Most people hear the word dementia at a diagnosis when the condition is irreversible. The researchers reveal that it does not have to be like this for everyone. The latest Lancet Commission Report reaffirms that nearly 45% of dementia cases could be prevented or delayed by tackling 14 modifiable risk factors.
Dementia is not a single disease but an umbrella term for a range of conditions that includes Alzheimer’s disease which affects memory, thinking and daily function. While age and genetics remain powerful drivers of dementia, scientists stress that the brain’s fate is also shaped by decades of small, cumulative choices and environmental exposures. Here are 14 factors across the life course that can either prevent or delay cases of dementia.
Early Life: Building the Brain’s Reserve
- Limited Education
The first protective measure begins in our early life. Studies show that completing more years of formal education builds cognitive reserve which means building brain’s resilience to damage. Less time in school can leave neural networks less equipped to cope with the changes dementia brings. Thus, universal access to quality primary and secondary education is vital, as lifelong learning through reading, hobbies or new skills can still help in later years.
Mid-Life: The Decades of Greatest Impact
This is the stage roughly between the ages of 40 to 65 when our brains silently bank risk or protection.
- Hypertension
High blood pressure damages blood vessels in the brain, setting the stage for strokes, mini-strokes, and cognitive decline. Controlling hypertension with diet, exercise and medication (when needed) is not only just heart-smart it is also brain-smart.
- Hearing Loss
People with hearing loss have an increased risk of dementia. Untreated hearing impairment may reduce brain stimulation and shrink social engagement. The simple act of using hearing aids when needed can reduce this risk.
- Smoking
Tobacco smoke narrows blood vessels, reduces oxygen flow to the brain and increases inflammation. You will also be increasing your risk of other conditions such as type 2 diabetes, stroke and lung or other cancers. It is never too late to stop smoking even later in life as it helps reduce dementia.
- Obesity
Excess weight, especially around the waist, is linked to vascular problems, insulin resistance and inflammation which impacts adversely on healthy brain function. Maintaining a balanced weight through diet and activity helps to keep the brain’s support systems strong.
- Depression
Mid-life depression is associated with dementia incidence. Seeking early treatment, whether through therapy, medication or lifestyle interventions is both a mental health and cognitive health priority.
- Physical Inactivity
Regular physical activity is one of the best ways to reduce your risk of dementia. Exercise boosts blood flow, helps the growth of new brain cells and improves mood. It is recommended that adults aim for at least 150 minutes of moderate physical activities a week or 75 minutes of vigorous aerobics.
- Diabetes
Preventing or controlling type 2 diabetes through diet, exercise and medication helps safeguard our brain, as Type 2 diabetes is a clear risk factor for development of future dementia.
- Brain Injury
Brain injuries can be caused by car, motorcycle and bicycle accidents. Military exposures can also contribute to this as well. Sports like boxing, football, hockey and other sports, firearms and violent assaults, and falls can also cause brain injury. Prevention of head injuries can reduce the risk of dementia.
- Excessive Alcohol Consumption
Heavy alcohol usage or binge drinking increases the risk of early-onset of dementia as it damages brain tissue. Experts recommend to stay within safe drinking guidelines or avoid alcohol entirely.
- High LDL (“Bad”) Cholesterol
High levels of low-density lipoprotein cholesterol contribute to artery-clogging plaques that impair blood flow to the brain. Regular cholesterol checks and heart-healthy diets benefit both heart and mind.
Late Life: Protecting the Vulnerable Years
As the brain ages, certain late-life factors become more influential.
- Low Social Contact
Well established social connections reduces the risk of dementia. Humans are wired for connection. Isolation can accelerate cognitive decline, while active social lives stimulate memory and reasoning skills. Clubs, family time, volunteering or even regular phone calls can help.
- Air Pollution
Research shows that air pollution increases the risk of dementia. Microscopic pollutants can enter the bloodstream and the brain, triggering inflammation. Policy makers should take steps to improve the air quality while individuals can use air purifiers indoors, avoid heavy traffic zones and support clean air policies.
- Untreated Vision Loss
Poor vision reduces social interaction, physical activity, and independence all of which contribute to cognitive decline. Regular eye exams and corrective lenses (or cataract surgery when needed) can maintain sensory input to the brain.
These 14 factors are modifiable. The sooner action begins, the more protection we can build. Addressing these risks even later in life can slow the progression of dementia. Public health plays a critical role. Affordable hearing aids, accessible mental health care, urban air quality improvements, safe playgrounds and sports regulations, and education policies are not luxuries. They are dementia prevention strategies.
Dementia cases are projected to triple by 2050, globally. By understanding and addressing these 14 factors, communities can reduce the risk of dementia and look forward for a better life.
