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The risk of dementia in the fall of life depends heavily on how you care for your mind and body over the years. A good diet, exercise, clean air, a quiet neighborhood, a successful social and personal life – these are just a few examples of what helps maintain intellectual strength until old age.
- By 2050, the number of people with dementia is set to triple, according to research
- There are at least 12 factors that influence the risk of developing the disease
- Among them, apart from alcohol and cigarettes, there are i.a. diet, exercise, noise, eyesight, and no relationship
- You can find more about the coronavirus on the TvoiLokony home page
Terrible statistics
The number of people aged 2050 and over with dementia worldwide will triple by 40, according to a new study published in The Lancet Public Health. This means that 153 million people will live with this type of disorder. Currently, there are about 60 million of them. In Poland, this increase is to be from 663 thousand. up to 1,3 million One of the main causes is an aging population, but experts point out that dementia is not inevitable.
In 2020, “The Lancet” published a study according to which 40 percent. this type of disorder could be avoided or delayed by changes in 12 risk factors. Avoiding alcohol and smoking is actually a matter of course. General health is also of key importance – the authors of the publication mention obesity, diabetes and hypertension among the risk factors. Dementia is also favored by depression, hearing loss, serious head injuries, lack of exercise, and polluted air.
Among the more subtle factors, researchers cite a lower level of education and sparse social contact.
- Read also: How to “immunize” the brain against the effects of Alzheimer’s? There is a way, and a nice one
Do you know what you are eating?
You can see that many of these factors can be influenced by diet. It is not surprising then that research shows its great importance. When scientists from Nanjing Medical University conducted a review of the available research papers on the subject, they noticed a lot of dependence. The analysis showed, for example, that the risk of dementia is reduced by unsaturated fatty acids, antioxidants, B vitamins and the so-called Mediterranean diet.
The disorders were favored by the aluminum present in the food, as well as the low level of vitamin D (although we produce this mainly under the influence of the sun). Researchers from the University of Barcelona argue about the protective effect of a plant-based diet. For 12 years, they followed over 800 elderly volunteers, focusing on the relationship between diet, gut microbiome, metabolism and cognitive performance. The results indicate the protective effect of substances formed in the body after consumption of cocoa, coffee, green tea, red wine, mushrooms, apples, blueberries, oranges and pomegranates. The polyphenols present in these products were beneficial.
At the same time, researchers noticed that, for example, saccharin made from artificial sweeteners was conducive to disease. – Greater consumption of fruit, vegetables and plant-based foods provides access to polyphenols and other bioactive ingredients that can help reduce the risk of cognitive decline in old age – emphasizes the author of the study, Prof. Cristina Andrés-Lacueva.
Move as much as you can
When it comes to sport, as shown by a Korean study with the participation of as many as 62 thousand. seniors, even mild contact with effort should help. Compared to people considered inactive, participants described as insufficiently active were on average 10 percent. less likely to develop dementia. Highly active volunteers had a risk lower by less than 30 percent.
- Read also: These could be early signs of dementia. Pay attention to these symptoms
Movement can work in many ways – it helps to keep the whole body healthy, improves blood circulation and oxygenation. However, other mechanisms are being learned. A group of scientists from the University of California reported that exercise protects synapses, the connections where neurons in the brain transmit signals to each other. The researchers explain that exercise produces a protein that protects the synapses.
Maintaining the integrity of these connections between neurons can be crucial in protecting against dementia. Synapses are places where thinking takes place – says the author of the discovery, prof. Kaitlin Casaletto.
Watch your eyesight
The authors of the publication in “The Lancet” mention hearing loss, but probably vision problems also play a role. As experts from the Guangdong Academy of Medical Sciences reported last year, dementia may be associated with eye disease more often. Chinese specialists remind that earlier, small studies showed a relationship between dementia and macular degeneration, cataracts, eye damage caused by diabetes or glaucoma. These diseases are common in the elderly, as are other conditions that contribute to dementia, so it was difficult to judge the importance of vision problems.
In order to better understand these relationships, the authors of the new work analyzed information on over 12 adults aged 55-73 participating in the well-known UK Biobank project. The results showed that age-related macular degeneration (26% increase in risk), cataracts (11% increase) and diabetes-induced damage (61% increase) were associated with dementia. Glaucoma was only associated with a higher risk of one type of dementia – vascular dementia. The study was observational, which means that it could not identify causes and effects. For example, both dementia and vision problems could be the result of the same disorder.
For example, it found that people with diseases such as diabetes, heart disease, and eye disorders were more likely to have dementia than those suffering from eye disorders alone. Scientists suspect, however, that the limited stimulation of the visual cortex of the brain associated with the problem with vision may also have a detrimental effect. Certainly, with the above-mentioned problems, it is also worth bearing in mind the condition of your brain.
Take care of silence
According to a Danish study published in The BMJ, dementia, especially Alzheimer’s disease, is also favored by prolonged exposure to noise. Scientists estimate that even 1,2 thousand. with 8,5 thous. dementia cases recorded in Denmark during the year can be attributed to road and rail noise.
- Read also: The Clock Draw Test helps detect Alzheimer’s disease early. What is it about?
Many studies have already linked noise to other health disorders, such as coronary heart disease, obesity, and diabetes. A Danish team estimated noise levels in the most and least exposed residential areas and related these results to information in citizens’ health databases. Researchers speculate that noise triggers the release of stress hormones that slowly damage the brain and disrupt sleep.
– If confirmed in future studies, these results could be of great importance in assessing the disease burden and costs for health care of noise from transport. Extending our understanding of the health harmful effects of noise is fundamental to prioritizing the implementation of effective public health strategies focused on the prevention and control of disease, including dementia, the authors of the finding write.
Spouses are better off
In addition to the social life mentioned earlier, a successful personal life can also reduce risk. Researchers from University College London, after analyzing 15 studies involving over 800 of people found that lifelong singles are 42 percent and widows and widowers 20 percent. more at risk of dementia than married people. Partly with widows and widowers, less education and physical health are inferior.
Researchers say preventing dementia in single people should include general health and socializing. It is therefore worth remembering that health, including the condition of the brain, takes a long time and depends largely on its owner. This is probably good news.
We encourage you to listen to the latest episode of the RESET podcast. This time, we asked Orina Krajewska what, according to her, a holistic approach to health is. How to combine the three aspects – body, spirit and mind to enjoy balance and good health? You will hear about this and many other aspects of the topic in the latest episode of our podcast.