Most causes of dementia are not preventable. However, many drug
companies, foundations, non-profit organizations, and others are all actively
researching ways slow, delay, and prevent dementia. Many are particularly focused
on Alzheimer’s disease (AD).
What You Should Do Right Away
Vascular dementia is caused by a
series of small strokes. There are steps you can take to reduce your risk of
stroke. If you smoke, quit. If you have
high blood pressure and/or diabetes, talk with your doctor about getting those
under control. Many studies strongly suggest that a
low-fat diet and regular
exercise may also reduce the risk of vascular dementia.
Some conditions mimic dementia or have dementia-like symptoms. These
include changes in blood sugar, sodium, and calcium, as well as low vitamin B-12 levels.
If caught early, these may be treatable. If you have symptoms, don’t delay seeing
Evidence suggests that eating a Mediterranean diet may decrease
your risk of developing AD. A
Mediterranean diet consists of little red meat and large amounts of:
- whole grains
- fruits and vegetables
- fish and shellfish
- nuts, olive oil, and other healthy fats.
Other studies have examined foods rich in antioxidants and
anti-inflammatory components to find out whether those foods affect age-related
changes in the brain. For example, studies in rats and mice show that adding
blueberries, strawberries, and cranberries to the diet can improve cognitive mental
function. This was true both in animals that aged normally and those specifically
bred to develop AD.
found that curcumin can suppress slow the buildup of amyloid plaques in the
brains of rodents. Curcumin is the main ingredient of turmeric (the spice that
gives mustard its bright yellow color).
Studies have shown that keeping the brain active may reduce AD
risk. In one famous long-term study called the Religious Orders Study, investigators
periodically asked more than 700 participants—older nuns, priests, and
religious brothers—to describe the amount of time they spent in seven
information-processing activities. These activities included listening to the
radio, reading newspapers, playing puzzle games, and going to museums.
following the participants for four years, the investigators found that the
risk of developing AD averaged 47 percent lower for those who did the
activities most often than for those who did them least frequently.
studies have found that higher levels of education appear to protect both
cognitive (e.g. thinking, reasoning) and emotional outcomes.
experts believe that this level of mental exercise creates a “cognitive
reserve.” This means you develop additional neurons and pathways in your brain.
Think of it like this: If your brain has one road to transport
information from point A to point B, and there’s a roadblock or dead end along
the way, the information won’t get through. However, if you have developed multiple and alternative
routes in your brain,
the information can still get to point B.
may want to consider exercising your brain. Start doing crossword puzzles or
learn how to do something new—dancing, bridge, or anything else, as long as
suggests that seniors who spend most of their time in their home environment
are almost twice as likely to develop Alzheimer’s disease as those who travel
out of town. It is unclear whether better health results in more travel or more
travel results in better health.
suggest that when older adults with AD engage in aerobic exercise, it improves
their psychological and behavioral symptoms. Note: In these studies, aerobic
exercise was defined as repetitive and rhythmic movement of large muscle
groups, such as the legs.
For example, the American Health Assistance
Foundation (AHAF) cites one study that looked at the relationship between
physical activity and AD risk in about 1,700 adults aged 65 years and older
over a six-year period. That study found that the risk of AD was 35 to 40
percent lower in those who exercise for at least 15 minutes, three or more
times a week than in those who exercise fewer than three times a week.
suggest that current smoking increases your risk of developing AD and other
dementias. Having smoked in the past does not appear to increase your risk. So,
if you still smoke, now is the time to quit. Talk with your doctor about ways
of quitting that could work for you.
suggests that people with high cholesterol levels have a higher risk of
developing AD. Cholesterol is involved in formation of amyloid plaques in the
brain. Studies show that the use of drugs called statins, which lower
cholesterol levels, is associated with a lower likelihood of cognitive
Homocysteine is an amino acid. Amino acids are building blocks of
proteins. Studies suggest that a higher-than-average level of homocysteine is a
risk factor for AD, vascular dementia, cognitive impairment, and stroke
(Seshadri, et al., 2011).
Eating foods high in folate (folic acid) and other B vitamins
(such as B6 and B12) can lower your homocysteine
level. Some good sources of natural folate include romaine lettuce, spinach, asparagus,
broccoli, collard greens, parsley, cauliflower, beets, and lentils. This is not
proven to protect against dementia. But these are healthy foods to eat anyway.
Several studies have shown that antihypertensive medicine reduces
the odds of cognitive impairment in elderly people with high blood pressure.
According to the National
Institute of Neurological Disorders and Stroke (NINDS), one large European study
found a 55 percent lower risk of dementia in people over 60 who received drug
treatment for hypertension. These people had a reduced risk of both AD and vascular
dementia. If you have high blood pressure, see your doctor. Taking medication
to control it may reduce your risk of dementia.
suggest that inflammation may contribute to AD. Autopsies of people who died
with AD have shown widespread inflammation in the brain. Another study found
that men with high levels of C-reactive protein, an indication of inflammation,
had an increased risk of AD and other kinds of dementia.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs
indicates that long-term use of NSAIDs (such as ibuprofen, naproxen, and other
similar drugs) may prevent or delay the onset of AD. This may be due to reduced
inflammation. A 2003 study
showed that these drugs also bind to amyloid plaques and may help to dissolve
them and prevent formation of new plaques.