The global prevalence of dementia is estimated to increase to more than 152 million people by 2050.
Staggering figures from the Institute for Health Metrics and Evaluation at the University of Washington School of Medicine were revealed at the Alzheimer’s Association International Conference.
“The underlying process related to cognitive decline starts in early adult life, and probably even earlier,” Walter Willett, MD, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, said. “Thus, I don’t think we can start too soon.”
Researchers published in the journal Stroke last month a list of so-called “modifiable risk factors” for dementia:
- Hypertension
- Physical inactivity
- Diabetes
- Obesity
- Hyperlipidemia (high level of fats in the blood)
- Poor diet
- Smoking
- Social isolation (loneliness)
- Excessive alcohol use
- Sleep disorders
- Hearing loss
“Dementia is not inevitable,” said panel member Deborah Levine, a primary care provider at the University of Michigan Health. “Evidence is growing that people can better maintain brain health and prevent dementia by following healthy behaviours and controlling vascular risk factors.”
Addressing the above risk factors, the latest research suggests three solid ways to help prevent or at least stall dementia.
Increase physical activity
Moderate physical activity, such as a brisk daily walk, has been shown to promote good physical and mental health, improving sleep, lessening symptoms of depression and promoting good cognitive functioning.
Poor health in middle age – measured by lack of physical activity, poor diet and high blood pressure – more than doubles the risks of dementia later in life.
Challenge your mind
Challenging yourself mentally can help maintain good memory and thinking skills.
A study in the journal Neurology, published 14 July, involved 1,978 people who were aged 80, on average, and did not have dementia at the start of the study. During a seven-year monitoring period, 457 of them developed symptoms of Alzheimer’s disease.
But overall, staying mentally active – by such things as writing letters, doing puzzles, playing card games or reading – was linked to a five-year delay in the onset of symptoms.
Choose colourful food
New research, published in Neurology on 28 July, finds people who eat at least half a serving per day of food high in flavonoids have a 20% lower risk of cognitive decline compared to those who consume less.
The high-flavonoid foods are apples, blackberries, blueberries, celery, cherries, grapefruit, oranges, pears, peppers and strawberries.
“There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said Walter Willett, the Harvard nutrition expert and a member of the study team.
“Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.”
The study, involving 77,335 middle-aged adults who were then monitored for 20 years, evaluated cognitive decline, not dementia, but other research shows cognitive decline is directly linked to the diagnosis of dementia.
“It’s never too late to start,” Willett says about improving your diet, “because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.”
