Preventing or reducing the risk of Dementia

It’s no surprise that adopting a healthier lifestyle is key in reducing dementia risk. When the World Health Organization (WHO) released a report earlier this year, entitled Risk Reduction of Cognitive Decline and Dementia, it found that what was good for the body was good for the brain. To help prevent or delay Dementia WHO came up with its guidelines:

Stop smoking — even after age 60, smoking cessation has been shown to help lower risk

Manage conditions including hearing loss, hypertension, high cholesterol, diabetes and depression

Avoid drinking in excess and middle-age weight gain.

And for the most bang for your buck, eat healthily and exercise regularly.

Diet

Researchers have long hailed the Mediterranean diet as one of the healthiest and, according to the WHO, it’s the best one for reducing the risk of dementia. It’s defined as being high in fruits, vegetables, legumes and grains; including healthy fats such as nuts and olive oil; and low in dairy and meat.

In fact, a study by Toronto’s Baycrest Rotman Research Institute showed that older adults who limited meat to once a day and ate red meat less than once a week reduced Alzheimer’s risk by 36 per cent.

At home, use less ground beef in tacos but add a handful of chopped walnuts. Or try lentils, lower in fat than even turkey, as the protein in soups and stews.

Exercise

The WHO also advises that people aged 65 and older get at least 150 minutes a week of moderate aerobic activity — increasing it to 300 minutes further boosts cognitive benefits. Walking briskly, swimming and cycling all fit the bill — and have been shown to extend lifespan — as do household chores such as sweeping floors and mowing the lawn.