How to Lower Your Risk of Dementia

Are you doing brainteasers to try to keep your memory sharp? You might do well to munch on some salmon, walnuts or avocados while working on your Sudoku puzzle.

The Mediterranean diet may help you prevent dementia, the decline in memory and other mental processes that affects many people as they age, says Michael Cohen, M.D., a neurologist at Sutter.

Dementia, which is caused by damage to brain cells, is not a disease in itself. Rather, it’s a symptom of a number of neurological disorders. Alzheimer’s disease, a progressive brain disease that severely alters thinking and affects a person’s ability to carry out daily tasks, is one of the most common forms of dementia.

“The Mediterranean diet is not a 100% fail-safe prevention tactic, but it seems to help,” Dr. Cohen says. “Even in people with early dementia, it seems to slow the progression of memory loss.” The diet also lowers the risk of cardiovascular disease.

What Else Can You Do?

“Age is the number one risk factor for Alzheimer’s,” says Catherine Madison, M.D., medical director of Sutter's Ray Dolby Brain Health Center. “After the age of 85, about one in three people have the disease.” Having a close relative who has the disease is also a strong risk factor.

While you can’t alter your age or family history, there are other steps you can take to lower your risk of developing Alzheimer’s and other forms of dementia, she says.

“Stay active and socially engaged,” Dr. Madison advises. “Keeping active mentally and socially stimulates the mind. Plus, regular physical exercise has been shown to improve cognitive function. It’s also great for your overall health.”

Dr. Madison also suggests:

• Protect your brain from trauma. Wear your seatbelt in the car and a helmet when riding a bike or taking part in other sports. Scour your home for loose rugs and other trip hazards.
• Guard your health, especially your cardiovascular health. People who have high blood pressure, heart disease, diabetes, or high cholesterol are at higher risk for Alzheimer’s. Get regular exercise and talk with your doctor about what else you can do to lower your risk for or manage these conditions.
• Get plenty of sleep. Sleep is critical to maintaining a healthy brain. Studies have shown that people who get healthy amounts of sleep have better recall and score higher on tests. Most adults need 7 to 8 hours each night.
• Stay connected. Find ways to build and maintain social ties with other people. If depression or anxiety is interfering with your daily life and preventing you from making connections with others, seek professional help.

Get a Proper Diagnosis

While more than 5 million people in the U.S. now have Alzheimer’s disease, according to the Alzheimer’s Association, not everyone with memory problems has a neurological disease.

If you are having memory issues, be sure to get a proper diagnosis. Other conditions, some that are easily treated, can look a lot like dementia, including drug side effects, depression, vitamin B12 deficiency, and thyroid, kidney or liver problems.

“Serious memory loss, dementia, is marked by progression in symptoms such as confusion and the loss of memory and other cognitive skills,” Dr. Madison says. “Alzheimer’s progresses rapidly. Mild memory problems that are part of normal aging, however, tend not to progress, or they progress very slowly. They don’t get to the point of interfering with daily activities.”

If Alzheimer’s is diagnosed, medication may help. “In about half of all people who have the disease, current medications do provide meaningful changes in symptoms,” Dr. Cohen says. And eat well. “The Mediterranean diet, in fact, has proven to be even more effective than the medications we have now.”