Maintaining physical activity throughout your life can help prevent cognitive decline. Factors like diabetes, air pollution, and alcohol consumption increase the risk of dementia. However, there are steps you can take to reduce their impact and safeguard your brain health.
Important Points to Remember
- According to a recent study, diabetes, air pollution exposure, and alcohol consumption are the top three modifiable factors contributing to dementia development.
- Reducing the risk of dementia involves exercising, following a healthy diet, staying indoors on high pollution days, and limiting alcohol intake.
- To safeguard your brain as you age, use hearing aids when necessary, maintain social connections, and keep learning throughout your life.
When it comes to dementia, some risk factors, such as aging and genetics, are beyond our control. However, there are several other risk factors that can be modified, and being aware of these can empower individuals to take proactive steps to mitigate their impact and safeguard brain health.
In a study published in the journal Nature Communications at the end of March, scientists examined 15 modifiable risk factors for dementia. Their research identified three factors as particularly detrimental. Understanding and addressing these key risk factors can play a crucial role in reducing the likelihood of developing dementia and promoting overall cognitive well-being.
“We know that a constellation of brain regions degenerates earlier in aging, and in this new study we have shown that these specific parts of the brain are most vulnerable to diabetes, traffic-related air pollution (increasingly a major player in dementia), and alcohol,” said the study coauthor Gwenaëlle Douaud, PhD, in a recent statement. She is an associate professor with the Nuffield Department of Clinical Neurosciences at the University of Oxford in England.
The findings indicate that certain lifestyle adjustments could potentially shield the brain from these risk factors. Individuals can reduce alcohol intake, adopt a healthy diet and exercise regimen to prevent or manage diabetes, and endeavor to steer clear of environments with high levels of air pollution.
Identifying Influences That Increase Chances of Degeneration
In earlier studies, scientists identified a significant vulnerability within the brain—a specific network of higher-order regions that not only mature later during adolescence but also exhibit earlier degeneration later in life. This particular brain network is notably susceptible to conditions such as schizophrenia and Alzheimer’s disease.
For this recent study, Dr. Douaud and her colleagues delved deeper into this vulnerability. They examined brain scans from a vast cohort of 40,000 adults in the United Kingdom, ranging from 44 to 82 years old. Their objective was to elucidate how both genetic and modifiable factors influence these delicate brain regions. By understanding these influences, they hoped to uncover strategies that could potentially be implemented throughout life to reduce the risk of dementia.
They categorized the modifiable influences into 15 broad categories:
- Blood pressure
- Cholesterol levels
- Weight
- Smoking habits
- Depression
- Inflammation
- Hearing health
- Sleep patterns
- Social interaction
- Dietary habits
- Physical activity levels
- Educational attainment
- Air pollution (measured by nitrogen oxide levels)
- Diabetes status
- Frequency of alcohol consumption
Following the last three factors, the most notable risk factors for dementia were identified as sleep quality, weight management, smoking habits, and blood pressure levels.
Claire Sexton, DPhil, who serves as the senior director of scientific programs and outreach for the Alzheimer’s Association, emphasizes that these recent findings are in line with previous research on behaviors and health conditions that can elevate the risk of cognitive decline.
“These are well-known risk factors for dementia, so their association with a vulnerable brain network seems very plausible,” Dr. Sexton said. She was not part of the investigation on the topic. “More research is vital in representative populations to replicate and confirm these results.”
Addressing Factors That Impact the Brain
Dementia, characterized by a decline in memory, language skills, problem-solving, and other cognitive abilities, is a prevalent condition, particularly among the elderly population. According to the National Institute on Aging, about one-third of individuals aged 85 or older may experience some form of dementia.
Despite its common occurrence, dementia is not an inevitable aspect of aging. The Centers for Disease Control and Prevention (CDC) suggest that up to 40 percent of dementia cases could be either prevented or delayed.
Yuko Hara, PhD, the director of aging and Alzheimer’s prevention at the Alzheimer’s Drug Discovery Foundation, also elaborates on the factors that can increase the risk of dementia and offers some strategies to mitigate these risks.
One significant risk factor for dementia is exposure to traffic exhaust, which contains nitrogen dioxide resulting from the combustion of fossil fuels. This pollutant, similar to diabetes and alcohol consumption, can indirectly harm the brain by increasing the risk of cardiovascular diseases, known contributors to dementia. Additionally, nitrogen dioxide may directly enter the brain, leading to inflammatory changes and other detrimental effects.
“Although air pollution cannot be entirely avoided, there are steps you can take to reduce your exposure,” Dr. Hara said. She also was not part of the study made. “For example, you can monitor air pollution levels in your area online or with an app and stay indoors on days with particularly high air pollution. You can also limit exposure to car exhaust by closing vents and windows while in heavy traffic.”
Brain imaging studies have revealed that individuals who consume more than 14 units of alcohol per week exhibit notably greater brain volume loss compared to those who consume fewer than seven units per week.
Moreover, individuals with diabetes face up to a 73 percent higher risk of developing dementia and are twice as likely to develop vascular dementia compared to those without diabetes.
Maintaining Hearing, Social Ties, and Learning Help Lower Chances of Cognitive Decline
While not ranking as high on the list of risk factors, hearing loss and education have been identified as significant influences on the likelihood of developing dementia. According to Hara, hearing loss can have a detrimental effect on brain function and contribute to social isolation and depression, both of which are recognized as risk factors for dementia.
Studies have demonstrated that addressing hearing loss through the use of hearing aids, along with regular counseling sessions provided by an audiologist to ensure proper use and adjustment of the devices, led to a 48 percent reduction in the rate of global cognitive decline among older individuals with untreated hearing loss.
Regarding education, Hara suggests that engaging in lifelong learning is linked to better cognitive health and increased levels of cognitive activity in mid- to late-life stages. This implies that continued education and mental stimulation throughout life may contribute to reducing the risk of developing dementia.
“Education is modifiable because you can always incorporate learning new things into your life, like taking a new class, learning a new language, learning how to play a musical instrument, or learning a new dance,” Hara said.
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