Home > Understanding Dementia >How Can We Lower the Risk of Having Dementia?
Risk Factors for Dementia
Several factors may increase an individual’s risk of developing dementia. Dementia risk factors can be categorized as modifiable and unmodifiable. While unmodifiable factors cannot be changed, such as age, sex, and genetics, there are several modifiable factors related to daily habits that can be controlled to lower the risk of dementia. Modifiable risk factors include:
Unhealthy Diets
For example, excessive sugar and fat consumption, increases the risk of developing diabetes, heart disease, and stroke, which are all risk factors for vascular dementia.
Insufficient vitamin D, vitamin B-6, and vitamin B-12
It can increase the risk of dementia.[1]
Insufficient physical activity
It is another significant cause of dementia.
Smoking and alcohol abuse
It may increase the risk of cardiovascular diseases, which can lead to changes in the brain’s condition and an increased risk of vascular dementia.
Lack of cognitive activity
It is associated with an increased risk of dementia.[2]
Social isolation
or a lack of social connections, is associated with an increased risk of dementia.[3]
Chronic stress and depression
These are potential modifiable risk factors for dementia. Research has found that elevated cortisol is associated with poorer cognitive functioning, and has been associated with impacts on mood, stress, and anxiety.[4]
Lack of quality sleep
It is a significant factor that can negatively impact concentration, learning, mood, and overall health. Research has found that individuals in their 50s and 60s who slept for six hours or less per night may have a higher chance of developing dementia later in life.[5]
Hearing loss
It is associated with an increased risk of dementia, potentially as a result of cognitive decline due to reduced cognitive stimulation.[6]
Traumatic brain injury
It may cause negative brain changes and eventually lead to dementia. Falling is one of the leading causes of traumatic brain injury, and older adults are at high risk of falling.[7]
Risk Factors for Dementia
Several factors may increase an individual’s risk of developing dementia. Dementia risk factors can be categorized as modifiable and unmodifiable. While unmodifiable factors cannot be changed, such as age, sex, and genetics, there are several modifiable factors related to daily habits that can be controlled to lower the risk of dementia. Modifiable risk factors include:
Unhealthy Diets
For example, excessive sugar and fat consumption, increases the risk of developing diabetes, heart disease, and stroke, which are all risk factors for vascular dementia.
Insufficient vitamin D, vitamin B-6, and vitamin B-12
It can increase the risk of dementia.[1]
Insufficient physical activity
It is another significant cause of dementia.
Smoking and alcohol abuse
It may increase the risk of cardiovascular diseases, which can lead to changes in the brain’s condition and an increased risk of vascular dementia.
Lack of cognitive activity
It is associated with an increased risk of dementia.[2]
Social isolation
or a lack of social connections, is associated with an increased risk of dementia.[3]
Chronic stress and depression
These are potential modifiable risk factors for dementia. Research has found that elevated cortisol is associated with poorer cognitive functioning, and has been associated with impacts on mood, stress, and anxiety.[4]
Lack of quality sleep
It is a significant factor that can negatively impact concentration, learning, mood, and overall health. Research has found that individuals in their 50s and 60s who slept for six hours or less per night may have a higher chance of developing dementia later in life.[5]
Hearing loss
It is associated with an increased risk of dementia, potentially as a result of cognitive decline due to reduced cognitive stimulation.[6]
Traumatic brain injury
It may cause negative brain changes and eventually lead to dementia. Falling is one of the leading causes of traumatic brain injury, and older adults are at high risk of falling.[7]
While there is no guaranteed way to prevent dementia, there are ways to manage modifiable factors to lower the risk of dementia. The World Health Organization (WHO) emphasizes that adopting a healthy lifestyle can significantly reduce the risk of developing dementia.[8]
It’s never too late to reduce your risk of dementia
While there is no guaranteed way to prevent dementia, there are ways to manage modifiable factors to lower the risk of dementia. The World Health Organization (WHO) emphasizes that adopting a healthy lifestyle can significantly reduce the risk of developing dementia.[9]
It’s never too late to make a change.
