Doctor reveals how to reduce your risk of getting dementia – and the one early symptom you should never ignore
A doctor has revealed the lifestyle and dietary factors that reduce the risk of dementia – and why a ‘common’ aging problem needs immediate treatment.
Dr. Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research and his areas of expertise include neuropsychology and neuroimaging.
“While it is not possible to guarantee prevention, we know there are a number of measures we can take to reduce the risk of dementia,” he told FEMAIL.
The expert said hearing loss can increase the risk of dementia because it reduces social and cognitive stimulation. Conversely, the use of hearing aids has been shown to protect against this risk.
As for diet, Dr. Adopt a Mediterranean diet rich in vegetables, fruits, herbs, nuts, beans and whole grains to keep your brain alert and healthy.
Dr. Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research
Does smoking cigarettes and drinking alcohol cause dementia?
Dr. Lam revealed that comparative studies have shown that older adults who quit smoking may have a lower chance of developing dementia in the future, compared to those who continue to smoke.
South Korean research has previously shown that smokers have a 20 percent greater risk of developing dementia in old age.
“Excessive alcohol consumption is linked to brain changes and dementia,” Dr Lam added.
‘A large longitudinal study followed more than 9,000 participants for 20 years and showed that drinking more than 21 standard drinks per week was associated with a substantial increase in the risk of dementia.’
Dr. Lam encouraged people to follow a Mediterranean diet to reduce the risk of dementia
What should I eat to keep my brain healthy?
“In terms of diet and food, findings are somewhat mixed, but if an individual wants to make changes to their diet, the general consensus is that a Mediterranean diet can be helpful,” said Dr. Lamb.
This diet prioritizes ingredients that are staples in Mediterranean countries such as Italy and Greece.
It contains whole grains, lean proteins like fish, healthy fats like olive oil, plant proteins like lentils and nuts.
Research also consistently shows that eating a Mediterranean diet reduces the risk of heart disease by 25 percent and premature death by 23 percent.
Will sleeping more reduce the risk of dementia?
‘Optimizing sleep is essential for brain health because it facilitates the clearance of neurotoxins that accumulate during the day, including beta-amyloid, which is linked to Alzheimer’s disease,’ said Dr Lam.
Sleep disorders, especially obstructive sleep apnea, increase with age, but also increase the risk of dementia.
Adequate sleep stimulates muscle growth and recovery, helps keep your brain alert, improves your blood sugar levels and extends your lifespan.
It is recommended that you get seven to nine hours of sleep every night and maintain a good circadian rhythm.