The number of new dementia cases in the US is projected to double by 2060, reaching approximately 1 million annually, from an estimated 514,000 in 2020. This increase is primarily attributed to the aging U.S. population. It is no surprise that older Americans are anxious to find ways to avoid or delay receiving this diagnosis. 

While ongoing research targets areas like new diagnostic tools, and disease-modifying therapies, there is strong evidence that healthy lifestyle habits may play a role in reducing the risk of Alzheimer's disease and other types of dementia.

Diets that are heart-healthy are also good for the brain. In particular the Mediterranean diet has been associated with a reduced risk of Alzheimer's disease and dementia. The Mediterranean diet is rich in fruits, vegetables, legumes, whole grains and fish and uses olive oil as the primary cooking fat. Leafy greens and berries are two specific food groups that are high in substances that are beneficial to brain health.

Take control of cardiovascular risk factors, including high blood pressure, high cholesterol and diabetes by keeping up with preventive health visits to your doctor. In particular, try to lower your low-density lipoprotein (LDL) cholesterol levels if they are high. Get your hearing and vision checked as well. Hearing loss in particular is highly correlated to increased risk of dementia. Hearing loss contributes to social isolation, and makes it difficult to engage in conversation.

Stay physically and mentally active. Aim for 150 minutes per week of moderate physical activity. Keeping your muscles strong reduces your risk for falls and head injuries, so make sure you do resistance training as part of your exercise routine. Stimulate your brain by doing puzzles, word games, reading or playing a musical instrument. Studies show that people who engage in these activities often were less likely to develop dementia than people who say they rarely engage in these activities.

Don’t smoke! There are many ways to help folks quit, and smoking increases the risk of developing dementia, including Alzheimer's disease and vascular dementia.

Sleep is another area that impacts dementia risk. Sleeping less than 4 hours a night or more than 10 hours a night is associated with more rapid cognitive decline.

Strong social connections that include regular interactions with family and friends are associated with slower cognitive decline and a reduced risk of dementia. Being able to remain independent and fully engaged in family and community life is important as we age. 

More research is needed before experts develop specific treatments to prevent Alzheimer's and other forms of dementia. For now, it makes sense to follow strategies that promote good overall brain and cardiovascular health.

Please feel free to reach out to Ashland Board of Health at 508-532-7922 if you have any questions or concerns.