Dementia Cases Could Double by 2060. Here Are 7 Ways to Reduce Your Risk

Many of us worry about memory loss and cognitive function as we age. It's normal to forget where you put your keys or the name of an old friend now and then. But when these lapses become more frequent or severe, they could be early signs of dementia, a condition that affects thinking, memory, and daily life. Alzheimer’s disease is the most common type of dementia, but there are other forms as well.

According to a recent study published in Nature Medicine, the number of people living with dementia in the U.S. is expected to double by 2060. That means nearly 1 million seniors could be diagnosed with dementia each year.

The study also found women, Black adults, and those with a gene APOE ε4 variant are at higher risk. But here’s the good news — you can do something to lower your risk for cognitive decline and keep your mind robust as you approach old age. Here are seven ways to protect your brain and keep it sharp.

1. Stay Physically Active

Regular physical exercise is one of the best ways to protect your brain. Activities like walking, swimming, or even gardening can improve cardiovascular health, which is closely linked to cognitive impairment. A healthy heart pumps blood more efficiently to the brain, preserving your mental function.

Is there a standard for how long you should exercise? The Centers for Disease Control and Prevention recommends at least 30 minutes of moderate-intensity exercise daily, five days a week. Apart from minimizing your risk for dementia, moving also staves off stress, protects you from cancer, and promotes better sleep.

Do these health benefits convince you to lace your shoes and go for a run? Before you start any activity, consult your doctor and get advice on what activities are safe and suitable for you. If you have physical mobility problems, running or jogging might do more harm than good. If you're not used to being active, start slow and gradually increase your activity level. Another option is to hire a fitness coach to ensure you're doing the poses or forms properly to mitigate injury.

2. Keep Your Mind Stimulated

Just like your body, your brain needs a workout too. Activities that challenge your brain, such as puzzles, reading, or learning a new skill, can keep your nervous system engaged. Staying mentally active can delay the onset of memory loss by promoting neural plasticity, or the brain's ability to change its structures and mitigate symptoms of cognitive decline.

Pick up a new hobby or join a book club to keep your brain happy. You can also learn something new, like playing a musical instrument or a new language. Even simple activities like crossword puzzles or sudoku can challenge your mental abilities. If you're unsure where to start, visit your local senior center and see what fun activities they offer. Staying curious and engaged is one of the best ways to safeguard your brain from shrinking.

3. Eat a Brain-boosting Diet

What you eat matters for your brain. To support cognitive function as you age, consume nutritious foods that include whole grains, fruits, vegetables, and lean proteins.

The Mediterranean diet, which includes fish, nuts, and plant-based healthy fats, can help lower the risk of Alzheimer’s disease. Blueberries, spinach, and walnuts are especially good for your brain. Meanwhile, salmon and mackerel are loaded with omega-3 fatty acids that benefit your memory and learning abilities.

Conversely, avoid processed foods and sugary snacks, as they can harm your cardiovascular health and increase your risk of heart disease. Adopting the Mediterranean eating style is your best bet to switching to a wholesome diet. If you need help in this area, work with a nutritionist to build a habit around healthy eating.

4. Manage Chronic Conditions

Some people are diagnosed with dementia along with one or more coexisting chronic conditions. That’s because cardiovascular disease, diabetes, and high blood pressure are risk factors for cognitive impairment. Some people don't develop dementia right away. Instead, cognitive loss slowly starts with independent risk factors like obesity, hypertension, or heart failure, leading to comorbidities that are more complex to treat.

Ensure you work with your doctor to manage all your conditions holistically through medication, diet, lifestyle changes, and other complementary interventions.

Never miss your doctor’s appointments. Regular check-ups can help catch minor health issues before they become a nightmare. More importantly, talk honestly about your symptoms or concerns with your provider. Cooperate with your doctor to create a personalized treatment plan for you.

5. Address Hearing Impairment

Did you know hearing impairment is linked to a higher risk of a brain disorder? When you can't hear well, your brain must work harder to process sounds, straining your cognitive function.

If you have hearing difficulties, talk to your doctor about assessing your ear health. Using hearing aids, if needed, can trim down your risk of dementia by almost 50% and preserve your cognition.

Many modern hearing aids are small, discreet, and easy to use. Ask your doctor for a recommendation in case you need one.

6. Stay Socially Connected

Loneliness and depression can raise your incidence of cognitive impairment. That's why it's crucial to also care for your mental health. Psychological disorders like depression and anxiety trigger chronic stress that harms the hippocampus, which affects memory and learning.

How can you nurture an active social life? Make an effort to connect with friends and family. A quick call asking how they're doing is an easy way to stay mentally and socially engaged. Alternatively, join a community or volunteer for a good cause.

Social interactions keep you tethered to the rest of the world. If you feel isolated, try participating in group events at your local senior center or adult daycare. These communities often have various activities customized to engage older people.

7. Get Enough Vitamin D

A vitamin D deficiency is another factor that increases your vulnerability to Alzheimer's disease and all-cause dementia.

Spend a few minutes of your morning out in the sun to activate your body’s vitamin D production. If this isn’t possible because of a condition or you live in a place with fewer daylight hours, talk to your doctor about supplementation. They can prescribe the right dose for your needs.

Protect Yourself From Dementia

Living longer is a gift, but what value does it hold if your quality of life is spiraling down because of dementia? Fortunately, you can preserve your brain’s function in many ways, such as incorporating movement and a healthy diet into your daily routine.

Senex Memory Advisors can help you or your loved one lead a physically, emotionally, socially, and mentally active lifestyle as you approach your golden years. Furthermore, if you need advice on senior living options or want to know how to finance long-term dementia care, we have expert advisors to walk you through the entire process. Schedule a free consultation and learn how you can optimize your brain health.