Dementia risk can significantly be reduced by adopting a healthier lifestyle. The World Health Organization (WHO) emphasizes what protects the brain and what increases cognitive decline risk.
Exercise, healthy eating, and a active social life are key factors in lowering dementia risk, while smoking and alcohol consumption increase it. Essentially, practices that promote general health also offer protection against dementia and other cognitive impairments, according to the WHO’s new recommendations on disease prevention.
As stated, up to 45% of dementia risk can be attributed to controllable factors. Notably, approximately 57 million individuals globally are living with a form of dementia, a trend expected to rise. Currently, there are no available medications that can cure the disease.
Move, Think, Eat: How to Lower Your Dementia Risk
The WHO strongly recommends regular physical activity for both prevention and for individuals already affected by cognitive decline. The organization’s guidelines suggest that adults should engage in a minimum of 150 to 300 minutes of moderate exercise weekly, such as brisk walking or leisurely cycling. Alternatively, 75 to 150 minutes of vigorous activity like running or swimming is recommended.
Cognitive activity plays a crucial role as well—brain training activities are encouraged. The WHO supports lifelong learning, beginning with early childhood education and extending to enriching workplace experiences.
Moreover, the WHO advocates for healthy, balanced nutrition to reduce the likelihood of dementia. Maintaining a healthy weight and managing blood sugar, cholesterol, and blood pressure levels are also emphasized.
What Constitutes Healthy Eating According to WHO?
The WHO provides numerous guidelines on healthy eating. A balanced diet includes a variety of minimally processed and whole foods low in unhealthy fats, free sugars, and sodium. They advocate for unsaturated fats while advising against trans fats primarily found in processed foods.
Protein intake should include a mixture of both animal and plant sources, along with a diverse array of nutrient-rich foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. This ensures adequate vitamin and mineral intake.
Regarding vegan diets, the WHO has been cautious but noted that well-planned plant-based meals can provide sufficient micronutrients. They strongly advise against ultra-processed alternatives to meat and dairy.
New WHO Guidelines on Dementia: What’s Different?
Compared to the 2019 guidelines, the WHO now specifically recommends social activities with others to help lower dementia risk, which was previously deemed unsupported by scientific evidence.
Furthermore, the organization now promotes cognitive stimulation through activities such as reading, storytelling, or group games, like board games.
Recent assessments indicate that hearing aids for individuals with hearing loss can prevent cognitive impairments, as can reducing air pollution levels and particulate matter in both indoor and outdoor environments.
No Recommendation for Vitamin Supplements
The WHO remains skeptical about supplements such as Vitamin B, Vitamin E, Omega-3 capsules, and multivitamins when there is no proven deficiency. Evidence is lacking that these supplements can prevent dementia.
Conditions that Increase Dementia Risk
Certain health conditions significantly elevate dementia risk and should always be treated according to the WHO. These include high blood pressure, diabetes, obesity, hearing loss, sleeping disorders, and depression.
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Further Sources: WHO Fact Sheet on Dementia, WHO Guidelines on Dementia, 2nd Edition, WHO Assessment on Plant-Based Diets (2021), WHO Healthy Diet Guidelines, WHO Guidelines for Physical Activity
