6 easy lifestyle hacks that can slash your risk of developing dementia

More than 55 million people around the world are living with dementia, an umbrella term used to describe several progressive disorders that affect memory and cognition.

Alzheimer’s disease is the most common type of dementia, accounting for half to 75% of cases.

Race, ethnicity and family history are considered to be significant dementia risk factors — and things beyond our control.

Still, new research suggests that six lifestyle habits — physical exercise, social interaction, leisure activities, quality sleep, not smoking and not drinking alcohol — can significantly reduce our risk of developing dementia.

In a Chinese study recently published in the Journal of Affective Disorders, researchers gave participants a score of zero to six based on the healthiness of their lifestyle and tracked them for two years.

They were 60 and older and dementia-free when the study began. Results showed that those who scored at least four points were 29% less likely to show signs of cognitive decline, a precursor to dementia.

Each one-point increase in total score was linked to an 18% lower risk of decline.

In contrast, those who scored three points or less, defined as leading an inactive lifestyle, were three times more likely to experience cognitive decline than those with higher scores.

Exercise

Physical activity was measured as being active for just 10 minutes a day most days of the week.

A recent study published in the Journal of Alzheimer’s Disease found that regular exercise — even as little as a few thousand steps — is associated with larger brain volume, suggesting it takes less exercise than previously thought to maintain cognitive function.

Study author Dr. Cyrus A. Raji explained in December, “Our research supports earlier studies that show being physically active is good for your brain. Exercise not only lowers the risk of dementia but also helps maintain brain size, which is crucial as we age.”

Smoking

Participants who never smoked or who had quit were awarded one point towards total overall health. This reward system supports recent research that found that smoking cigarettes causes the brain to shrink and leads to a sharp increase in Alzheimer’s risk.

“Up until recently, scientists overlooked the effects of smoking on the brain, in part because we were focused on all the terrible effects of smoking on the lungs and the heart,” senior study author Dr. Laura J. Bierut said in January.

“But as we’ve started looking at the brain more closely, it’s become apparent that smoking is also really bad for your brain,” she added.

Alcohol

Participants who rated their alcohol consumption as rare were given a point towards a healthy lifestyle. This echoes other research that has established a link between drinking and cognitive decline.

Downing three or more alcoholic drinks a day has been linked to an8% higher risk of dementia than not drinking at all.

Social contact

Participants who met with others for social activities more than three times a month or three times a week in their neighborhood were awarded a point towards cognitive health.

Social isolation is a significant health threat. In addition to a higher dementia risk, the loneliness epidemic has been associated with premature death, increased risk of coronary heart disease and stroke, stress and depressive symptoms.

Experts report that in-person socialization, as opposed to social media interactions, is necessary to stimulate the brain and create the experience of connection.

Leisure activities

Participants who reported reading books or newspapers every day, using the internet daily or playing cards at least twice a week were given a point in the positive towards health.

Engaging the mind in purposeful and pleasurable ways is an ideal way to keep it sharp.

Sleep quality

Researchers defined sleep quality as the ability to fall asleep and stay asleep without difficulty. The relationship between sleep quality and cognition is well-established.

Experts recommend seven to nine hours of sleep a night to lower the risk of developing obesity, heart disease and depression, among other chronic illnesses.

In addition to these six lifestyle hacks, eliminating processed foods and adopting a Mediterranean diet has been shown to slash dementia risk by up to 23%.

The takeaway? Eat your greens, move your body, cut the booze, quit smoking, get good shut-eye, engage your brain and stay social.