Introduction

Dementia is a “neurodegenerative” condition that affects the brain, making it harder to remember things, think clearly, and perform everyday tasks. There are a number of different types of dementia, with Alzheimer’s disease being the most well-known. While dementia is more common as people age, it’s not a normal part of getting older. In fact, there are things you can do to reduce your risk of developing dementia. Recent research has identified 14 factors that can increase the risk of dementia, but the good news is that these are modifiable. This means you can take steps to change them and protect your brain health. In this post, we’ll explore these 14 risk factors and offer natural, holistic strategies that anyone can use to help lower their risk of dementia.

  1. Manage High Blood Pressure

High blood pressure, or hypertension, is a condition where the force of the blood against your artery walls is too high. Over time, this can damage your blood vessels, including those in your brain, increasing the risk of dementia. To lower your blood pressure naturally:

  • Eat a balanced diet: Focus on foods rich in potassium, magnesium, and calcium, like fruits, vegetables, whole grains, and dairy products.
  • Exercise regularly: Aim for at least 30 minutes of moderate activity, such as walking, cycling, or swimming, most days of the week.
  • Reduce salt intake: Try to limit your salt consumption to less than 2,300 milligrams a day, and even lower if possible.
  • Practice relaxation techniques: Activities like deep breathing, yoga, or meditation can help lower stress and, in turn, reduce blood pressure.

  1. Address Hearing Loss

Hearing loss, especially in midlife, has been linked to an increased risk of dementia. When you can’t hear well, your brain has to work harder to process sounds, which can take away resources needed for other cognitive functions. If you have hearing loss:

  • Get your hearing checked: Regular hearing tests can help detect problems early.
  • Use hearing aids if needed: These devices can improve hearing and reduce the strain on your brain.
  • Protect your ears: Avoid loud noises or wear ear protection in noisy environments to prevent further hearing damage.
  • Engage in auditory exercises: Listening to music, podcasts, or audiobooks can help keep your brain’s auditory processing abilities sharp.

  1. Maintain a Healthy Weight

Obesity is when you have too much body fat, and it’s linked to a higher risk of many health problems, including dementia. Maintaining a healthy weight can help protect your brain. Here are some tips:

  • Eat a balanced diet: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains, and avoid processed foods high in sugars and unhealthy fats.
  • Stay active: Regular physical activity helps you burn calories and maintain a healthy weight. Even simple activities like walking or gardening can make a big difference.
  • Get enough sleep: Poor sleep can lead to weight gain, so aim for 7-9 hours of quality sleep each night.
  • Watch portion sizes: Pay attention to how much you’re eating. Eating smaller portions can help you maintain a healthy weight.

  1. Quit Smoking

Smoking is a major risk factor for many diseases, including dementia. The chemicals in cigarettes can damage your brain and blood vessels. Quitting smoking is one of the best things you can do for your brain health. Here’s how you can quit:

  • Seek support: Talk to your doctor, join a support group, or use a quit-smoking app to help you stay on track.
  • Use nicotine replacement therapy (NRT): Products like nicotine patches, gum, or lozenges can help reduce cravings.
  • Practice stress management: Techniques like deep breathing, exercise, or meditation can help you manage stress without turning to cigarettes.
  • Try herbal remedies: Herbs like lobelia and St. John’s Wort have been used to help people quit smoking, but be sure to consult with a healthcare provider before trying them. St. John’s Wort particularly can interact with commonly-prescribed drugs – so consult your pharmacist and/or doctor before trying it.

  1. Manage Depression

Depression is more than just feeling sad; it’s a serious condition that can affect how you think and feel. People with depression, especially later in life, are at a higher risk of developing dementia. To manage depression:

  • Stay socially connected: Spending time with friends and family can help lift your mood.
  • Exercise regularly: Physical activity releases endorphins, which can improve your mood.
  • Practice mindfulness: Mindfulness meditation can help you stay present and reduce negative thoughts.
  • Consider natural supplements: Supplements like omega-3 fatty acids, St. John’s Wort, and saffron have shown promise in improving mood, but talk to your doctor before starting any new supplement.

  1. Stay Physically Active

Physical inactivity is a significant risk factor for dementia. Regular exercise helps keep your brain healthy by improving blood flow and reducing inflammation. Here’s how to stay active:

  • Find activities you enjoy: Whether it’s walking, dancing, swimming, or hiking, choose activities that you find fun so you’ll be more likely to stick with them.
  • Incorporate movement into your day: Take the stairs instead of the elevator, park farther away from your destination, or take short walks throughout the day.
  • Join a group: Exercise classes or sports teams can make physical activity more enjoyable and help you stay motivated.
  • Try yoga or tai chi: These practices not only improve physical fitness but also reduce stress and improve mental clarity. You can learn basic yoga poses with this easy-to-follow video course.

  1. Avoid Social Isolation

Social isolation, or being alone without social interactions, can increase your risk of dementia. Staying connected with others is important for your brain health. Here’s how you can stay socially engaged:

  • Join clubs or groups: Whether it’s a book club, gardening group, or volunteer organization, joining a group can help you meet new people and stay connected.
  • Use technology to stay in touch: Video calls, social media, and messaging apps can help you keep in contact with loved ones, even if you can’t see them in person.
  • Participate in community events: Attend local events, such as farmers’ markets, festivals, or neighborhood gatherings, to meet new people and stay involved in your community.
  • Consider getting a pet: Pets can provide companionship and help reduce feelings of loneliness.

