Although it is mistakenly associated with madness, dementia is not a specific disease, but a category used to define different conditions characterized by progressive cognitive impairment. People with dementia have difficulty remembering things and solving everyday problems.
Alzheimer’s disease is the most common of all the diseases that involve dementia, but there are also others such as frontotemporal dementia, in which the patient changes their behavior, and dementia with Lewy bodies, in which the individual has major changes in performance during the day.
The risk of dementia increases with age, but it can also be diagnosed in middle age. Although there is no cure, there are treatments and, of course, some ways of preventing it.
The important thing is to save our brain before it gets old.
An active brain has a larger network of synapses (contact zones between a nerve ending and other neurons) and is able to improve.
Thinking of ways to keep this organ healthy and active, VivaBem brought together studies and expert tips. Here are nine things you can include in your daily life to prevent dementia in old age.
Have low cholesterol and blood pressure levels
Scientists at Vanderbilt University in the United States analyzed data linking high cholesterol levels to dementia and found that the index is closely linked to the appearance of beta-amyloid proteins, which are related to the onset of Alzheimer’s.
In addition, a study carried out on mice and published in 2015 in the journal Hypertension showed that, in the early stages of Alzheimer’s, only the hypertensive animals showed a reduction in memory capacity. In addition, the hypertensive mice showed various cerebrovascular changes.
Treating anxiety
A study published in January this year in The American Journal of Psychiatry suggests a relationship between high levels of beta-amyloid and worsening anxiety symptoms, supporting the hypothesis that neuropsychiatric disorders may represent an early manifestation of Alzheimer’s disease.
According to the researchers, the results suggest that anxiety symptoms may be a manifestation of Alzheimer’s before the onset of cognitive impairment.
Avoid excess alcohol
As well as increasing the risk of cancer and causing permanent damage to cells, alcohol abuse can also increase a person’s chances of developing early dementia and Alzheimer’s, according to a study of one million people published in The Lancet Public Health.
The results showed that of the 57,000 cases of early onset dementia (before the age of 65), the majority (57%) were related to heavy and chronic alcohol consumption.
Another study published in Nature showed that alcoholic beverages cause permanent damage to cells.
Keeping the mind active
The biggest enemy of an active brain is complacency. And to keep your brain working, you need to learn new things. Crossword puzzles are nice at first, but once you’ve learned and adapted, you need to focus on learning something new.
Have friends
As well as raising the level of stress hormones and inflammation, loneliness can increase the risk of heart disease, arthritis, type 2 diabetes, dementia and depression. However, research published in December 2017 by researchers at Northwestern University in the United States revealed that positive relationships keep memory functioning over the years.
Prefer the Mediterranean or MIND diet
In 2006, research by Columbia University in the United States found that the Mediterranean diet can reduce the risk of Alzheimer’s by up to 40%.
This type of diet is rich in fish, olive oil, almonds, whole grains, nuts, tomatoes and spinach. Another more recent study, carried out in 2016 by researchers at Rush University in the United States, proved that the MIND diet can also reduce a person’s risk of developing the disease.
This diet plan prioritizes the daily consumption of vegetables, nuts, beans, fish, poultry, whole grains and olive oil. The recommendation is to avoid red meat, butter, margarine, cheese, sweets, fried foods and fast food.
According to scientists, followers of the MIND diet are 53% less likely to develop Alzheimer’s and have been cognitively assessed as if they were 7.5 years younger.
Sleep well
Sleep deprivation has several health risks, such as hypertension, diabetes and even Alzheimer’s. Research published in April in the journal Proceedings Of The National Academy Of Sciences found that the less people slept, the greater the accumulation of beta-amyloid in the brain.
Although scientists are still unsure how Alzheimer’s begins, the accumulation of beta-amyloid and tau proteins in the brain – leading to a breakdown in the organ’s normal functions – is one of the main characteristics of the disease.
Having a partner
According to a study published in November 2017 in the Journal of Neurology, Neurosurgery and Psychiatry, those who live alone have a 42% higher risk of developing dementia than those who are married. And even for those who have lost their partner.
According to the researchers, widowers are also 20% more likely to have the disease.
But according to the researchers, it’s not marriage itself that reduces the risk of dementia. The possible protective effect of marriage is related to having a healthier lifestyle and more social stimulation.
Exercise, especially running
Research published in the Journal of Alzheimer’s Disease found that the less physical activity a person does, the faster vital nerve fibers in the brain deteriorate. I
n addition, another study, published in the journal Neurobiology of Learning and Memory, found that running helps protect memory from the negative impacts that chronic stress has on the hippocampus, the part of the brain responsible for memory and learning.
Conclusion
To prevent dementia, you can adopt healthy habits, such as:
- Keeping your mind active with activities such as reading, studying, playing clever games, solving sudokus, putting together puzzles, playing a musical instrument, dancing, among others
- Engaging in regular physical activity, such as walking, running, swimming, cycling, yoga, tai chi, dancing, etc.
- Eating a healthy and regular diet, with more natural and unprocessed foods
- Avoid smoking and limit alcohol consumption
- Control blood pressure, measuring it at least twice a year
- Have a partner, as those who live alone have a 42% higher risk of developing dementia
- Be careful with anxiety, as severe symptoms can be a warning sign of Alzheimer’s.
- In addition, it is important to combat pollution and improve access to education, as these factors can also contribute to the development of dementia
