Jul 25, 2024 12:00:00

Six things people in their 20s and 30s should do to avoid developing dementia in the future

Dementia is not the fate of the elderly, and

research has shown that changing your lifestyle to a healthier one can reduce your risk by 90%. Experts explain six important points to take proactive measures from a young age to reduce the risk of dementia in old age.

Six ways to look after your brain health in your 20s and 30s
https://theconversation.com/six-ways-to-look-after-your-brain-health-in-your-20s-and-30s-231119

There are 12 known modifiable risk factors for dementia: low education level, high blood pressure, hearing impairment, smoking, obesity, depression, lack of physical activity, diabetes, limited social contacts, excessive alcohol consumption, head trauma, and air pollution.

Based on these findings, Corinna Grimes of the Global Brain Health Institute in Ireland and Itka Vsetekova of the Open University in the UK have outlined six of the most important lifestyle habits people can adopt while young to maintain their brain health.

1. Good nutrition
Although the brain weighs only 2% of body weight, it consumes about 20% of energy, so proper nutrition is important for brain health. Being overweight and having diabetes are said to increase the risk of dementia by 1%, and high blood pressure is known to increase the risk by 2%, all of which can be prevented by a healthy diet.

Previous studies have shown that junk food is associated with the risk of Alzheimer's disease, and that Japanese and Mediterranean diets reduce the risk.

Research shows that a 'Western diet' increases the risk of Alzheimer's disease, and also reveals foods and supplements that are important for preventing dementia - GIGAZINE

2. Stay hydrated
The human body is made up of about 60% water, so staying hydrated is essential for maintaining the health of not only the brain but the entire body. If you become dehydrated, it can have a negative impact on your mental and physical health in a variety of ways, including fatigue and reduced brain function, as well as a decline in cognitive functions such as memory, attention, concentration, and reaction time.

3. Avoid drinking alcohol
Research has shown that drinking too much alcohol increases the risk of dementia by 1%. Alcohol not only temporarily reduces brain function, but has also been shown to change the structure of the brain, with various problems associated with alcohol, including a decrease in brain neurons, white matter, and volume. Alcohol also increases the risk of certain cancers, such as oral cancer, pharyngeal cancer, and breast cancer, as well as stroke and heart disease.

As a guideline for alcohol consumption, it is said that consuming 21 units of alcohol (1 unit is 20g of pure alcohol) per week increases the risk of dementia. In addition, the UK health authorities recommend limiting alcohol consumption to 14 units per week, and the Ministry of Health, Labor and Welfare's ' (PDF file) Alcohol Consumption Guidelines ' published in 2024 state that the alcohol intake that increases the risk of lifestyle-related diseases is 40g or more per day for men and 20g or more per day for women.

However, research has shown that even moderate amounts of alcohol can hasten the decline of cognitive function, so it may be best to avoid drinking alcohol if possible.

Survey results show that even moderate alcohol consumption accelerates the decline of cognitive function in the brain - GIGAZINE

4. Stay active
Exercise increases blood flow to the brain which helps improve brain function, reduces brain inflammation, and increases brain activity and capacity making the brain work more efficiently - all of which are highly beneficial for long-term brain health and may even help reduce the risk of dementia.

According to Grimes et al., it is a good idea to aim for 150 minutes or more of moderate intensity physical activity or 75 minutes or more of vigorous intensity exercise per week, or a combination of both. In addition, it is said that even walking 7,500 steps a day can increase brain capacity, and even if you cannot reach your goal, the more you exercise, the more effective it is.

5. Be sociable
Research has shown that older people who have been lonely for a long time have faster memory decline, and that loneliness increases the risk of depression and cognitive decline.

On the other hand, having good social connections - living with others, attending regular community gatherings, and seeing family and friends weekly - slows cognitive decline because social interaction stimulates attention and memory and strengthens brain networks.

6. Keep learning
People who continue to learn throughout their lives are said to have a 7% lower risk of dementia, so Grimes and his colleagues say, 'No matter how many years you've left school, you should never stop learning.'

Examples of learning that can benefit your brain include learning a new language, trying a new sport, playing an instrument, or solving puzzles.

In addition to these six points, using hearing aids if you have hearing loss, avoiding traumatic brain injuries, and getting six to eight hours of sleep a day are also effective in reducing the risk of dementia.

'The brain is perhaps the most important human organ, so taking care of it early in life will help keep it functioning properly as we age,' Grimes and his colleagues wrote in their conclusion.