Below are some tips for lowering the risk of dementia:
It’s never too late to reduce your risk of dementia
While there is no guaranteed way to prevent dementia, there are ways to manage modifiable factors to lower the risk of dementia. The World Health Organization (WHO) emphasizes that adopting a healthy lifestyle can significantly reduce the risk of developing dementia.[9]
It’s never too late to make a change.
Below are some tips for lowering the risk of dementia:
Tips for Reducing Your Risk of Dementia
It is possible to reduce the risk of developing dementia and promote overall brain health by incorporating these actions into one’s lifestyle.
Taking proactive steps to make positive changes can lead to a healthier and more fulfilling life.
Have a balanced and
healthy diet
- Reduce the risk of diabetes, heart disease, and stroke by consistently choosing foods that are low in sugar, salt, and oil.
- Limit consumption of processed meats and preserved food, such as Chinese preserved sausage, salted fish, and salted egg.
- Eat a variety of foods that contain various nutrients and vitamins, like green vegetables, fruits, and fish.
- Research has found that older adults who consume MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) and Mediterranean diets can lower their risk of cognitive decline.[10]
Exercise regularly
- Physical exercise is beneficial to brain health. Older adults need at least 150 minutes of moderate-intensity activity weekly. You can break the session into 30 minutes a day, 5 days a week.[11]
- Moderate-intensity activity refers to a level where your heart rate and breathing are faster, but you can still talk.
- Examples of moderate-intensity activities include brisk walks, housework like mowing the lawn, and light snow shoveling.
- Engage in exercises that you enjoy and can consistently incorporate into your routine, such as a morning walk or tai chi.
- Refer to the “Activities to Enjoy Together” section for more exercise ideas.
Quit smoking and
limit alcohol consumption
- It is never too late to quit smoking. Even in later life, quitting or reducing smoking can improve brain health and reduce the risk of dementia.[12]
- Avoid excessive alcohol consumption and consider non-alcoholic drink options if possible.
- Seek support from your healthcare team if you need assistance cutting back on alcohol or quitting smoking.
Engage in brain stimulating activities
- The less you use your brain, the more likely your brain cells will lose their function. Stimulate your brain by engaging in games and activities such as Mahjong, Chinese Chess, and card games.[13]
- Learning something new, like picking up a new hobby or language.
- Refer to the “Activities to Enjoy Together” section for more activity ideas.
Stay socially active
- Stay in touch with your family members, friends, and community.
- Get involved in social activities or interest classes at your local community center.
- You can also join virtual activities to maintain your social connection.
Reduce stress
- If you feel stressed, consider talking to your friends and family members and get their support.
- If you are experiencing depressive symptoms, seek professional help as depression can impact overall mood and brain functioning.
- Engaging in deep breathing, meditation, or mindfulness exercises can help reduce your stress levels.
Prevent traumatic brain injury and concussion
- Take precautions to avoid activities that might put your brain at risk of harm.
- Falls can cause head injuries. To reduce the risk of falls, you should modify your home environment and choose suitable assisted mobility devices.
- Learn more about reducing the risk of falls in the “Fall Prevention” section
Improve sleep quality
- Getting six to eight hours of quality sleep each night can benefit your brain health.[14]
- Establish good sleep habits to improve your sleep quality. If you experience sleep disorders like sleep apnea or narcolepsy, consult your healthcare provider for treatment options.
Protect, check, and support your hearing
- Protect your ears from loud noises.
- Consider using hearing aids if you experience hearing impairments.
Useful Resources
Find more tips for reducing the risk of developing dementia:
- Government of Canada: Dementia: Risk factors and prevention
- Alzheimer Society of Canada: Risk Factors
- Alzheimer Society of Canada: Brain-healthy tips to reduce your risk of dementia
- National Health Service (NHS) of England: Can dementia be prevented?
