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A doctor has revealed the lifestyle and diet factors that reduce the risk of dementia and why a “common” problem of old age should be treated immediately.
Dr Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research and his areas of expertise include neuropsychology and neuroimaging.
“Although prevention cannot be guaranteed, we know that there are a number of measures we can take to reduce the risk of dementia,” he told FEMAIL.
The expert shared that hearing loss can increase the risk of dementia because it reduces social and cognitive stimulation. On the contrary, the use of hearing aids has been shown to protect against this risk.
As for diet, Dr. Lam recommended a Mediterranean diet rich in vegetables, fruits, herbs, nuts, beans and whole grains to keep the brain alert and healthy.
Dr Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research.
Does smoking cigarettes and drinking alcohol cause dementia?
Dr. Lam revealed that comparative studies have shown that older adults who quit smoking may experience a lower likelihood of developing dementia in the future, compared to those who continue smoking.
South Korean research previously found that smokers face a 20 percent higher risk of developing dementia when they reach old age.
“Excessive alcohol consumption is linked to brain changes and dementia,” Dr. Lam added.
“A large longitudinal study followed more than 9,000 participants for 20 years and showed that drinking more than 21 standard drinks per week was associated with a substantially increased risk of dementia.”
Dr Lam encouraged people to follow a Mediterranean diet to reduce the risk of dementia.
What should I eat to keep my brain healthy?
“In terms of diet and eating, the results have been a little mixed, but if an individual wants to make dietary changes, the general consensus is that a Mediterranean diet can be beneficial,” Dr. Lam said.
This diet prioritizes basic ingredients in Mediterranean countries such as Italy and Greece.
Include whole grains, lean proteins such as fish, healthy fats such as olive oil, plant-based proteins such as lentils and nuts.
Research also consistently shows that eating a Mediterranean diet reduces the risk of heart disease by 25 percent and premature death by 23 percent.
Will sleeping more reduce the risk of dementia?
“Optimizing sleep is essential for brain health as it facilitates the elimination of neurotoxins accumulated during the day, including beta-amyloid, which is linked to Alzheimer’s disease,” Dr. Lam said.
Sleep disorders, particularly obstructive sleep apnea, increase with age but also increase the risk of dementia.
Getting enough sleep stimulates muscle growth and repair, helps keep the brain alert, improves blood sugar levels, and prolongs life expectancy.
It is recommended to sleep seven to nine hours each night and maintain a good circadian rhythm.
