Is Dementia Inevitable? Steps You Can Take to Lower Your Risk

Dementia is a growing concern worldwide, and for many of us, it may seem inevitable as we age. But what if I told you that up to 50% of dementia cases are preventable? That’s what the Dementia Prevention, Intervention, and Care 2024 Report from The Lancet Standing Commission reveals. With various types of dementia—such as Alzheimer’s, vascular dementia, and frontotemporal dementia—affecting millions of people globally, this groundbreaking report highlights actionable steps we can take to reduce our risk.

In Canada alone, 750,000 people were living with dementia by 2020, with Alzheimer’s being one of the top causes of death. The reality is that most of us either know someone with dementia or have been affected by it in some way. So, what can be done to change this?

The report identifies 14 modifiable risk factors that play a significant role in preventing dementia. While not all of them are easy to adjust, making efforts toward improving these areas can dramatically lower your risk. Here’s a breakdown of the factors and what you can do:

1. Education

A lack of education increases the risk of dementia. However, it's never too late to continue learning. Keeping your brain active—whether through formal education or self-taught skills—can help. Engage in intellectually stimulating activities to keep your mind sharp.

2. Hearing Loss

Hearing loss, especially as we age, can lead to social isolation, which increases the risk of dementia. Get regular hearing tests, and if necessary, wear hearing aids to stay connected and engaged with your surroundings.

3. Hypertension

High blood pressure damages the small blood vessels that feed the brain. Managing hypertension through lifestyle changes, such as a balanced diet, regular exercise, and medication, can lower this risk.

4. Smoking

There’s no shortage of reasons to quit smoking, and dementia prevention is one of them. Smoking damages blood vessels and reduces oxygen flow to the brain, increasing your risk for dementia. Quitting is hard, but it’s one of the most impactful health changes you can make.

5. Obesity

Maintaining a healthy body weight can help reduce your risk of dementia. Obesity affects brain health, and even modest weight loss can improve overall well-being and lower risk factors associated with cognitive decline.

6. Depression

Depression has been linked to an increased risk of developing dementia. Seeking treatment and support for mental health issues, whether through therapy, medication, or lifestyle changes, can have long-term benefits.

7. Physical Inactivity

Exercise isn’t just for your body—it’s also great for your brain. Regular physical activity, even small amounts, can help lower your risk of dementia by improving cardiovascular health and boosting cognitive function.

8. Diabetes

Managing Type 2 diabetes is key to reducing your dementia risk. Controlling blood sugar levels through diet, exercise, and medication can prevent damage to the brain’s blood vessels.

9. Alcohol Intake

Excessive alcohol consumption can increase the risk of dementia. While enjoying a drink occasionally is fine, keeping your intake under 10 drinks per week is recommended for brain health.

10. Traumatic Brain Injury

Head injuries increase the risk of dementia. Protect your brain by wearing helmets during physical activities and avoiding situations that could lead to concussions.

11. Air Pollution

While we can’t always control our environment, limiting exposure to air pollution when possible can protect your brain. On high-pollution days, consider staying indoors or using air purifiers.

12. Social Isolation

Staying socially connected is vital for long-term brain health. Whether through family, friends, or community activities, maintaining relationships and interacting with others reduces the risk of dementia.

13. Vision Loss

Like hearing, untreated vision loss can contribute to social isolation and cognitive decline. Regular eye exams and corrective lenses can help prevent this risk.

14. High Cholesterol

Elevated LDL cholesterol has been shown to contribute to the formation of plaques in the brain’s blood vessels. Reducing cholesterol through diet, exercise, and medication can help protect brain function.

Take Action Now for a Healthier Future

It’s clear that lifestyle choices play a massive role in determining our risk of dementia. By taking proactive steps to address these 14 modifiable risk factors, we can significantly reduce our chances of cognitive decline as we age.

If you’re looking for guidance on how to make these changes, Brooktree Consulting can help. We specialize in personalized wellness and lifestyle management, offering comprehensive support to help you live a healthier, more fulfilling life. Whether you need help managing your weight, improving your mental health, or creating a fitness routine, we’re here to guide you every step of the way.

Ready to take control of your health? Schedule a Discovery Call with Kurt at Brooktree Consulting today and start your journey towards a brighter, dementia-free future!