Recent findings from global dementia experts emphasize that up to 40% of dementia cases could be prevented through simple lifestyle changes and the elimination of key risk factors, as highlighted by both the Lancet Commission Report and experts at a New Haven conference. Both studies and expert insights highlight how modifying behavior and addressing environmental factors can have a profound impact on reducing the prevalence of dementia.
The brain reaches peak performance between ages 21 and 25, but cognitive decline often begins as early as age 40. However, experts agree that adopting healthier habits could slow or even prevent this decline.
Key Takeaways
Simple lifestyle changes could lower dementia risk by 40% through eliminating key risk factors.
- Modifying behavior and addressing environmental factors can reduce the prevalence of dementia.
- Eliminating modifiable risk factors such as excessive alcohol use, brain injury, and pollution can significantly reduce global dementia cases.
- Engaging in regular exercise, eating a balanced diet, getting enough sleep, and mentally stimulating activities can play a critical role in reducing cognitive decline.
New findings on dementia prevention
The Lancet Commission Report, backed by Alzheimer’s Research UK, found that removing 12 modifiable risk factors—such as excessive alcohol use, brain injury, and pollution—could significantly reduce global dementia cases. This expands on a 2017 report that highlighted nine key risk factors.
Among the newly added risk factors, the report identifies hearing loss, low education in early life, and smoking as having the most significant potential to reduce the number of people living with dementia.
Biological and clinical Alzheimer’s
Dr. Stephanie Towns explains that Alzheimer’s has two forms: biological, with brain “plaques and tangles” but no symptoms, and clinical, which causes memory loss and language issues. In Connecticut, over 76,000 people have Alzheimer’s, supported by 128,000 caregivers.
The Lancet report’s findings emphasize that even though eliminating all risk factors might not be possible, reducing these modifiable risks could lead to fewer people developing dementia later in life. For example, addressing factors like hypertension, obesity, diabetes, and depression could go a long way in delaying or preventing cognitive decline.
Risk reduction and cognitive health
According to Heather Gately, founder of a brain wellness center, engaging in regular exercise, eating a balanced diet, and getting enough sleep are all vital steps toward maintaining cognitive function. Mentally stimulating activities, such as picking up a new hobby or joining social groups, can also play a critical role in reducing cognitive decline.
The Lancet report also explored sleep as a potential risk factor, though researchers noted that there is not yet enough evidence to definitively link poor sleep to dementia risk. Dr. Rosa Sancho, Head of Research at Alzheimer’s Research UK, emphasizes that while there are no treatments that can slow or stop dementia, taking preventive measures based on available research is crucial.
Prioritizing self-care for caregivers
Caregivers, who often play a key role in supporting loved ones with dementia, are encouraged to focus on self-care. Gerontologist Donna Fedus stresses that caregivers should set boundaries, engage in relaxing activities, and maintain their own physical, emotional, and spiritual well-being. By prioritizing their needs, caregivers are better equipped to support their loved ones over the long term.
Fedus recommends that caregivers also seek moments of connection with their loved ones through shared activities. Simple gestures, like going for a walk or spending time together on a project, can foster a sense of companionship and help prevent burnout.
The role of lifestyle in dementia prevention
In both the Lancet report and expert insights, the message is clear: taking control of lifestyle choices can make a significant difference. Activities like staying physically and mentally active, maintaining a healthy weight, avoiding smoking, and managing conditions such as high blood pressure can all reduce the risk of dementia.
While age and genetics are factors beyond individual control, proactive steps—such as limiting alcohol consumption and engaging in social and mental activities—offer substantial benefits for brain health. By eliminating or reducing these modifiable risks, individuals can lower their chances of developing dementia, even if they have a genetic predisposition to the condition.
Both the New Haven conference and the Lancet Commission Report highlight the significant impact of lifestyle changes on reducing dementia risk. While not all cases can be prevented, simple actions like regular exercise, mental stimulation, and self-care can lower the risk. Experts recommend proactive steps to improve brain health and quality of life, helping individuals stay mentally sharp and live healthier lives into old age.
