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The Lancet Commission on Dementia recently published their 2024 findings, and they listed 14 modifiable risk factors for dementia. As the word modifiable implies, these are things that are within our control that we can do to reduce our risk.
Interestingly, 10 of those 14 items need to be controlled in midlife in order to decrease dementia risk as we age. So, what’s on the list?
Modifiable Risk Factors for Dementia:
Many of these are the same factors that increase our risk for heart disease and cancer.
Although tackling all of these items at once may feel overwhelming, making a few simple changes can point you in the right direction.
Start by addressing sleep, nutrition, and exercise. Poor sleep quality has been associated with depression, high blood pressure, diabetes, and obesity, just to name a few. So start by making sure you are getting enough good quality sleep each night.
Next, make a few easy but critical tweaks to your diet. Increasing your intake of plants, particularly dark, antioxidant rich foods like blueberries and dark leafy greens, will provide your body with an abundance of fiber and important phytonutrients.
Eat more fruits and vegetables of all colors (eat the rainbow!), consider adding a couple of servings of healthy fish to your diet per week, and increase your intake of whole grains. Avoid processed foods, particularly prepared meats like sausage or deli meat, and eliminate fast food when at all possible. These simple changes alone may decrease your LDL cholesterol and your risk for heart disease and diabetes and help you lose weight all at the same time.
Finally, the importance of exercise in overall health and longevity can not be overstated. Exercising causes the release of proteins called myokines into the blood. Myokines have a number of positive effects, including improving brain health and decreasing skin aging. They also improve several of the other modifiable risk factors for dementia, including lowering blood pressure and blood sugar and improving depression.
With so many things in this life that seem out of our control, it’s nice to know there are ways we can be proactive to help extend our lifespan, health span, and memory.
Dr. Candace Thrash, MD, is a board-certified dermatologist specializing in medical and cosmetic dermatology. With over 20 years of experience, she excels in treating a wide range of skin conditions. Her philosophy is that treatments should be tailored to each unique individual. Her compassionate approach, clinical expertise, and meticulous attention to detail make her a patient favorite at Sanova Dermatology. She currently practices out of our Bee Cave & Lakeway location, to schedule your visit with her click here.