Alzheimer’s disease- the most common form of dementia- is one of the biggest concerns many of us have with increasing age. It isn’t easy to prevent dementia, since what causes it often is unclear. In no way does that mean there is no hope you can prevent dementia. Some lifestyle changes can significantly lower your chances of developing the neurodegenerative syndrome, backed by scientists. In fact, prevention is the only way to put a check on the soaring dementia cases globally.

Dementia is more than just the occasional forgetfulness. The memory loss interferes with day-to-day life. Early diagnosis can keep the symptoms from worsening, which ensures one lives a quality life even with dementia. Here are the lifestyle choices that will boost your brain health and keep your cognitive abilities intact for longer:

1.      Exercise regularly (to keep blood flowing to your brain)

2.      Eat a healthy diet (whole grains, fruits and vegetables, and lean protein)

3.      Receive adequate amounts of sleep

4.      Manage stress well

5.      Quit smoking

6.      Cut down on your alcohol

7.      Stimulate your mind by reading, writing, taking up new hobbies, solving puzzles, playing a musical instrument

8.      Work towards staying socially active (stay connected with your loved ones, join a book club, attend community activities)

9.      Keep your heart in good shape (evidence suggests whatever’s good for your ticker is also good for your brain) (for good heart health keep your blood pressure and LDL cholesterol in check, and manage diabetes)

Remember, it doesn’t take a lot to be productive. You just need to make the very best use of every situation to improve your memory.

The various risk factors of dementia according to age (early life-midlife-old age):

Early life (0 to 44 years) - the biggest risk factor is lack of awareness due to lack of education about the condition, which is linked to 7 percent of dementia cases.

Midlife (45 to 65 years of age) - the biggest risk factors include

a)      Hearing loss (8 percent of dementia cases)

b)      Severe brain injury (3 percent)

c)      High blood pressure (2 percent)

d)      Obesity (1 percent)

e)      Alcohol consumption (1 percent)

Old age (over 65 years of age) – here are the biggest risk factors

a)      Smoking (5 percent of dementia cases)

b)      Depression (4 percent)

c)      Social isolation (4 percent)

d)      Lack of physical activity (2 percent)

e)      Air pollution (2 percent)

f)       Diabetes (1 percent)

Now that you know the risk factors, there’s a lot within your means to reduce them to lower your dementia risk. For example,

        i.            control diabetes

      ii.            treat high blood pressure

    iii.            prevent head injury

     iv.            stay at a healthy weight

       v.            stop smoking

     vi.            reduce air pollution

   vii.            avoid alcohol consumption in excess

viii.            stay socially engaged

     ix.            get daily exercise

       x.            prevent depression

     xi.            treat hearing loss

   xii.            educate yourself about dementia