9 Habits one need to adopt to lower the risk of Dementia or Alzheimer’s disease
Dementia is the term used to describe the wide range of symptoms related with the malfunction of a person’s memory and other cognitive activity, which severe enough to influence a person’s ability to do daily activities.
It goes in several forms such as Parkinson’s disease, Huntington’s disease, and vascular dementia which happens after a stroke.
Another type of dementia is Alzheimer’s disease which happens in 60 to 80% of all kind of cases.
Dementia can be progressive and may get even worse if the causes have not been treated. Some of the most usual symptoms of dementia are apathy, depression, as well as memory loss.
But what causes dementia and other cognitive issues to occur? The most simple answer to that is alcoholism and smoking.
Be careful of having head injuries, high cholesterol levels, hypertension, diabetes, and other cardiovascular diseases because these can trigger memory loss.
Be mindful also to reduced thyroid function, and not having enough physical activities. Malnutrition or Vitamin deficiencies can also be a cause. Be careful also on taking medication that may only worsens the condition
So, in order to address this problem, here are nine ways in order to reduce the risks of having Dementia, where stopping yourself from smoking is the first one.
Smoking carries serious health risks—asthma, cancer, and chronic obstructive pulmonary disease (COPD) are just a few of the disorders linked to the habit. But did you know smoking is also associated with a higher risk of dementia and cognitive decline?
Studies show that people who smoke have 45% higher risk of having Alzheimer’s disease when they are compared to non-smoker or ex-smokers. Therefore, you better avoid smoking and get rid of that habit.
Next is to kindle the flow of your blood and get your heart pumping. In short, be more active.
Exercise for at least half an hour everyday to prevent chronic mental and health issues. You’ll need to be active enough to raise your heart rate and get a bit out of breath. You could walk, cycle, swim or join an exercise or dance group.
Regular physical exercise in middle-aged or older adults reduces the risk of developing dementia. It’s also good for your heart and mental well being. Exercise like this brings health benefits even if you’re not losing weight.
Third way to lesson the risks of having Dementia is to boost your Vitamin B consumption. B vitamins are a class of water-soluble vitamins that play important roles in cell metabolism.
Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods.
In general, dietary supplements containing all eight are referred to as a vitamin B complex. Individual B vitamin supplements are referred to by the specific name of each vitamin.
Each B vitamin is either a cofactor (generally a coenzyme) for key metabolic processes or is a precursor needed to make one.
Vitamin B has the ability to lessen homocysteine or also known as HC levels. This compound damages the vascular system, as well as increasing the risk of stroke, heart disease, and other vascular problems.
In short, you need to boost your Vitamin B consumption in order to avoid any age-related cognitive issues.
You should also increase your Vitamin D consumption.
Vitamin D refers to a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, phosphate, and zinc and multiple other biological effects.
In humans, the most important compounds in this group are vitamin D3, also known as cholecalciferol, and vitamin D2, also referred to as ergocalciferol. Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements.
It has been proven in a conducted study that there is a powerful connection between Vitamin D deficiency and cognitive issues or dementia.
You have to consider using supplements in order to avoid any further damage to your brain. However, only a few foods contain vitamin D. But don’t worry because the major natural source of the vitamin is sun exposure (specifically UVB radiation).
So, you can spend more time under the sun and just use high-quality supplements particularly in cold winter months.
Bilinguals contain lower risk of developing dementia (dementia symptoms is delayed by 5 years) dissimilar from individuals who only speak one language. Hence, it is important to challenge your brain more often in order to delay the early sign of memory loss.
When people keep their minds active, their thinking skills are less likely to decline, medical research shows. So games, puzzles, and other types of brain training may help slow memory loss and other mental problems.
There was a study which involved more than 2,800 adults and they all went to up to 10 hour-long brain-training sessions for 5 to 6 weeks. People who took the training showed improvement in these skills and also improved at everyday tasks, such as the ability to manage money and do housework.
Sixth is to protect your head from any injuries.
The immediate effects of a head injury can include different dementia symptoms such as confusion, memory loss, and changes in speech, vision and personality. Depending on the severity of your injury, these symptoms may clear up quickly, last a long time or never go away completely.
Certain types of head injuries, however, may increase your risk of developing Alzheimer’s disease or other dementia later in life. The greatest increase in future dementia risk seems to occur after a severe head injury.
Drinking more than the recommended limit for alcohol increases a person’s risk of developing common types of dementia such as Alzheimer’s disease and vascular dementia. So, it is necessary to control your alcohol intake.
The NHS recommended limits are now a maximum of 14 units each week for men and women, spread over 3 or more days – although lower limits have been suggested for older people because their bodies handle alcohol differently. A small 125ml glass of wine is typically about 1.5 units and a pint of beer, lager or cider is usually 2-2.5 units.
Learn to control your urge in taking excessive alcoholic drinks. You do not have to avoid it completely just drink moderately and give your body time to recuperate.
Next is to keep track on your weight, blood pressure, as well as cholesterol levels. Pay more attention to your cardiovascular and metabolic health.
Numbers matter so don’t think it is not needed. Lastly, learn to socialize often, be it taking a walk with your best friend or just having a phone call with someone.
Isolating yourself is not the best thing that you can actually do. Spend more time with your friends and family because your brain requires good company.
There you have it. The prevention you need to take to lower your risks of having dementia. Make it your hobby to practice these things and worry less of having memory loss.