Recap: Simple steps to prevent dementia | Dr Claire Steves
ZOE Science & Nutrition
Deep Dive
What role do lifestyle choices play in determining the risk of developing dementia?
Lifestyle choices play the most significant role in determining whether someone develops dementia. While many believe dementia is inevitable and solely determined by DNA, factors like diet, physical activity, and cognitive stimulation can significantly reduce the risk.
What dietary changes can help reduce the risk of dementia?
A diet rich in a variety of colorful fruits and vegetables, plant-based fats (like nuts, avocados, and olive oil), and a Mediterranean-style diet can improve brain health. Flavonoids, found in colorful plants, are particularly important for brain development and may influence the gut-brain axis. Reducing intake of meats, white bread, and processed foods also supports vascular health, which is closely linked to brain health.
How does the Mediterranean diet impact dementia risk?
Large randomized controlled trials across five European countries have shown that adopting a Mediterranean diet can significantly reduce the risk of dementia. This diet, high in plant-based nutrients and healthy fats, improves both vascular and cognitive health, delaying the onset of dementia-related symptoms.
What type of physical activity is most beneficial for preventing dementia?
Regular physical activity, such as walking for 45 minutes at least three times a week, can significantly reduce dementia risk. Resistance training and aerobic exercises are also beneficial, as they improve cardiovascular health and overall fitness, which are linked to better brain health.
How does oral health relate to dementia risk?
Periodontal disease (gum inflammation) is strongly linked to cognitive decline and dementia. Poor oral health can increase inflammatory load, which negatively impacts brain health. Maintaining good oral hygiene and a healthy diet can reduce this risk.
What role does social interaction play in preventing dementia?
Social interaction is a highly complex cognitive activity that helps build cognitive reserve, delaying the onset of dementia. Engaging in meaningful social interactions is more beneficial for brain health than solitary activities like crossword puzzles, as it provides a broader mental workout.
What is cognitive reserve, and how does it affect dementia risk?
Cognitive reserve refers to the brain's maximum cognitive ability, including intellectual and psychological capacity. Building cognitive reserve through activities like social interaction, physical exercise, and a healthy diet can delay the onset of dementia symptoms, even if the disease process has begun.
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