Ways to Reduce Cognitive Decline and Lower the Risk of Dementia

Though there are certain aspects of aging we can’t control, there are ways you can reduce your risk of cognitive decline and prolong your mental clarity.

Incorporating the following lifestyle changes can potentially lower your risk of cognitive decline and dementia.

Exercise

Exercise isn’t just good for your heart, lungs, weight management and ability to perform physical tasks. According to National Institutes of Health, exercise has been found to positively influence cognitive activity and function, including reducing the risk of age-related cognitive decline and dementia.

Both aerobic and strength-building exercises are recommended, and it doesn’t take much work to generate measurable health benefits. Just 10 minutes per day might be a manageable goal for beginners. And mixing in moderate-to-vigorous activity can help you gain additional health benefits.

Moderate-intensity aerobic activity for 150 minutes per week, and two or more days a week of strength training that works all major muscle groups, are recommended if you are able.

According to Medical News Today, exercise helps prevent the aging of the brain and keep mild cognitive impairment — a precursor of dementia in seniors — at bay. A study revealed that at least 52 hours of exercise over an average period of six months can lead to improved “processing speed” — which is the amount of time the brain needs to take in information or carry out a task.

In order to consistently stick to a physical regimen, you should find an activity you enjoy.

Fitness trackers that count steps, stairs climbed, heart rate and other physical functions provide a visible reward for your efforts as you set and meet goals.

Workout videos can be helpful as well. Group activities like walking clubs are also a great way to connect with others and provide mutual support.

Eat Healthy

Eating a healthy, balanced diet may reduce your risk for dementia, as well as other conditions including cancer, type 2 diabetes, obesity, stroke and heart disease.

In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products. You should also limit solid fats (fats that are solid at room temperature), sugar, and salt. Be sure to control your portion sizes and drink plenty of fluids.

One of the most highly recommended diet plans is the Mediterranean diet, which includes many of the foods listed above, with olive oil as the primary fat source and an emphasis on fish, poultry, and minimally processed, plant-based foods.

Manage Chronic Health Problems 

Managing diabetes, high blood pressure and high cholesterol may help boost cognitive activity and improve your cognitive health as well. Diabetes, for example, is associated with a decrease in cognitive function and changes in brain structure. Type 2 diabetes has been linked with a 50 percent increased risk of dementia.

Manage Stress

Long-term stress can affect memory, and increase the risk for Alzheimer’s disease and related dementias. Exercise, relaxation techniques and focusing on positive thoughts and gratitudes can help manage stress. However, if stress persists after practicing these techniques, seek professional help for additional support.

Avoid Smoking and Excess Alcohol Consumption

There is growing evidence that cognitive impairment and dementia are associated with cigarette smoking.

Frequent heavy consumption of alcohol alters brain functions and decreases cognitive performance.

Keep Your Mind Active 

Intellectual engagement could benefit your brain. Activities like volunteering or participating in hobbies, as well as learning new skills, may improve your cognitive activity and thinking. One study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.

You Can Take Action to Reduce Your Risk

According to the Alzheimer’s Association, ongoing efforts from researchers around the globe are put into exploring how to prevent Alzheimer’s. While Alzheimer’s prevention has no definitive answers at this time, research has shown that we can take action to reduce our risk of developing it. The organization says lifestyle choices like those above may help support brain health and prevent Alzheimer’s.

For more ideas on improving cognitive health, visit Bethesda’s Alzheimer’s & Dementia blog.