Dementia is a broad term describing a decline in cognitive function, affecting memory, thinking, and reasoning to the extent that it interferes with daily life. It’s not a single disease but a collection of symptoms caused by various conditions, with Alzheimer’s disease being the most common form. Dementia affects not only memory but also language, problem-solving abilities, and the ability to perform everyday tasks.
Early symptoms of dementia include memory loss, such as forgetting recent events or familiar names, and difficulty in planning or solving problems, such as managing finances or following recipes. People may also experience confusion with time or place, challenges in completing familiar tasks, such as driving to known locations, and misplacing items, often in unusual spots, with an inability to retrace their steps. Recognising these early signs is crucial for seeking medical evaluation and potentially slowing the progression of dementia. Reducing the risk of dementia involves a combination of lifestyle changes, mental engagement, and overall health management. Here are some strategies that can help, according to Delhi-based neuropsychologist Dr Shankar Menon:
Healthy diet: Adopting a Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, can protect brain health. This diet includes lean proteins like fish and nuts while limiting sugar, processed foods, and saturated fats, all of which can contribute to cognitive decline and increase the risk of dementia.
Regular physical activity: Engaging in regular physical activity boosts blood flow to the brain and promotes the growth of new brain cells. Aerobic exercises like walking or swimming improve cardiovascular health, while strength training helps maintain muscle mass, both of which are essential for reducing the risk of dementia and supporting overall cognitive function.
Mental stimulation: Keeping the brain active through mentally stimulating activities, such as reading, solving puzzles, or learning new skills, enhances cognitive reserves. Social engagement further strengthens these reserves by fostering communication and emotional support, which are critical in maintaining mental agility and delaying the onset of dementia symptoms.
Quality sleep: Quality sleep is crucial for brain health, as it allows the brain to clear toxins and consolidate memories. Aim for 7-8 hours of uninterrupted sleep per night. Addressing sleep disorders, such as sleep apnoea, is essential since poor sleep can contribute to cognitive decline and increase dementia risk.
Heart health: Maintaining cardiovascular health through proper management of blood pressure, cholesterol, and diabetes reduces the risk of vascular dementia. These conditions can impair blood flow to the brain, leading to cognitive decline. Avoiding smoking and adopting a heart-healthy lifestyle is key to protecting both heart and brain health.
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Alcohol consumption: Moderate alcohol consumption, particularly red wine, may offer some protective effects, but excessive drinking is harmful. High alcohol intake can lead to brain damage, memory loss, and an increased risk of developing dementia. It's crucial to limit alcohol to the recommended levels to safeguard brain health.
Mental health: Chronic stress, depression, and anxiety can negatively impact brain function, increasing the risk of dementia. Managing mental health through therapy, mindfulness practices, or meditation helps reduce stress levels, supports emotional well-being, and enhances cognitive resilience, all of which are vital for long-term brain health.
Brain-healthy supplements: Certain supplements like omega-3 fatty acids, vitamin D, and antioxidants may support brain health and reduce dementia risk. Omega-3s promote healthy brain cell membranes, while antioxidants protect against oxidative stress. However, it's important to consult a healthcare provider before starting any supplements to ensure they are appropriate.
Regular check-ups: Routine medical checkups help monitor and manage risk factors associated with dementia, such as hypertension, diabetes, and high cholesterol. Early detection and treatment of these conditions can prevent or delay the onset of cognitive decline. Regular health screenings are essential for maintaining overall brain health and reducing dementia risk.
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