Genetics and aging are significant factors that contribute to memory loss and dementia, which refers to the decline in cognitive functions such as thinking, remembering, and reasoning, as highlighted by the National Institute on Aging (NIA). It is estimated that around one-third of individuals aged 85 and older may experience dementia, underscoring the importance of recognizing early signs and risk factors associated with the condition.
While Alzheimer’s disease is the primary cause of dementia, there are other conditions that can also lead to memory and cognitive impairments. Although the exact causes of cognitive issues are not fully understood, researchers have identified several factors that are associated with an increased risk of dementia. Interestingly, some of these factors, such as depression, can both contribute to the development of dementia and serve as potential indicators of the condition. Therefore, it is crucial to be vigilant and address these risk factors and signs early on for optimal management and support.
Poor Sleep
Poor sleep has various detrimental effects on the brain, and prolonged sleep disturbances may contribute to processes that increase the risk of Alzheimer’s disease. In addition to Alzheimer’s, other sleep-related issues such as insomnia, sleep apnea, inadequate sleep duration (less than 5 hours or more than 10 hours per night), and overall poor sleep quality have also been associated with an increased risk of dementia, as stated in an August 2018 publication in Sleep Medicine Reviews.
Interestingly, Alzheimer’s disease itself can further disrupt sleep patterns, exacerbating symptoms of the condition. A July 2020 report published in Lancet Commissions highlights the bidirectional relationship between Alzheimer’s and sleep disturbances, indicating that disrupted sleep can negatively impact the symptoms and progression of the disease.
Taken together, these findings underscore the crucial role of sleep in brain health and emphasize the importance of addressing sleep issues as a potential risk factor and target for intervention in preventing or managing dementia and Alzheimer’s disease.
Loneliness
Social isolation has been identified as a potential contributor to the decline of certain cognitive functions, including memory. On the other hand, engaging in social activities and having larger social networks in later life have been associated with better cognitive functioning, as noted in an August 2019 review published in the Journal of Alzheimer’s Disease.
It is important to consider that social isolation may not necessarily cause dementia, but could be an early symptom of the condition. The March 2021 review published in Alzheimer’s & Dementia suggests that individuals experiencing memory loss may withdraw from social interactions due to challenges in participating in hobbies or keeping up with their interests, potentially leading to social isolation.
These findings highlight the potential protective effects of socializing and maintaining social connections in maintaining cognitive health. While the relationship between social isolation and dementia is complex and may involve bidirectional influences, prioritizing social engagement and maintaining social networks may contribute positively to cognitive well-being.
Head Injuries
Head injuries, or traumatic brain injuries (TBIs), have been associated with an increased risk of dementia, as highlighted in the March 2021 review. This risk is particularly elevated in individuals who have experienced multiple TBIs or a severe TBI, as indicated by an April 2018 study published in Lancet Psychiatry.
The exact mechanisms underlying the link between head injuries and dementia are not fully understood and may vary depending on the severity of the injury, as suggested by a September 2018 study published in JAMA Neurology. Further research is needed to better comprehend the specific reasons why head injuries contribute to the development of dementia.
It is important to prioritize prevention and proper management of head injuries, seeking medical attention and following appropriate protocols for evaluation and treatment. Taking steps to minimize the risk of head injuries, particularly repeated or severe ones, can potentially help reduce the associated risk of developing dementia.
Air Pollution
Exposure to air pollutants, as indicated by the August 2019 review in the Journal of Alzheimer’s Disease, has been associated with an increased risk of dementia. Specifically, high levels of PM2.5 (particulate matter) and NO2/NOx (harmful gases) in the air can lead to brain inflammation.
PM2.5 refers to tiny particles in the air that can originate from various sources including power plants, construction sites, and fires, according to the United States Environmental Protection Agency (EPA). On the other hand, NO2/NOx are gases emitted from burning fuel in vehicles and power plants, also per the EPA.
Exposure to high levels of NO2 can result in respiratory issues such as asthma, as highlighted by the EPA. Furthermore, PM2.5 air pollution has been linked to various health problems, including heart disease, kidney disease, high blood pressure, and type 2 diabetes, as stated in a November 2019 study published in the journal JAMA Network Open.
Reducing exposure to air pollutants, such as through improved air quality regulations, minimizing personal exposure in polluted areas, and using air filtration systems, may play a role in mitigating the associated health risks, including the potential impact on dementia.
