Lower Your Risk of Developing Dementia
Did you know that reducing blood pressure can greatly decrease the risk of developing all forms of dementia? There is a well-established link between high blood pressure(hypertension) and risk of dementia. Here is a discussion of a study that instituted lifestyle and medication interventions to bring people’s blood pressure down to the recommended 120/80 or less, and it showed a 19% reduction in risk of developing mild cognitive impairment (MCI). It’s especially meaningful that the study participants had a mean age of 67.9 at the beginning of the study. It is fair to say that starting these interventions for blood pressure management at a younger age would have an even more profound effect.
What is Dementia?
Dementia is a general term for progressive diseases that affect thinking and memory in a way that impacts a person's ability to do their normal daily tasks. Around 1 in 10 people over the age of 65 have dementia. Alzheimer's disease which involves proteins that adhere to nerves in the brain accounts for 60-80% of people with dementia. Some people develop dementia due to changes in bloodflow to the brain (cerebrovascular dementia) and Parkinson's disease is another leading form of dementia.
What Causes Dementia?
The progression of dementia begins around 20 years before symptoms begin, and many of the biggest risk factors are lifestyle-related.
Here are some risk factors of dementia and what you can do about them today:
Elevated Blood Pressure
Some forms of high blood pressure are hereditary, so it is important to monitor your blood pressure and be proactive about blood pressure management, even if you are doing all of these things. Getting regular exercise, spending time with friends, eating less salty foods (such as restaurant foods and processed foods), and eating more fruits and vegetables are all great ways to lower your blood pressure.
Lack of Sleep
Many studies have established a link between lack of sleep and dementia and according to the CDC, 35% of adults sleep less than 7 hours per night. If you are staying up late watching shows or scrolling on your phone, consider setting time limits or bedtimes on your devices. If you are having difficulty sleeping, call us for help. Note that diphenhydramine (in many over-the-counter sleep aids- PM formulas) increases the risk of dementia when it is taken long-term.
Alcohol intake
"There is no safe level of alcohol consumption for brain health." This large study confirmed what many studies have suggested- the neurotoxic effects of alcohol increase the risk of all-cause dementia. This is another reason to order the mocktail on the menu or consider using herbs for calming and stress relief instead of alcohol.
How to Lower Blood Pressure?
We can support you in managing your blood pressure, improving your sleep, and providing herbal options for stress relief. Schedule online today.
If you would like to learn more about dementia prevention, I recommend the book The End of Alzheimer's by Dale Bredesen.
- Dr. Gwenn