance of developing this form of disease doubles every five years. Although we can’t reverse the aging process, there are things you can do to help slow it down and give your body and brain the best fighting chance.”
Here’s some good news: you may already be avoiding some of the biggest risk factors. According to Barbara, many of the things doctors already suggest to help age well can help reduce the risk of dementia. Here are the eight biggest preventable risk factors for dementia, as well as what you can do to reduce your chance of developing the disease.
1. Cardiovascular disease. Our cardiovascular system plays a big role in maintaining a healthy brain. It’s long been known that brain health has been linked to heart health, because the brain is our body’s biggest source of blood vessels. When blood flow – and thus, oxygen flow – becomes compromised through heart or blood vessel disease, this can accelerate the chance of developing dementia.
You can reduce your risk of cardiovascular disease by getting enough exercise on a daily basis, keeping blood pressure under control, and eating a varied and healthy diet filled with lean protein, healthy oils, nuts, fruits and veggies. The best part is that you don’t have to completely change your life to reduce your risk – even walking around the block a few times every day is good. And maintaining your blood pressure is as easy as making sure you go to the doctor on a regular basis.
2. Type II diabetes. According to the American Diabetes Association®, nearly 30 million Americans have Type II diabetes. The older we get, the more at risk we are of developing this disease. Because sugar fuels our brains, and because diabetes results in the loss of blood sugar control, this can be a huge risk factor for developing dementia. Studies have shown that the worse someone’s blood sugar control is, the more their mental capacity can decline.
Whether or not you have diabetes, you can reduce your risk by keeping your blood sugar under control. The best ways to do this (besides taking your medicine if you are a diabetic) is through regular exercise as well as a healthy diet low in added sugars.
3. Depression. Dementia and depression are very often linked in a “chicken or the egg” situation. Depression can be one of the early signs of dementia. But what looks like dementia can often be depression, since the symptoms of the two diseases can be quite similar. Depression also causes people to socially withdraw, which can accelerate the decline of mental functions.
Depression can cause a variety of other health risks, many of which are – surprise! – risk factors for dementia themselves. High blood pressure, out-of-control blood sugar levels and heart issues like strokes happen more often in people with depression.
While depression can be a situational thing, it can also be a medical issue. While remaining socially active and pursuing interesting hobbies can help stave off depression, it’s also important to see a doctor if depression doesn’t get better or worsens as it could be a chemical imbalance.
4. Head injuries. Since dementia is a brain-related issue, any injuries to the brain can significantly increase the risk of mental issues. For seniors, brain injury of any level – mild or traumatic – can significantly increase your risk of dementia.
Obviously, it’s good to take precautions like wearing a bike helmet. But it’s also important to note that rehabbing your brain following an injury can help combat mental decline and decrease your risk for dementia. Building your cognitive reserve by pursuing educational opportunities, engaging in different activities and remaining social can give your recovering brain cells a good, healthy workout.
5. Sleep difficulties. A good night’s sleep is our brain’s chance to rest and reset from its daily workout. It doesn’t just make you feel better – it’s critical for your brain health. If you’re having difficulty sleeping due to sleep apnea or any other issues, you’re at risk for increased mental impairment.
While going to the doctor to check for any medical issues is a good start, you can also decrease your difficulty sleeping by making your bedroom (and bedtime) as accommodating as possible for catching some zzz’s. Turn off your screens (including your cell phone) at least two hours before you go to bed – or at the very least, use a “blue light” filter to improve your chance of a good night’s sleep. Keep your bedroom at a comfortable temperature and make sure it’s free of distractions and noises.
6. Obesity. While studies are still being done on the relationship weight has with cognitive function, there has been some evidence that being significantly overweight can increase your risk of mental decline. Is it just the weight itself, or is it because obese individuals are prone to other dementia risk increasers like diabetes, heart disease and high cholesterol? Whatever the reason, reaching and maintaining a healthy weight is one of the best things you can do to age well overall.
7. Smoking. Smoking cigarettes increases your chance of developing dementia by 30 percent. This habit also increases your chance of developing heart disease and other issues, so if you’re currently a smoker, now is the best time to put down those cigarettes. After all, studies show that people who quit smoking eventually have the same dementia risk as non-smokers.
8. Heavy drinking. While having a glass of wine a day may have health benefits, heavy drinking is a big no-no. Individuals who binge drink or drink heavily are three times more likely to develop dementia by the age of 65, compared to non-binge-drinking peers. Stick to the CDC’s alcohol recommendations – 1 drink per day for women and 2 drinks per day for men – to increase your chances of a healthy brain.
If you would like to learn more about dementia and how you can reduce your risk, please call us at 781.754.4500.
Compassionate Care for All Stages of Memory Loss
Bridges® by EPOCH at Pembroke provides assisted living memory care that is comfortable, positive, safe and engaging. Exclusively dedicated to caring for those with Alzheimer’s disease and other forms of dementia or memory impairment, we’ve created a wellness-focused lifestyle that promotes dignity and individual preferences. Our memory care professionals receive specialized and ongoing training designed to help residents maximize their independence in a secure, calm environment – making a truly positive impact on the lives of our residents each and every day.
Dedicated Memory Care
The team of compassionate dementia-care experts at Bridges® by EPOCH at Pembroke delivers 24-hour assistance and inspiring programs that exercise physical and cognitive abilities – all in a supportive, purposefully designed environment. For added peace of mind, we offer simple, all-inclusive pricing options that help make the process a little easier for families.
Community Amenities
Characterized by a beautiful residential design, Bridges® by EPOCH at Pembroke provides everything residents with memory loss need to enjoy comfort, familiarity and security. Soft colors, directional cues, aromatherapy and interactive life stations create a peaceful and secure environment where residents feel at home.
Call us today at 781.754.4500 to learn more about Bridges® by EPOCH at Pembroke or to schedule a personal tour.