Unfortunately, with agethe brain’s gray matter starts to decrease in volume, and this could be why you may find it harder to remember certain stories, people or tasks. And while a decline in memory retention and focus is somewhat inevitable as you get older, it becomes more pronounced in those with early signs of dementia.
“Dementia is a general term to refer to neurodegenerative diseases that cause an impairment in cognitive function that interferes with day-to-day living, as it affects memory, decision-making, thinking and social abilities,” says Dr. Jaydeep Tripathy, a primary care physician atDoctor Springwho is also board-certified in internal medicine.
Tripathy says that a gradual decrease of cognitive function is common as we get older, but dementia isn’t as common. “Other than memory loss, the other symptoms of dementia include personality changes, confusion, moodiness or agitation, and problems with cognitive and physical function,” he explains.
While some things, such as age, family history, genetics and injurycan increase your dementia risk, there are certain lifestyle habits that can also make you more likely to get the disease. Here are some sneaky things to avoid to reduce your overall dementia risk.
getty Images / Bernd Friedel / EyeEm
Things That Can Increase Dementia Risk
1. You Skimp on Sleep
“Lack of sleep is dangerous because it doesn’t give our organs, including our brain, time to rest and recuperate, and it could lead to poor memory and lower energy, attention and motivation,” Tripathy says.
2. Your Diet Could Use Some Improvement
There is a link between poor diet and cognitive diseases, where eating a diet high in saturated fats and refined sugars can increase your risk of developing such dementia.
A recentstudyshowed that the Mediterranean diet can also help reduce dementia risk, as well as the buildup of sticky amyloid plaques and tau tangles which are key hallmarks of Alzheimer’s disease. Ditto for theMIND Diet, which is an eating plan that combines principles from the Mediterranean diet and the DASH diet to boost overall brain health.
For optimal brain health, try limitinginflammatory foodssuch as red meat, pastries and fast food and eating plenty of fruits, vegetables, whole grains, fish and healthy fats.
3. You’re in Isolation
Quarantine due to the pandemic has shown that isolation can be mentally draining and leave you feeling more withdrawn and sad than usual. “Not having enough interaction with other people can also lead to dementia,” Tripathy says.
A study published inThe Journals of Gerontologyfound that social isolation was a risk factor for diminished brain function because of the positive effects socialization can have on a happy and mentally alert brain. Aim to schedule social engagements throughout the week, whether IRL or virtual.
4. You’re Not Stimulating Your Brain
This Healthy Habit Can Help Reduce Your Dementia Risk—and It Has Nothing to Do with Diet or Exercise
5. You Lead a Sedentary Lifestyle
Lack of physical activity can also increase your risk for dementia. “With physical inactivity, you are at risk of developing hypertension, diabetes and cardiovascular diseases, all of which are connected to dementia,” Tripathy says.
When you move, you boost circulation and blood flow. “Poor circulation prevents ample oxygen from reaching your brain, which is essential for proper function,” Tripathy explains. Constricted blood vessels from poor health can also affect the nerves in the brain, leading to greater risk of dementia.
“Also, strength training at least twice a week helps to maintain muscle mass and boost metabolism,” Isaacson says. This also helps lower risk of osteoporosis, in addition to protecting your brain.
6. You Drink Alcohol in Excess
If you are drinking alcohol every day or in excessive quantities (think: binge drinking), such consumption can cause brain atrophy and trigger early-onset memory loss. “Moderate drinking is safe but drinking too much for too long can lead to Wernicke-Korsakoff Syndrome, a rare form of memory loss,” Tripathy says.
It’s OK to have a glass of wine every night, but make sure to keep your booze to a minimum for the best brain and health benefits (FYI,here’s how much alcohol you should be drinking.)
7. You’re a Woman
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
