SENIOR MOMENT
SMALL CHANGES CAN TAKE YOUR MIND FARTHER
Emerging research suggests that certain lifestyle factors and habits can significantly reduce the risk of developing dementia. Image credit: HANNAH BUSING on Unsplash.
By DR CHANDRAKANT SHAH
Dementia, a collective term for cognitive impairments severe enough to interfere with daily life, is a growing concern worldwide.
As the global population ages, the incidence of dementia is expected to rise dramatically. Last month, I wrote about my experience living with a loved one with dementia and how I cope with it. While the condition cannot be entirely prevented due to factors like age, genetics, and environmental influences, some lifestyle-related risk factors are within our control. Emerging research suggests that certain lifestyle factors and habits can significantly reduce the risk of developing dementia.
There are evidence-based strategies for dementia prevention and individuals can incorporate these practices into their daily lives. But before we get to that, we need to understand what influences the change in behaviour.
Understanding the change process: It is difficult to put lifestyle changes into practice, but it is essential for a sound body and mind. There are several necessary steps needed to change behaviour. First and foremost, we must have appropriate knowledge about the subject matter in consideration. However, while knowledge is essential, it is not sufficient to change behaviour. One must be convinced in one’s mind that it is very important to change his/her behaviour! For this to happen, one must develop a strong determination by reflecting on the long-term positive impact of adopting new habits and giving up the old. Once one decides to change, one may have to invest time and some resources and practise the new habit constantly and consistently to achieve the fruits of desired gains. However, human minds need instant gratification, and one often does not see the immediate benefits of one’s behaviour change. One gets frustrated and reverses back to old habits. Do not worry, this happens to all of us! However, reflect again on why you need to change and restart. Only with a strong desire and sustained commitment, one can achieve the desired goals.
Let me give you my personal experience. When I was 74 years old, I was on a vacation in Muskoka with my granddaughters. One of them pointed out that I was gaining weight on my belly, and that I should exercise. I agreed with her and promised I would exercise daily and watch my diet; however, nothing happened. Next year, we were again together, and they pointed at my belly and said, “Grandpa, you promised us that you would get rid of your fat belly”.
As a professor of preventive medicine, I used to write and preach about the importance of a healthy lifestyle, but I suppose it was meant for others! I realized I must change, gave them a real promise and started visiting the gym regularly and changed some of my dietary habits, which I continue to follow today at the age of 88. Occasional nudges and support from family and friends are necessary. Also joining a group or having a friend doing similar activities helps. If you fail, do not give up! Persistence eventually pays off.
The following lifestyle helps reduce or delay the chances of dementia.
Stay physically active: Regular physical activity has been consistently linked to a reduced risk of dementia. Exercise not only improves cardiovascular health but also enhances brain function by increasing blood flow and promoting the growth of new neurons. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Incorporating strength training exercises, such as lifting weights or yoga, can also provide additional cognitive benefits.
Maintain a healthy diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is essential for brain health. Foods high in antioxidants, such as berries, leafy greens and nuts, help protect brain cells from damage caused by free radicals. Omega-3 fatty acids, found in fish, flaxseeds and walnuts, are crucial for cognitive function and may reduce the risk of dementia. Limiting the intake of processed foods, saturated fats, and added sugars can also support brain health and reduce the risk of cognitive decline. Our South Asian vegetarian diet is great, provided we include more fruits, nuts and leafy vegetables and eat only occasionally or avoid fried foods (samosa, pakora, etc.), ghee (clarified butter) and sweets (ras malai, laddoo, etc.).
Engage in mental stimulation: Keeping the brain active and engaged is vital for maintaining cognitive function and reducing the risk of dementia. Activities such as reading, solving puzzles, playing musical instruments, and learning new skills stimulate neural connections and promote brain plasticity. Loneliness is considered a risk factor. Engaging in social interactions and participating in stimulating conversations can also help preserve cognitive function and lower the risk of dementia. In an earlier article in Desi News (February 2024) I have outlined strategies to avoid loneliness.
Prioritize quality sleep: Poor sleep quality and sleep disturbances have been associated with an increased risk of dementia. Aim to get 7-9 hours of quality sleep per night to allow your brain to rest and recharge. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and optimizing the sleep environment (e.g., minimizing noise and light, comfortable bedding) can promote restful sleep and support cognitive health.
Alcohol consumption: Drinking too much alcohol has long been known to cause brain changes. Several large studies and reviews found that alcohol use disorders were linked to an increased risk of dementia, particularly early-onset dementia.
Air pollution: Air pollution particulates can speed up the degeneration of the nervous system. Human studies have found that air pollution exposure – particularly from traffic exhaust and burning wood – is associated with greater dementia risk.
Medicines usage: Certain medicines, such as sleep aids containing diphenhydramine (Benadryl) and medicines to treat urinary urgency like oxybutynin (Ditropan XL), can worsen memory. Also, limit the use of sedatives and sleeping tablets. Talk to a healthcare professional about whether any of the medicines you take might make your memory worse.
Head trauma: People who’ve had severe head trauma have a greater risk of Alzheimer's disease. Several large studies found that in people aged 50 years or older who had a traumatic brain injury (TBI), the risk of dementia and Alzheimer's disease increased. The risk increases in people with more severe and multiple TBIs. Some studies indicate that the risk may be greatest within the first six months to two years after the TBI. To avoid trauma, use appropriate helmets/gear while playing games such as hockey or riding bicycle or motorbike. Thanks to ingenuity of Tina Singh, mother of Sikh boys, who devised a specific helmet to accommodate turban!
Smoking: Some studies have shown that smoking in middle age and beyond might increase the risk of dementia and blood vessel conditions. Quitting smoking might reduce the risk and improve health.
Hearing loss: People with hearing loss have a greater chance of developing problems with thinking, or cognitive decline. Early treatment of hearing loss or the use of hearing aids might help decrease the risk. There’s stigma attached to wearing hearing aids among many South Asians who don’t realize the consequences of not doing so.
Managing health conditions: Chronic conditions such as hypertension, diabetes, obesity, and depression have been linked to an increased risk of dementia. Managing these conditions through lifestyle modifications, medication adherence, and regular medical check-ups is essential for preserving cognitive function. Maintaining a healthy weight, monitoring blood pressure and blood sugar levels, and seeking treatment for depression and anxiety can help reduce the risk of dementia.
While there is currently no cure for dementia, adopting a combination of healthy lifestyle habits can significantly reduce the risk of developing this debilitating condition. It’s never too late to start implementing these strategies, and even small changes can make a big difference in reducing the risk of dementia!