  1. Manage Diabetes

Diabetes is a condition where your blood sugar levels are too high, which can damage blood vessels in the brain and increase the risk of dementia. Managing diabetes is crucial for brain health. Here’s how to keep your blood sugar in check:

  • Follow a balanced diet: Focus on whole foods, including plenty of vegetables, lean proteins, and healthy fats. Avoid processed foods and sugary drinks. Want to know more about what to eat? Discover the Blood Sugar Mastery Course here.
  • Exercise regularly: Physical activity helps regulate blood sugar levels and improve insulin sensitivity.
  • Monitor your blood sugar: Regularly check your blood sugar levels to ensure they are within a healthy range.
  • Consider natural supplements: Some studies suggest that supplements like cinnamon, berberine, and chromium may help improve blood sugar control, but always consult with your doctor first.

  1. Limit Alcohol Consumption

While some studies suggest that moderate alcohol consumption may have certain health benefits, excessive drinking is a significant risk factor for dementia. To reduce your risk:

  • Stick to moderate drinking: For most adults, this means up to one drink a day for women and up to two drinks a day for men.
  • Choose your drinks wisely: Red wine, which contains antioxidants like resveratrol, may have some protective effects when consumed in moderation.
  • Pair alcohol with food: Eating while drinking can slow down the absorption of alcohol and reduce its impact on your body.
  • Stay hydrated: Drink water between alcoholic drinks to stay hydrated and reduce the overall amount of alcohol you consume.

  1. Reduce Exposure to Air Pollution

Air pollution is increasingly recognized as a risk factor for dementia. Breathing in polluted air can cause inflammation and damage to the brain. While it’s not always possible to avoid air pollution completely, here are some ways to reduce your exposure:

  • Check air quality reports: On days when air quality is poor, try to stay indoors and keep windows closed.
  • Use an air purifier: An air purifier with a HEPA filter can help reduce indoor air pollution.
  • Plant trees or keep plants indoors: Plants can help filter the air and reduce pollution levels in your environment.
  • Avoid high-traffic areas: When walking or exercising outdoors, try to stay away from busy roads and industrial areas where pollution levels are higher.

To learn more about how to reduce exposure to air pollution, claim your free copy of a Toxin-Free Living Blueprint Guide.

  1. Protect Against Head Injury

Head injuries, especially repeated ones, are a significant risk factor for dementia. Protecting your head is crucial for maintaining long-term brain health. Here’s how to reduce your risk:

  • Wear helmets: Always wear a helmet when participating in activities that could lead to head injuries, such as biking, skateboarding, or skiing.
  • Make your home safer: Remove tripping hazards, use non-slip mats, and install handrails in your home to prevent falls.
  • Practice safe driving: Always wear your seatbelt, avoid distractions while driving, and follow traffic laws to reduce the risk of car accidents.
  • Consider natural remedies for head injury recovery: Homeopathic remedies like arnica and natrum sulphuricum are sometimes used to support recovery from head injuries, but be sure to consult with a healthcare provider.

  1. Address Sleep Disorders

Sleep disorders, such as insomnia or sleep apnea, can increase your risk of dementia. Getting enough quality sleep is essential for brain health. Here’s how to improve your sleep:

  • Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
  • Create a relaxing bedtime routine: Activities like reading, taking a warm bath, or practicing meditation can help you wind down before bed.
  • Make your sleep environment comfortable: Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.
  • Limit screen time before bed: The blue light from phones, tablets, and computers can interfere with your sleep, so try to avoid screens for at least an hour before bed.

  1. Promote Early Education

While this isn’t something you can change later in life, it’s important to recognize that early education plays a key role in building cognitive reserve, which can protect against dementia. Ensuring that children receive a quality education can have long-term benefits for their brain health. Here’s how you can support early education:

  • Encourage reading and learning: Promote a love of reading and learning in children by providing books and educational activities.
  • Support early childhood education programs: Advocate for and support programs that provide quality early education to all children.
  • Engage in lifelong learning: Continue to challenge your brain by learning new skills or hobbies, even as an adult. This can help build cognitive reserve and reduce the risk of dementia.

  1. Follow a Healthy Diet

Diet plays a significant role in overall health, including brain health. A poor diet, especially one high in unhealthy fats, sugars, and processed foods, can increase your risk of dementia. Following a balanced, nutrient-rich diet is key to protecting your brain. The Mediterranean Diet is one eating plan that research shows can help. Here’s what to focus on:

  • Eat plenty of fruits and vegetables: These are rich in antioxidants, which help protect your brain from damage.
  • Include healthy fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are particularly beneficial for brain health.
  • Choose whole grains: Whole grains, such as brown rice, oats, and quinoa, provide steady energy and help maintain healthy blood sugar levels.
  • Limit processed foods and sugars: These can contribute to inflammation and other health issues that increase the risk of dementia.

Conclusion

Dementia is a serious condition, but by addressing these 14 modifiable risk factors, you can take proactive steps to protect your brain health and reduce your risk. From managing high blood pressure and diabetes to staying socially connected and following a healthy diet, there are many natural and holistic strategies you can incorporate into your daily life. Remember, it’s never too early or too late to start taking care of your brain. By making healthy choices now, you’re investing in a healthier, more vibrant future.

References

  1. Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., Banerjee, S., … & Mukadam, N. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet, 396(10248), 413-446. Link
  2. Yaffe, K., Falvey, C., & Harris, T. B. (2013). Effect of sleep-disordered breathing on cognitive function: Cardiovascular Health Study. American Journal of Respiratory and Critical Care Medicine, 188(7), 783-789. Link
  3. Anstey, K. J., & Cherbuin, N. (2013). Cognitive health and dementia risk: current approaches and future challenges. The American Journal of Geriatric Psychiatry, 21(9), 800-812. Link