What People In Their 50s Need To Know About Dementia Risk
The WHO suggests that dementia mainly affects older adults. However, not everyone develops it, and some continue to have healthy cognitive functions. Some of the common factors that increase a person’s risk include:
- Age (more common in those 65 or older)
- People with high blood pressure or hypertension
- People with high blood sugar or diabetes
- Being overweight or obese
- Smoking
- Drinking too much alcohol
- Being physically inactive
- Being socially isolated
- Depression
Additionally, having a family history of dementia increases a person’s risk of developing the condition. According to Dr Barun, people in their 50s who have a family history of dementia need to be proactive about keeping their brains healthy. Genetics are involved, as in Alzheimer’s disease, with mutations in the gene increasing susceptibility. Lifestyle decisions can also delay and even avoid cognitive impairment, he notes.
How To Reduce Your Risk Of Dementia If You Have A Family History
While early detection through regular screening for mild cognitive impairment allows for intervention, there are several other factors that may help reduce dementia onset, says Dr Barun. Some of the precautionary steps people in their 50s can take include:
Dietary changes
Several studies suggest that our diet affects our brain health. What we eat impacts our cognitive functions. The National Institute of Aging explained that it is possible that eating a certain diet affects biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimer’s.
“Eating a certain diet might increase specific nutrients that may protect the brain through anti-inflammatory and antioxidant properties. It may inhibit beta-amyloid deposits, which are found in the brains of people with Alzheimer’s, or improve cellular metabolism in ways that protect against the disease,” the health body adds.
Dr Barun shares that a Mediterranean or MIND diet will drastically reduce the risk of cognitive impairment. Both diets feature leafy greens, berries, nuts, whole grains, fish, and olive oil, which contain antioxidants and anti-inflammatory agents that guard neurones from oxidative stress and inflammation—two primary forces behind dementia.
Additionally, omega-3 fatty acids, which are present in fatty fish such as salmon and walnuts, maintain brain cell integrity and lower beta-amyloid plaque accumulation, he adds. It is also important to restrict processed foods, added sugars, and trans fats to prevent insulin resistance, a component associated with Alzheimer’s.
Also Read: Study Links Consumption Of Red Meat To Increased Dementia Risks
Regular physical activity
For people who wish to reduce their risk of neurodegenerative disorders such as dementia, exercise can be a helpful tool. According to Dr Barun, regular physical activity enhances cerebral blood flow, providing a consistent supply of oxygen and nutrients that are essential to neurone function.
“Exercise also encourages the release of brain-derived neurotrophic factor, a protein that enhances neuroplasticity, facilitates the formation of memories, and inhibits cognitive loss,” he says.
Some of the physical exercises you can do include brisk walking, swimming, and cycling. Strength training can also help improve insulin sensitivity, lowering the risk of diabetes—a major contributor to cognitive decline.
Mental exercises
An active mind is said to benefit cognitive health, which can reduce the risk of neurodegenerative disorders. WebMD cites a study that involved more than 2,800 adults aged 65 and older who participated in 10 hour-long brain-training sessions for 5-6 weeks.
Those who received the training showed improvement in cognitive skills such as memory, reasoning, and speed of processing information. Such brain exercise also helped improve daily tasks, including the ability to manage money and indulge in household chores.
Some of the brain-challenging activities include puzzles, chess, and memory games that help strengthen neural connections and enhance problem-solving abilities. Learning a new language or musical instrument also activates neuroplasticity, increasing cognitive flexibility and memory, says Dr Barun, adding that reading, writing, and participating in stimulating discussions activate several areas of the brain, enhancing understanding and critical thinking.
Good quality sleep
Sleep is also crucial for brain health. It is important to understand that good-quality sleep is not just determined by the duration of sleep but also by how well-rested you feel upon waking up.
According to Dr Barun, low-quality sleep has been found to increase the risk of dementia. He explains that during deep sleep, the brain clears harmful substances like beta-amyloid plaques and tau proteins, which are linked to Alzheimer’s disease. Lack of sleep can disrupt this process.
To improve sleep, follow a regular schedule, avoid screens before bed, and create a dark, quiet, and cool sleeping space. Cutting back on caffeine and alcohol, practicing relaxation techniques like meditation, and exercising regularly can also help. Treating sleep issues like sleep apnoea is important, as they can increase dementia risk.
A Final Word
“For individuals with a history of dementia in their families, early diagnosis by medical testing is very important,” highlights Dr Barun, adding that cognitive tests, like the Montreal Cognitive Assessment (MoCA), indicate early symptoms of loss of memory.
A test for the APOE ε4 gene indicates genetic risk, although lifestyle continues to play an important role.
Additionally, blood pressure, cholesterol, and blood sugar levels should be checked regularly, as vascular health affects cognitive function. Brain scans such as MRI or PET scans may identify structural alterations, whereas sleep tests diagnose such conditions as sleep apnoea, which elevates the risk of dementia.