🧠 Prevention of Alzheimer’s & Dementia

  

 Preventive-health message for 

Alzheimer n Dementias:

Although we cannot yet guarantee 

prevention of Alzheimer or other 

Dementias, a meaningful proportion 

of risk appears to be modifiable.

🧠 Prevention of Alzheimer’s & Dementia -

Think of brain health as “protecting the brain reserve” throughout life. To improve brain health, think as below -

1. Control vascular risk factors: Cardiovascular health is brain health.

Ø                   Keep blood pressure, diabetes and cholesterol under good control.

Ø                   Avoid smoking and tobacco

Ø                   Maintain a healthy weight.

Ø                  Treat sleep apnoea when present.

2. Keep moving: Aim for roughly 150 minutes/week of moderate aerobic activity, plus strength and balance exercises. Walking, cycling, swimming and resistance training all count.

3. Eat for the brain: A Mediterranean/MIND-style dietary pattern is a sensible approach:

Ø                   Vegetables - especially leafy greens

Ø                    Fruits and berries

Ø                    Nuts and legumes

Ø                    Whole grains

Ø                    Fish

Ø                    Healthy unsaturated fats

Ø                     Reduce ultra-processed foods, excess sugar, salt and saturated/trans fats.

4. Protect your sleep: Poor or fragmented sleep may affect brain health.

           Aim for 7–9 hours of good-quality sleep and investigate persistent snoring, daytime sleepiness or suspected sleep apnoea.

5. Keep the brain challenged: Learning a new skill, reading, music, languages, puzzles and intellectually stimulating activities help maintain cognitive reserve.

       But don't rely on puzzles alone - the strongest strategy is cognitive activity + physical activity +             social engagement.

6. Don't become socially isolated:

         Regular interaction with family, friends, community groups and meaningful activities is an                       important component of healthy ageing.

7. Don't ignore hearing loss: Hearing impairment is associated with increased dementia risk.

          Hearing assessment and appropriate treatment—including hearing aids when indicated—may                  help preserve communication, social engagement and cognitive function.

8.  Avoid excess alcohol: If you drink, keep it low. Alcohol is not a treatment for brain health.

9.  Protect the head: Prevent falls and head injuries—particularly in older adults. Helmets, safer 

           homes and appropriate balance/strength training matter.

10. Be cautious with “memory supplements”: There is currently no vitamin, herbal supplement or                 “brain booster” proven to prevent Alzheimer’s disease in healthy people. Correct genuine                           deficiencies, but don't assume more vitamins = more brain protection.

Remember this encouraging part:

“We may not be able to control our genes or completely eliminate Alzheimer’s risk—but we can influence many of the factors that determine how well our brain ages.”

                                                                                                _DeSiBoY

And also - prevention shouldn't begin at 70 but earlier the better.

👉Blood-pressure control, exercise, healthy diet, good sleep, social connection and cognitive activity are investments made decades before dementia appears.

Keep it in Mind: 👇

“Your Brain Has a Lifestyle Too.”

10 habits today → a healthier brain tomorrow.

NB: There is good evidence behind this approach: the 2024 Lancet Commission estimated that addressing 14 potentially modifiable risk factors could prevent or delay a substantial proportion of dementia cases at the population level. Importantly, this is about risk reduction—not a guarantee of prevention.