Heavy Alcohol Use and Smoking
Heavy alcohol use, as noted in the July 2020 report, can lead to changes in brain structures that may contribute to cognitive issues. Drinking more than 21 units of alcohol per week (equivalent to about two bottles of wine) can increase the risk of cognitive decline. However, there is no evidence to suggest that light or moderate drinking has detrimental effects on cognitive functioning later in life.
A review published in January 2019 in the journal Alzheimer’s Research & Therapy proposed that reducing alcohol consumption could be a strategy for preventing dementia, although further research is needed to establish a definitive link. It is generally recommended to limit alcohol intake to about 14 units per week (equivalent to approximately 6 pints of average-strength beer), spread out over multiple days.
Smoking is also associated with an increased risk of dementia. However, quitting smoking has been shown to potentially reduce this risk, as indicated by a September 2018 study published in the journal Annals of Clinical and Translational Neurology. Quitting smoking is a beneficial step towards maintaining overall brain health.
Hearing Loss
Hearing loss has been associated with a higher risk of Alzheimer’s disease, as stated in the August 2019 review published in the International Tinnitus Journal. The use of hearing aids can be beneficial in mitigating this risk, as highlighted in the July 2020 report.
While the exact reason for the connection between hearing loss and Alzheimer’s disease is not fully understood, several theories have been proposed. One theory suggests that hearing loss may contribute to increased social isolation, which is also a known risk factor for dementia. Another theory suggests that when hearing is impaired, the brain needs to exert more effort to compensate for the loss, leaving fewer cognitive resources available for other functions. Additionally, there may be shared underlying mechanisms in the brain that contribute to both hearing loss and dementia.
Using hearing aids can help address hearing loss and potentially reduce the impact on cognitive function. Regular hearing check-ups and appropriate interventions may be beneficial in maintaining overall brain health and reducing the risk of Alzheimer’s disease.
Heart Disease
There is a strong correlation between brain and heart health. The brain relies on approximately 20% of the body’s oxygen and energy supplies, as highlighted in a March 2021 report. It is important to note that heart disease, along with its associated risk factors such as smoking and diabetes, has been linked to an increased risk of dementia.
Engaging in regular physical activity and following a heart-healthy diet, which includes fruits, vegetables, whole grains, fish, nuts, and legumes, can help protect against heart disease. By maintaining a healthy cardiovascular system, the risk of cognitive decline may be reduced, as stated in the March 2021 report. However, it is worth mentioning that there is no single diet that can directly lower the risk of dementia, according to a March 2019 study published in the journal JAMA.
Prioritizing physical activity and adopting a heart-healthy diet can support both brain and heart health. While these lifestyle choices may reduce the risk of cognitive decline associated with heart disease, it is important to recognize that dementia is a complex condition influenced by various factors. Therefore, a comprehensive approach to overall health and well-being is recommended.
High Blood Pressure
Blood pressure readings consist of two numbers: systolic and diastolic blood pressure. The systolic pressure represents the measurement when the heart beats, while the diastolic pressure is measured between beats, according to the Centers for Disease Control and Prevention (CDC).
Maintaining a healthy systolic blood pressure below 120 mmHg is desirable. However, research published in June 2018 in the European Heart Journal suggests that having a systolic blood pressure of 130 mmHg or higher in midlife (around 50 years old) may increase the risk of dementia.
Seeking treatment for hypertension (high blood pressure) and effectively managing it during midlife can be beneficial in reducing the risk of dementia, as indicated in the July 2020 report. Interestingly, a review published in July 2017 in the journal Neurotoxicology suggests that the development of high blood pressure later in life may have a protective effect against dementia.
Physical Inactivity
Engaging in regular physical activity has been shown to lower the risk of dementia, according to a review published in July 2017. However, the optimal amount and type of exercise for dementia prevention remain uncertain. Some studies have suggested that aerobic exercise, also known as cardio, may have a modest yet beneficial impact, as mentioned in the July 2020 report.
While there is no definitive method to prevent dementia since its underlying causes are not fully understood, it is crucial to be aware of the potential risk factors associated with the condition as we age. Many of these risk factors not only impact the risk of dementia but also influence overall well-being.
Maintaining an active lifestyle, including regular physical activity, may contribute to reducing the risk of dementia. Although more research is needed to determine the precise exercise recommendations, prioritizing a healthy and active lifestyle can have broader benefits for overall health as well.