After his grandmother died of complications related to dementia, Dr. Jake Goodman vowed to learn all he could about the poor condition.
“Dementia is suffocating,” Goodman, a psychiatry resident in Miami, declared in a TikTok last month. “Now in my final year of psychiatric training, I have treated a large number of people with dementia – from Alzheimer’s to vascular to rarer types such as Lewy body dementia – and have spent countless hours studying and learning things we can do now to prevent our risk of developing dementia as we age.”
Nearly 7 million Americans have been diagnosed with dementia – Alzheimer’s disease is the most common form of the syndrome.
Goodman has devised a nine-pronged strategy to reduce the risk of dementia – regular exercise, skill acquisition, social activity, healthy eating, no smoking, less alcohol, diabetes management, good sleep and head protection.
Exercise regularly
“That’s the key: Regular exercise has been shown to significantly reduce your chance of developing dementia, and what we’ve learned is that it doesn’t have to be a big marathon or CrossFit workout,” Goodman said. “Walking, running, swimming, cycling, strength training, yoga, sports – you just have to move your body.”
According to the Physical Activity Guidelines for Americans, adults should aim for 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week.
Even housework can lower the risk of dementia, especially for people who don’t exercise often.
Learn new skills
“When you learn something new, you make new connections in your brain, and that builds resilience over time and protects you against dementia,” Goodman explained.
“It could be anything… gardening, brushing your teeth with your left hand, learning how to freestyle rap,” he added.
Socialize with others
“Social interactions stimulate mental activity and emotional well-being, which supports brain health,” Goodman said.
On the other hand, social isolation has been associated with a 50% increase in the risk of dementia – it also increases the likelihood of heart disease and stroke.
Eat healthy foods
“A balanced diet like the Mediterranean diet, which consists of fruits, vegetables, legumes, nuts, whole grains, fish, olive oil — while avoiding ultra-processed foods — provides essential nutrients for brain function,” Goodman said.
A 2023 study found that following a Mediterranean diet can lower the risk of dementia by up to 23%.
Avoid smoking
“Smoking has been shown to reduce blood flow to the brain, which can cause damage to brain cells,” Goodman noted.
A scientific review determined that smokers are 30% more likely to develop dementia and 40% more likely to develop Alzheimer’s disease.
Limit alcohol
Drinking 14 or more alcoholic drinks per week has been linked to a higher risk of dementia, according to a 2020 study.
“Throughout my training, I’ve seen brain scans of people who are in their 50s or 60s. Because of excessive alcohol use over many years, their brains look a lot like the brains of 90- or 100-year-olds,” Goodman said.
“You can actually see the brain shrink over time because alcohol actually damages brain cells,” Goodman continued. “I’m never saying don’t drink alcohol at all, but if you do, it should be in moderation, not to excess.”
Manage diabetes and hypertension
Having type 2 diabetes increases the chances of dementia – the risk increases if you have a severe case of diabetes or if you’ve had it for a long time.
“Proper diabetes management can prevent brain cell damage from high blood sugar,” Goodman said.
High blood pressure – especially untreated hypertension – also increases the risk of dementia.
“High blood pressure can damage the arteries that deliver blood to the brain, which significantly affects brain health,” Goodman reported.
Have a good sleep
Experts recommend that adults sleep seven to nine hours a night. Poor sleep is linked to obesity, diabetes, increased stress and other serious health conditions.
“When you get enough sleep, you’re able to flush out toxins that build up in your brain, and good sleep supports memory and learning,” Goodman said.
Wear head protection
Goodman suggests cyclists, snowboarders, athletes and other people at risk of head injury wear helmets.
“Preventing head injuries prevents brain cell damage,” he advised.
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