1-Physical inactivity is the biggest preventable factor worldwide
Do you know that dementia is preventable? An analysis of worldwide population-based data by regions showed that there are seven risk factors to work on. This is shown in the feature image. Worldwide the highest risk factor is physical inactivity. This is so in USA, Europe, and the UK. The link to the details of this study is given here: https://pubmed.ncbi.nlm.nih.gov/25030513/
Physical activity strongly recommended in those who are able bodied and the frail too as much as achieved for each day. The recommendation is 150 minutes a week (ie 30 minutes a day 5 days a week). If you can put in 60 minutes a day, 5 days a week, that is even better. Note that the physical activity is preferably spread throughout the week. If you do not have time for a full-workout, squeeze in a few 10-minute walks where you can.
2-Depression
People with low mood should be actively treated to prevent dementia later in life. The desire to try to be happy and adopting the “glass is half full rather than half empty” helps. One may need to see a doctor if the mood remains low. Note that social interaction helps to ward off depression and stress, both of which can contribute to memory loss. Learn to play a musical instrument, volunteer at a local school or community organisation — these help to keep mentally active. These topics have been covered by other postings too.
3,4,5- Chronic diseases: midlife hypertension, diabetes mellitus, and obesity
These are common and often come together to form the three highs. Not surprisingly there may be high blood cholesterol too. Treating the three conditions well prevent memory loss down the road.
6-Smoking
Smoking may make you feel good but is detrimental to your brain besides being bad for the lungs. Reflect on this and try to consider going for smoking cessation treatment.
7-Low-education attainment
You may not have the resources earlier in life. Nevertheless, courses to widen your life interests and continued learning will affect your mind positively. Get connected with University of Third Age (U3A) scholarly activities.
Take home messages
The healthy ageing concepts touch upon in this posts can help you to keep memory loss at bay. Work on some or all of the 7 areas covered in this post. Keep memory loss at bay. You can.
Dr LG Goh
Dr GOH Lee Gan is a retired Associate Professor in the Department of Family Medicine, National University Health System. He has an interest in learning and teaching how we can age well everyday (AWE).
