Some risk factors for dementia such as age, family history, and genetics cannot be changed. However, lifestyle adjustments can help significantly reduce the risk of the disease.
Increase exercise, limit prolonged sitting
Exercising more does not mean having to do high-intensity exercise at the gym. Just walking for 15 - 30 minutes, 1-2 times/week can also help reduce the risk of dementia compared to less active people.
In addition to walking, simple activities such as housework, vacuuming, sweeping the floor, or taking the stairs instead of the elevator are also considered a healthy form of exercise.
Increase brain stimulation activity
Brain training games such as crossword puzzles and word-finding can help reduce the risk of dementia. Chess games also help enhance social interaction, contributing to improving cognitive abilities.
Communication and interaction with others are also considered effective brain stimulation activities, similar to exercise.
Avoid smoking and limit alcohol.
Smoking is a risk factor that damages blood vessels, causing the amount of oxygen supplied to the brain to decrease, thereby increasing the risk of dementia. Meanwhile, consuming too much alcohol can impair cognitive function and have negative effects on the nervous system.
Regular health check-ups
Brain health is closely linked to physical health. Diseases such as high blood pressure, diabetes, or high cholesterol can increase the risk of dementia. Therefore, regular health check-ups and control of these conditions are essential.
Maintain a good diet for the brain
The MIND diet - a combination of the Mediterranean diet and the DASH diet designed to support brain health. This diet encourages the consumption of more fruits, green vegetables, whole grains, nuts and omega-3-rich foods such as salmon and mackerel.
