Take steps to reduce dementia risk

Q: I come from a family where a few older folks developed dementia. What can I do to help prevent that fate? (I am 52.)

A: Dr. Oz knows how you feel since his mother developed dementia at age 80, but there is a lot you can do to protect your brain. In his book, “The Great Age Reboot,” Dr. Mike details 40 choices that have been shown in at least two studies to either decrease your risk for dementia or increase brain reserve. And in 2020, The Lancet Commission on Dementia Prevention identified 12 modifiable risk factors that can delay or prevent 40% of dementia cases. The modifiable risk factors include hearing loss in mid-life, smoking in later life, less education in early life, obesity, diabetes, high blood pressure, depression, physical inactivity, social isolation, excessive alcohol intake, exposure to air pollution later in life, and head injury in mid-life.

The Lancet Commission says, to reduce dementia risks:

— From age 40, maintain systolic blood pressure of 130 mm/Hg or less. We say aim for less than 125/85.

— Protect ears from high noise levels; use hearing aids when needed.

— Reduce exposure to air pollution and secondhand tobacco smoke.

— Stop smoking — or never start.

— Prevent head injury— Limit drinking to less than 21 servings weekly.

— Practice activities that improve endurance, strength, balance, and flexibility.

— Prevent or reverse obesity and diabetes.

— Provide children with a good elementary education.

Two of our favorite tips on preventing cognitive decline are:

1. Find a posse and a purpose. That provides support, stimulation and meaning to your daily life — motivating you to make healthier choices in other aspects of life. At LongevityPlaybook.com, you will find experts available 24/7 for a chat, email or call to provide support and help decrease your dementia risks.

2. Join support groups if you need help controlling your habits.