Five ways you can reduce risk of dementia

What if you could lower your risk of getting dementia with some lifestyle changes?

It turns out, you can. No matter your age, there are steps you can take to improve your brain health, and consequently, reduce your risk of developing dementia, says the Alzheimer Society of Canada.

In fact, even if you’re born with a slightly higher risk of developing dementia due to family history, research has shown that having a healthier lifestyle can bring you back to the same level of risk as someone without family history of dementia, said Dr. Serge Gauthier, co-leader of McGill University’s dementia education program.

There is ongoing research, including a clinical trial for a Montreal drug for people with some Alzheimer’s-linked genes, that may help minimize risk of dementia in the future. But for now, here’s what Gauthier, editor of The Journal of Prevention of Alzheimer’s Disease, said we can do on our own to lower our risk of dementia, based on The Lancet report of 2020.

What’s good for the heart is good for the brain

Many of the things we do to take care of our heart, such as not smoking, reducing alcohol consumption, watching our weight and controlling blood pressure and diabetes all help reduce our risk of dementia.

That’s partly because heart disease, stroke and dementia share similar risks factors, but also because getting one increases the risk of getting another. Gauthier recommends being as careful about preventing stroke as we are about preventing heart attacks.

While there’s a strong awareness for what to do at the first signs of a forthcoming heart attack — get emergency treatment and take Aspirin and other preventative steps if a person experiences chest angina — Gauthier said we should be “just as aggressive” when it comes to preventing stroke.

A person feeling dizziness and weakness on one side of their body or a transient ischemic attack, should seek the appropriate medical care to prevent having a fullblown stroke.

Join a book club

Socializing is an important way to reduce isolation, which increases the risk of dementia. Go to a movie or a play with a friend you can discuss it with after, said Gauthier.

It’s also important to seek treatment for depression, using appropriate mental health and social supports.

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Or otherwise stay physically active. At a minimum, walk for 20 minutes three times per week. Bonus points if you do it with a friend.

Get your hearing tested and treated

Though it’s not fully known why hearing loss contributes to dementia — potentially because it contributes to social isolation, Gauthier said — treating it, with hearing aids or other appropriate measures, appears to help.

One of the challenges is tackling the stigma around hearing loss.

“People don’t mind saying they have memory complaints, but they are shy to say they have hearing problems,” Gauthier said.

Wear a helmet

Traumatic brain injury also contributes to dementia. That means avoiding repeated concussions while playing football or hockey, or other contact sports. Wear a helmet when cycling.

While Gauthier said there’s not enough funding given to dementia prevention in Canada, those conversations are starting in England with the concept of brain health clinics, which aim to diagnosis people earlier and with more precision. “We should talk about that in Canada,” he said.