I'm At Risk for Dementia — What Should I Do?

Nearly 7 million Americans age 65 and older are currently living with dementia, a leading cause of death. Worldwide, the number soars to roughly 55 million, a number poised to rise as the population grows older.

While there’s no cure for dementia, researchers are learning more about the condition and how to manage it and even potentially prevent it. In addition to medical therapies, many people can reduce their personal risks of developing dementia with a few simple lifestyle changes.

Our board-certified neurologist Risa Ravitz, MD, and the team at Modern Migraine MD specialize in dementia management, including helping patients reduce their risks of dementia and its symptoms. Here, learn what you can do to improve your brain health and lower your own risk of developing dementia.

Follow a healthy eating plan

While the link between diet and dementia risk is still being explored, there’s no doubt that foods that support cardiovascular health can improve blood flow to the brain, as well. Better blood flow means your brain receives better nutrition and plenty of oxygen to help with healing and cognitive function.

Even better, a recent study with more than 60,000 participants found that a Mediterranean diet — including vegetables, fruits, lean proteins, whole grains, and healthy fats — was associated with a 23% lower risk of dementia, even for people genetically predisposed to the condition. Another study from earlier this year found healthy eating is associated with both a reduced risk of dementia and slower aging, as well.

The MIND diet is a brain-focused eating plan that combines the Mediterranean diet with DASH, a diet focused on reducing hypertension. Researchers found this unique combined approach offers even better results in terms of cognitive function than either diet alone.

Get plenty of exercise

Plenty of research has linked regular aerobic exercise with improved cognitive function, perhaps because regular physical activity promotes better circulation to and from the brain. 

Best of all, you don’t need to run a marathon to get results: Just 30 minutes of moderate exercise five times per week is all it takes to reduce your risk of dementia. That includes activities like walking, swimming, bicycling, and even dancing.

Learn something new

Exercising your body can help reduce the risk of dementia, and so can exercising your mind. Doing puzzles, reading, and learning new skills are great ways to relax, entertain yourself, and keep flexing your brain, creating new neural connections and increasing your brain’s cognitive reserve. 

Being involved with other people can also help your brain stay active and healthy, so consider joining a club or getting together with friends or family regularly. Even online interactions can help you stay engaged.

Improve your sleeping habits

Healthy sleep habits and deep, high-quality sleep give your brain a chance to restore itself every day, and that means it’s important for dementia prevention, too. Ideally, you should aim for 7-9 hours of sleep every night. Having trouble? You can find sleep tips at this website to help you catch those Zs. If you're still bothered by sleeplessness, let our team know so we can help you find a remedy.

Know your numbers

Your blood pressure, glucose levels, and cholesterol levels can all have an impact on your brain health. Seeing your doctor regularly for annual checkups is a great way to keep track of these numbers (and your weight, too), so you can make important changes aimed at keeping your numbers at optimal levels.

Avoid risky habits

Smoking and alcohol consumption can both have an effect on your brain health and function, as can overusing prescription drugs or using illicit drugs. Kicking these habits supports better brain function, reduces your risk of dementia, and helps you stay healthy in other ways, too.

Practice stress management

Chronic stress isn’t just annoying — it’s really bad for your health, too. Practicing stress management offers lots of benefits for your brain, and it helps you feel calmer and more centered. Meditation, mindfulness, yoga, guided imagery, and breathing exercises are great ways to reduce stress, but you can also relax by devoting a little time each day to a hobby or another relaxing activity you enjoy.

Start today

Dementia is a progressive disease, and the sooner you take proactive steps to reduce your risks, the better off you’ll be. With locations in New York, Florida, and New Jersey, and offering HIPPA-certified telehealth services across 13 states, Modern Migraine makes it easy and convenient to get the care you need for better health now and in the future. 

To learn more about dementia prevention or treatment, book an appointment online or over the phone with Dr. Ravitz and the team at Modern Migraine today.