By Dr. Aaron Lam, a postdoctoral researcher at the Woolcock Institute of Medical Research specializing in neuropsychology and neuroimaging, has shared valuable insights on lifestyle and dietary factors that can help reduce the risk of dementia.
While complete prevention is not guaranteed, Dr. Lam emphasizes the importance of taking proactive measures to protect brain health.
One crucial factor highlighted by the expert is the early detection and treatment of hearing loss. According to Dr. Lam, untreated hearing loss may increase the risk of dementia by reducing social and cognitive stimulation.
However, the use of hearing aids has been shown to mitigate this risk, making it essential to address any hearing issues promptly.
When it comes to diet, Dr. Lam recommends adopting a Mediterranean-style eating pattern, which is rich in vegetables, fruits, herbs, nuts, beans, and whole grains.
This type of diet has been consistently associated with improved brain health and a reduced risk of heart disease and premature death.
The impact of smoking and alcohol consumption on dementia risk was also addressed by Dr. Lam. Comparative studies have shown that older adults who quit smoking may have a lower likelihood of developing dementia compared to those who continue to smoke.
In fact, South Korean research found that smokers face a 20 percent greater risk of developing dementia in old age.
Similarly, excessive alcohol consumption, defined as more than 21 standard drinks per week, has been linked to a substantial increase in dementia risk, as demonstrated by a large longitudinal study spanning 20 years and involving over 9,000 participants.
In addition to dietary and lifestyle factors, Dr. Lam emphasizes the importance of optimizing sleep for brain health. Sleep plays a crucial role in clearing neurotoxins accumulated during the day, including beta-amyloid, which is linked to Alzheimer’s disease.
Sleep disorders, particularly obstructive sleep apnoea, become more common with age and can heighten the risk of dementia. To promote brain health, it is recommended to aim for seven to nine hours of sleep each night and maintain a consistent sleep schedule to support a healthy circadian rhythm.
By making informed choices about lifestyle and diet, individuals can take proactive steps to reduce their risk of dementia.
Regular check-ups with healthcare professionals can also help identify and address any early warning signs, such as hearing loss, to ensure timely intervention and support for optimal brain health.
