How to protect your brain from dementia and prevent cognitive decline? Here are some tips!
Dementia is one of the most serious neurodegenerative diseases, affecting millions of people worldwide. Although it is most commonly encountered in the elderly, it is also increasingly found in people under the age of 65, which experts refer to as early onset dementia.
This disease causes a gradual decline in cognitive function, including memory, thinking and the ability to carry out normal daily activities. Although dementia cannot be completely cured, there are a number of factors that can reduce the risk of developing it.
Loneliness and lack of social contact
People who live in isolation and have limited social contact face a higher risk of cognitive decline. Studies suggest that an active social life can reduce the likelihood of developing dementia by up to 30%. Indeed, loneliness increases levels of stress hormones that can lead to chronic inflammation in the brain, thereby accelerating degenerative processes.
Prevention: socialise regularly with family and friends, take part in community activities and maintain a varied social life.
High blood pressure
Long-term elevated blood pressure negatively affects the condition of the brain’s blood vessels and increases the risk of stroke. Hypertension can cause microinfarcts in the brain that accelerate cognitive loss and lead to vascular dementia.
Prevention: check blood pressure regularly, follow a healthy diet rich in fruits and vegetables, exercise regularly and limit salt intake.
Smoking and alcohol consumption
Smoking accelerates the ageing of brain cells and increases the risk of Alzheimer’s disease by up to 40%. The toxins in cigarette smoke reduce the oxygen levels in the blood, leading to gradual damage to neurons. Similarly, excessive alcohol consumption can cause brain atrophy and lead to serious memory impairment.
Prevention: stop smoking as soon as possible. The risk of dementia decreases to the level of non-smokers after 10 years of abstinence. As for alcohol, it is recommended to consume no more than 1-2 standard drinks per day.
Physical brain injury
Repeated head injuries, for example in athletes, can lead to chronic traumatic encephalopathy, a disease associated with a higher risk of dementia. Even a single severe brain injury can increase the likelihood of developing neurodegenerative diseases by more than 60%.
Prevention: use protective equipment during sports and avoid risky situations that could lead to head injuries.
Effects of air pollution
Fine dust particles and nitrogen oxides pollute the air and can damage blood vessels in the brain. People living in areas with high pollution have a higher incidence of neurodegenerative diseases.
Prevention: if possible, live in less polluted areas and use indoor air purifiers.
Depression and psychological well-being
Long-term depression increases the risk of dementia by up to 80%. Inflammatory processes in the brain caused by depression can lead to neuronal damage and disrupt the production of neurotransmitters that are crucial for proper brain function.
Prevention: seeking professional help, psychotherapy and regular physical activity.
Vitamin D deficiency
Vitamin D plays a vital role in neuronal regeneration and protecting brain function. Low levels of this vitamin are associated with a higher risk of Alzheimer’s disease.
Prevention: regular exposure to the sun and consumption of foods rich in vitamin D, such as fish, egg yolks and dairy products.
Cognitive stimulation and education
The brain is like a muscle – the more we exercise it, the better it works. People with less education have a higher risk of developing dementia because their brains are not sufficiently stimulated.
Prevention: Continuous learning, reading, solving puzzles and keeping mentally active.
Regular exercise and healthy weight
Lack of exercise negatively affects blood flow to the brain, leading to faster ageing. Studies show that regular physical activity can reduce the risk of Alzheimer’s disease by up to 50%. Similarly, excess weight contributes to chronic inflammation in the body that can damage brain cells.
Prevention: regular walking, running, yoga, swimming and maintaining a healthy weight through a balanced diet.
Diabetes and cholesterol
Diabetes increases the risk of damage to brain blood vessels and promotes the development of Alzheimer’s disease. Bad cholesterol (LDL) causes atherosclerosis, which restricts blood supply to the brain.
Prevention: controlling blood sugar levels, eating a healthy diet, exercising regularly and eating healthy fats.
Genetic factors
Mutations in the APOE ε4 gene are associated with a significantly higher risk of developing Alzheimer’s disease. People with this mutation are up to three times more likely to develop dementia.
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