Dementia is anything but fast — in fact, it’s often described as the “long goodbye.”
Over 6 million Americans have the profoundly slow disease, which tends to take years, or even decades, to unfold. The largely irreversible condition gradually erodes personality, cognitive abilities and physical mobility.
The good news is that there are lifestyle changes you can make to lower your risk of dementia — and some of them you can quickly do right now.
“People often think that dementia is a normal part of aging or that if your parents or grandparents had it, you will too, but research suggests we can decrease our dementia risk,” Dr. Allison Sekuler, president and chief scientist at the Baycrest Academy for Research and Education, told The Post.
“In fact, at least 45% of global dementia risk is related to lifestyle factors that we have some control over.”
Sekuler and Erica Salamida, director of community outreach for the Coalition of New York State Alzheimer’s Association Chapters, shared six simple steps you should take today to ward off dementia — no fancy gadgets required.
Park farther away than usual
Exercise — even a little bit! — gets oxygen-rich blood flowing to the brain, reduces chronic inflammation and helps manage dementia risk factors such as diabetes, hypertension and high cholesterol.
Physical movement also increases strength, balance and mobility while decreasing the risk of falls and traumatic brain injury.
Salamida cited the results of the US POINTER study, which found that diet, exercise, cognitive stimulation and social engagement can protect and even improve cognitive function in older adults.
The recommendation is for 30 to 35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week.
Because starting a new workout routine can seem overwhelming, Salamida suggests adding more movement to the things you already do.
“You can consider things like parking further from your destination or taking the stairs instead of the elevator,” she said. “The key is doing something that is enjoyable and works for you, so you stick with it!”
Check your blood pressure at the pharmacy
High blood pressure damages blood vessels, restricts blood flow and hinders waste clearance in the brain.
Medications can help lower high blood pressure, as can eating right and exercising.
But first, you need to know your starting point.
“What’s most important is that you know your numbers!” Salamida said. “Get regular blood pressure screenings, work with your doctor to monitor heart health and treat any problems that arise.”
Pharmacies tend to have blood pressure kiosks, but proper technique is important to get an accurate reading. At-home devices also do the trick.
Be sure to sit in a chair with back support, with your feet flat on the floor and legs uncrossed for five minutes before testing. Place the cuff on the bare skin on your upper arm and rest your arm on a table so the cuff is at heart level.
Eat a stalk of broccoli
“Eating healthier foods can help reduce your risk of cognitive decline,” Salamida said. “This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat.”
One popular diet for brain health is MIND, a hybrid of the Mediterranean and DASH diets, which emphasizes green leafy vegetables, berries, nuts, fish and olive oil while limiting red meat, butter, cheese, sweets and fried foods.
Researchers have found that broccoli is particularly helpful for the brain. It features the compound sulforaphane, which reduces brain inflammation, neutralizes free radicals and helps clear the harmful tau protein.
Grab gum instead of a cigarette
Over 25 million US adults smoke cigarettes, which can harm nearly every organ and reduce life expectancy by at least 10 years, thanks to the higher risk of lung cancer, respiratory diseases, heart disease, stroke and several cancers.
“Smoking damages blood vessels and reduces oxygen flow to the brain while also increasing inflammation, all key drivers of cognitive decline,” Sekuler said.
“And cigarettes are much more than tobacco: Every cigarette contains more than 7,000 chemicals, dozens of them cancer-causing and hundreds harmful to your brain, heart and lungs.”
Quitting smoking can be really difficult — most smokers relapse in the first six months.
Helpful resources include national quitlines (1-800-QUIT-NOW), websites like smokefree.gov, apps like quitSTART and support groups.
“We do not recommend substituting cigarettes with e-cigarettes or vaping,” Salamida said.
“Instead, a person can try substitutions such as sugar-free gum or hard candy or replacing the cigarette with a straw or toothpick.”
Salamida also suggests deep breathing exercises or short walks when a craving hits.
Sign up for a hearing test and eye exam
“Research shows that when your brain has to work harder to process sound or compensate for poor vision, it can divert resources away from memory, thinking and attention,” Sekuler said.
“When you see and hear better, you’re more likely to stay physically active and socially and cognitively involved, both key ways to decrease your dementia risk.”
Sekuler recommends undergoing regular hearing tests and using hearing aids if needed.
Getting eye exams, keeping your glasses prescriptions up to date and addressing vision problems like cataracts, glaucoma and macular degeneration is also crucial.
For people who suffer from these issues, brighter lighting, larger fonts, corrective lenses or assistive devices can make a big difference, Sekuler said.
Go to bed early
Experts say that adults should aim for seven to nine hours of nightly slumber.
That’s because poor sleep “can increase inflammation, harden the brain’s arteries, disrupt the brain’s ability to get rid of waste and toxins and change neural connections, all of which can increase your dementia risk,” Sekuler said.
If you’ve tried everything from A to Z for better ZZZs, you’re not alone.
Suggestions include avoiding caffeine later in the day, minimizing naps, practicing mindfulness meditation, committing to a consistent sleep schedule, setting a cooler bedroom temperature, reducing exposure to noise and distractions, limiting light with a sleep mask or blackout curtains, staying off screens at least an hour before bedtime and putting your phone out of reach.
“Protecting your brain isn’t about perfection,” Sekuler said.
“It’s about making small, consistent choices that support your health over time,” she added. “And remember, you’re never too young or too old to take care of your brain.”
