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Dementia is one of the most debilitating brain disorders that can erase valuable memories and ultimately steal the freedom to perform daily tasks independently. It covers a wide spectrum of disorders, including Alzheimer’s disease, the most common form of dementia. Dementia occurs when nerve cells become damaged and their connections in the brain are disrupted. Symptoms may depend on which part of the brain is affected. Although it may occur temporarily due to the deficiency of certain vitamins, many forms of dementia are irreversible and progressive in nature. Lifestyle factors can greatly affect your chances of getting dementia. Certain lifestyle habits such as leading a sedentary life, not getting enough social time, eating processed foods, smoking and alcohol can increase the risk of brain disorders. (Also read: 5 ways to keep dementia away by having a dog)
“Dementia, a progressive neurodegenerative disorder, is a significant public health challenge worldwide. As research highlights the complex interplay between genetic predispositions and modifiable lifestyle factors that influence the risk of dementia, while dementia is not entirely is not preventable, certain lifestyle habits have emerged as potential contributors to its onset,” says Dr Chirag Gupta – Consultant, Neurology, Yatharth Hospital Greater Noida.
Inactive lifestyle, a big culprit
“Living an inactive lifestyle is a major risk factor for developing certain types of dementia later in life, including Alzheimer’s disease. Lack of regular physical exercise leads to problems like cardiovascular disorders, diabetes and obesity – all of which have a negative impact on the overall health of the brain. Have a negative impact over time,” says Dr PN Renjen, senior consultant, Neurology, Indraprastha Apollo Hospital.
If you’re wondering how you can make your life more active than it currently is, research shows that at least 150 minutes of moderate activity such as brisk walking or swimming per week can help reduce a person’s cognitive decline. Can reduce the chances significantly.
Not getting enough sleep can affect brain health
“In addition to exercise, sleep habits also play an important role. There is strong evidence linking both insufficient sleep (less than 5-6 hours per night) and poor sleep quality to accelerated cognitive decline and up to 30% higher dementia risk , especially older adults,” says Dr. Renzen.
“Lifestyle habits that increase the risk of dementia include lack of adequate sleep, i.e. sleeping for limited hours or sleeping late. Another factor is a lack of regular aerobic exercise. Do any aerobic exercise for 20 minutes a day. It is recommended.” 5 days a week. Excessive drinking, which is more than two drinks for men and more than one drink for women, is also another habit at risk for dementia. Other factors include smoking, uncontrolled high blood pressure, uncontrolled diabetes, obesity, air pollution and other factors. Head injury,” says Dr Annu Aggarwal, consultant neurology specialist in cognitive and behavioral neurology at Kokilaben Dhirubhai Ambani Hospital Mumbai.
Lifestyle factors that may increase the risk of dementia
Dr. Aditya Gupta, Director – CyberKnife, Artemis Hospital, Gurugram lists lifestyle factors that have been found to be possible causes of dementia.
1. Genetics: The risk of dementia may be influenced by genetic and family history factors. A greater risk may apply to people who have a family history of dementia, especially if there is an early onset of dementia.
2. Physical inactivity: Not getting enough exercise regularly increases the risk of dementia and other diseases. Exercise is believed to improve brain health by increasing blood flow and reducing the risk of cardiovascular diseases.
3. Diet: The risk of dementia may be due to unhealthy eating habits, such as a diet high in cholesterol, saturated and trans fats and refined sweets. It is generally accepted that a diet rich in fruits, vegetables, whole grains, and omega-3 fatty acids is good for the brain.
“Diets rich in saturated fats, refined sugars and lacking in essential nutrients have been linked to an increased risk of dementia. A balanced diet that includes fruits, vegetables, whole grains and omega-3 fatty acids can support brain health “, says Dr Gupta.
4. Excessive consumption of alcohol: Alcohol-related dementia can be caused by heavy and long-term alcohol consumption. However, moderate alcohol consumption may protect cognitive function in some ways.
5. Sleep Disorders: Long-term sleep disruptions that cause cognitive decline, such as sleep apnea or insomnia, may be a contributing factor. For optimal functioning of the brain, it is important that a person gets adequate sleep.
6. Smoking: There is a link between smoking and a higher risk of dementia. Tobacco contains toxic compounds that can damage blood vessels and increase the risk of disorders that worsen cognitive impairment.
7. Passive Social Life: Higher risk of dementia may be linked to lack of mental and social stimulation. Maintaining an active social life and participating in mentally stimulating activities may help preserve cognitive function.
“Loneliness and social isolation are linked to an increased risk of dementia. Maintaining social connections and engaging in social activities can contribute to cognitive well-being,” says Dr. Gupta.
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