Neurologists recommend implementing these 5 habits to lower risk of dementia

As people live longer than previous generations, the likelihood of experiencing brain deterioration increases. A study published in January estimated that half a million people could be diagnosed with dementia this year, with cases expected to reach 1 million annually by 2060.

Chronic conditions such as high blood pressure and type 2 diabetes, common in aging populations, also raise dementia risk. However, according to Dr. Meredith Bock, neurologist and chief medical officer at Remo Health, 40% of dementia cases are preventable through lifestyle changes. While genetics play a role, an article by the Huffington Post argues that they do not guarantee that a person will develop the condition.

“There’s certainly a benefit to lifestyle interventions, both at reducing the time of onset of dementia or potentially getting it at all,” Bock said.

Common recommendations, such as exercise and brain puzzles, are well known, but neurologists also emphasize less obvious daily habits that may help reduce dementia risk:

Prioritizing Movement

Dr. Gabriel Leger, a neurologist at UC San Diego Health, avoids prolonged sitting by walking to colleagues’ offices instead of emailing. “If I’m not with patients, I’m more likely to stand up and go across the building to speak to somebody instead of sending an email just because it gets me off the chair and makes me more active,” he said.

Leger explains that our bodies are not designed for extended inactivity. A 2023 study of nearly 50,000 adults found that sitting for more than 10 hours a day is linked to an increased risk of dementia.

Engaging in Social Interactions

Leger also values in-person conversations with colleagues, as social engagement stimulates brain function. “The more social interaction you have, the more connections your brain is making,” he said. Studies show that socializing helps reduce the risk of Alzheimer’s disease, as it involves multiple cognitive functions, including language comprehension, emotional interpretation, and storytelling.

Bock added that social interactions improve mood, which is closely related to cognitive health.

Committing to Pet Care

Leger, who owns two dogs and two cats, believes pet care fosters cognitive health. “You interact with them socially, you are obligated to take them out every day for a walk, and they force you to interact with other dog owners,” he said.

Caring for pets also provides a sense of purpose, similar to parenting. Studies suggest that mental stimulation, social engagement, and daily exercise from pet ownership may help maintain cognitive function.

Avoiding Processed Foods and Pesticides

Leger avoids highly processed foods and chooses organic options when possible. “That’s not possible for everybody, but I do believe that pesticides, herbicides, and highly processed foods are associated with elements that can stress the brain and increase the risk of dementia,” he said.

A simple strategy is to buy fresh produce from local markets or thoroughly rinse fruits and vegetables before consumption.

Consuming Extra Virgin Olive Oil

Dr. Gustavo Roman, a neurologist at Houston Methodist Hospital, takes a tablespoon of extra virgin olive oil with breakfast daily. He explains that the brain has more blood vessels than any other organ, and their health is crucial in preventing dementia.

The Mediterranean diet, rich in olive oil, is linked to healthier blood vessels and a lower risk of dementia. Roman advises patients to choose fresh olive oil stored in dark bottles to preserve its quality.

By incorporating these habits, individuals can take proactive steps to protect their cognitive health and reduce dementia risk.

By Nazrin Sadigova