7 Essential Lifestyle Habits to Prevent Dementia

Aug 15

Maylen Arroyo

Holistic Wellness Coach and Yoga Instructor

Hi there! I'm Maylen Arroyo, a passionate holistic health coach and yoga instructor based in Seattle. Let's connect and explore how I can support you in achieving your wellness goals!

Contact Me

Dementia, which includes Alzheimer’s disease and other related disorders, is a chronic condition that affects memory, thinking, and social abilities severely enough to impair daily life. Over time, dementia limits a person’s ability to function independently. Not only does dementia take an emotional toll on both the person with the disease and their family but also caring for a person living with dementia is more expensive and time-consuming for families than other conditions common at older ages.

Dementia is a growing concern worldwide, affecting millions of individuals and their families, so understanding how to prevent this debilitating condition is more important than ever. Dr. Peter Attia’s book Outlive offers valuable insights into dementia prevention, drawing on the latest scientific research and practical strategies. This post explores the key points from Outlive and other reliable sources to provide a comprehensive guide on how to reduce the risk of dementia.

The Role of Lifestyle in Dementia Prevention

Research shows that there is a lot we can do to prevent dementia. Dementia risk is lowest in people who have healthy behaviours in mid-life (aged 40–65). One of the main themes in the book Outlive is the significant impact of lifestyle choices we can do to keep our brain healthy. In this book, Dr. Attia highlights several key areas where changes in our lifestyles can make a substantial difference.

Physical Exercise
Regular physical exercise is one of the most effective ways to reduce the risk of dementia. Exercise increases blood flow to the brain and encourages the growth of new brain cells. Dr. Attia recommends incorporating both aerobic exercises, like walking and swimming, and strength training into your routine. Studies have shown that individuals who engage in regular physical activity are less likely to develop dementia .
Nutrition
A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports brain health. The Mediterranean diet, in particular, has been associated with a lower risk of dementia. This diet emphasizes the consumption of healthy fats, such as olive oil, nuts, and fish, and limits red meat and processed foods. Dr. Attia also stresses the importance of reducing sugar intake and avoiding excessive alcohol consumption, which can harm brain health over time. A healthy diet will lead to a healthy blood pressure which can reduce the risk of vascular dementia.

3. Mental Stimulation

Keeping the brain active is crucial for dementia prevention. Engaging in mentally stimulating activities, such as reading, puzzles, learning new skills, and social interactions, can help maintain cognitive function. Dr. Attia suggests regularly challenging your brain with new and complex tasks to build cognitive reserve, which can delay the onset of dementia symptoms.

4. The Importance of Sleep

Quality sleep is essential for brain health. During sleep, the brain clears out toxins that accumulate during the day. Chronic sleep deprivation has been linked to an increased risk of dementia. Dr. Attia recommends maintaining a regular sleep schedule, get 7 to 8 hours of non-interrupted sleep, creating a restful sleep environment, and addressing any sleep disorders, such as sleep apnea, to protect brain health .

5. Managing Cardiovascular Health

Cardiovascular health is closely linked to brain health. Conditions like hypertension, diabetes, and high cholesterol can damage blood vessels in the brain, leading to an increased risk of dementia. Dr. Attia emphasizes the importance of regular health check-ups, maintaining a healthy weight, stopping smoking, and managing chronic conditions through lifestyle changes.

6. Social Connections

Strong social connections can protect against dementia. Social interactions stimulate cognitive processes and emotional regulation, both of which are beneficial for brain health. Dr. Attia encourages staying socially active, whether through community groups, hobbies, or simply spending time with friends and family.

7. Reducing Stress

Chronic stress can negatively impact brain health, leading to increased inflammation and cognitive decline. Techniques such as mindfulness, meditation, and yoga can help manage stress levels. Dr. Attia suggests incorporating stress-reduction practices into daily routines to support overall mental well-being.

Conclusion

Preventing dementia requires a multifaceted approach to health that includes physical exercise, a balanced diet, mental stimulation, quality sleep, cardiovascular care, strong social connections, and effective stress management. As a holistic wellness coach, I can’t emphasize enough the importance of taking proactive steps towards your health and wellness. It might be difficult at first, but you will feel your best once these habits become part of who you are.

By making informed choices that nurture both your mind and body, we can significantly reduce the risk of dementia and promote long-term brain health. Remember, it’s never too early or too late to start prioritizing your health. Let’s take these steps together to prevent dementia and enjoy a fulfilling, healthy life.