To prevent dementia, avoid these bad habits

Author: Sun Taixin, Chief Physician, Beijing Electric Power Hospital

Reviewer: Zhou Guoping, Chief Physician, Beijing Electric Power Hospital

Alzheimer's disease (senile dementia) is a common and worrying neurodegenerative disease that leads to the gradual loss of memory, thinking ability and daily functions. In 2019, The Lancet conducted a study on the external controllable factors of dementia in low- and middle-income countries including China. The results showed that controlling 9 major risk factors can reduce the risk of Alzheimer's disease by 35%. The nine major risk factors are: insufficient education in childhood (not completing elementary school), hearing loss, high blood pressure, obesity between the ages of 45 and 54, depression, social isolation, lack of physical exercise, diabetes, and smoking in the elderly. It can be seen that dementia is mostly caused by some bad habits. Therefore, if we want to prevent dementia, we should avoid some bad habits in our daily lives.

Bad habit 1: Smoking

Smoking is a serious health threat. It is not only harmful to the cardiovascular system, but also closely related to an increased risk of dementia. Studies have shown that smoking causes the blood vessels supplying blood to the brain to constrict, reducing the amount of blood supplied to the brain and causing brain hypoxia. Smoking also releases a large number of free radicals and harmful chemicals, triggering oxidative stress and inflammatory processes, leading to irreversible damage to the brain and increasing the risk of dementia. Therefore, quitting smoking is an important step in preventing dementia.

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Bad habit 2: Irregular eating

Unbalanced nutrition and irregular eating habits are associated with dementia. A diet high in sugar, salt and fat can lead to weight gain, increased blood pressure and an increased risk of cardiovascular disease. These factors can negatively affect the blood supply to the brain and the function of nerve cells. In contrast, a balanced diet rich in vegetables, fruits, whole grains, healthy proteins and healthy fats can provide the nutrients the brain needs and help maintain the normal function of the nervous system.

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Bad habit 3: Lack of physical activity

Lack of physical activity is a common bad habit that also has a negative impact on brain health. Long-term sitting and lack of exercise can lead to poor blood circulation, reducing the ability of oxygen supply and nutrients to reach the brain. In addition, exercise can improve cardiovascular health, control weight, and enhance brain cognitive function. Therefore, actively participating in moderate physical activities, such as walking, dancing, swimming or yoga, can help prevent dementia.

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Bad Habit 4: Lack of Social Interaction

Social interaction and relationships are essential for brain health. Scientific studies have shown that loneliness and social isolation, also known as social isolation, can accelerate cognitive decline and the development of dementia. Maintaining social activities and interpersonal interactions, such as gathering with friends, joining clubs, and participating in volunteer activities, can stimulate brain activity and improve cognitive ability. In addition, communicating and sharing experiences with others can also help maintain mental health, reduce stress and anxiety, and reduce the risk of dementia.

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Bad habit 5: Not getting enough sleep

Sleep is essential for brain function and overall health. Long-term lack of sleep can lead to cognitive decline, memory loss and emotional instability, and increase the risk of dementia. Therefore, to protect brain health and prevent dementia, we must ensure that we get enough sleep every day and establish good sleep habits, including a fixed sleep time, a comfortable sleeping environment and a relaxing bedtime ritual.

Although there is currently no complete cure for dementia, we can adopt an active lifestyle and change bad habits. By quitting smoking, eating a balanced diet, actively participating in physical activity, maintaining social interactions and getting enough sleep, we can reduce the risk of dementia and protect and improve our brain health.

Let us work together to abandon bad habits, move towards a healthy lifestyle, prevent dementia and protect our brains!

References

1.MUKADAM N, SOMMERLAD A, HUNTLEY J, et al. Population attributable fractions for risk factors for dementia in low-income and middle-income countries: an analysis using cross-sectional survey data[J]. The Lancet Global Health, 2019, 7(5): e596-e603.