- Health Promotion Administration, Ministry of Health and Welfare, Taiwan: Dementia prevention (Chinese)
- Smart Patient: Keep your brain fit
Learn more about healthy diets:
- National Institute on Aging: MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology
- Global Council on Brain Health: Brain Food– GCBH Recommendations on Nourishing Your Brain Health
- Research Institute for Aging (RIA): Recipe Resource for Healthy Aging
- DREAM: A Guide for Healthy Eating and Drinking
- DREAM: Strategies to Support Healthy Food Choices
- Hong Kong Jockey Club Centre for Positive Ageing: Potential benefits of MIND to brain health (Chinese)
- Hong Kong Housing Authority Elderly Resources Centre: MIND helps prevent dementia (Chinese)
Find more tips for better sleep:
References
[1] Mayo Clinic. (2023). Dementia – Risk factors. Retrieved July 22 2023, from https://www.mayoclinic.org/diseases-conditions/dementia/symptoms-causes/syc-20352013
[2] Floud, S., Balkwill, A., Sweetland, S., Brown, A., Reus, E. M., Hofman, A., Blacker, D., Kivimaki, M., Green, J., Peto, R., Reeves, G. K., & Beral, V. (2021). Cognitive and social activities and long-term dementia risk: the prospective UK Million Women Study. The Lancet. Public Health, 6(2), e116–e123. https://doi.org/10.1016/S2468-2667(20)30284-X
[3] Centers for Disease Control and Prevention. (2021). Loneliness and Social Isolation Linked to Serious Health Conditions. https://www.cdc.gov/aging/publications/features/lonely-older-adults.html
[4] Ouanes, S., & Popp, J. (2019). High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature. Frontiers in aging neuroscience, 11, 43. https://doi.org/10.3389/fnagi.2019.00043
[5] National Institutes of Health. (2021). Lack of sleep in middle age may increase dementia risk. https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk
[6] Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., Banerjee, S., Brayne, C., Burns, A., Cohen-Mansfield, J., Cooper, C., Costafreda, S. G., Dias, A., Fox, N., Gitlin, L. N., Howard, R., Kales, H. C., Kivimäki, M., Larson, E. B., Ogunniyi, A., … Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet (British Edition), 396(10248), 413–446. https://doi.org/10.1016/S0140-6736(20)30367-6
[7] Alzheimer Society of Canada. (2023). Risk factors for dementia. Retrieved July 22, 2023, from https://alzheimer.ca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia
[8] World Health Organization. (2023). Dementia. https://www.who.int/news-room/fact-sheets/detail/dementia#:~:text=Studies%20show%20that%20people%20can,cholesterol%20and%20blood%20sugar%20levels.
[9] World Health Organization. (2023). Dementia. https://www.who.int/news-room/fact-sheets/detail/dementia#:~:text=Studies%20show%20that%20people%20can,cholesterol%20and%20blood%20sugar%20levels.
[10] National Institute on Aging. (2023). MIND and Mediterranean diets linked to fewer signs of Alzheimer’s brain pathology. https://www.nia.nih.gov/news/mind-and-mediterranean-diets-linked-fewer-signs-alzheimers-brain-pathology
[11] National Center for Chronic Disease Prevention and Health Promotion. (2023). How much physical activity do older adults need? https://www.cdc.gov/healthyweight/physical_activity/index.html#howMuch
[12] Alzheimer Society of Canada. (2023). Risk factors for dementia. Retrieved July 22, 2023, from https://alzheimer.ca/en/about-dementia/how-can-i-prevent-dementia/risk-factors-dementia
[13] Mayo Clinis Helath System. (2019). Memory loss.
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/memory-loss
[14] Mayo Clinic Health System. (2022). 6 tips to keep your brain healthy. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-tips-to-keep-your-brain-healthy
