The numbers surrounding dementia are staggering.

Back in 2019, around 57 million people across the globe were living with it, and by 2050, that number's expected to soar to 153 million.

Dementia is a tough reality, not just for those who have it, but for their families too, bringing along emotional and financial challenges.

The good news? We have some say in taking care of our brain health.

It's a mix of many factors, but this fascinating paper we're exploring shows we actually have more control than we might think.

As per the 2024 Lancet Commission report, about half of dementia cases might be prevented by tackling just 14 risk factors. Even if dementia develops, it could still mean less severity and fewer years dealing with it.

Before diving into the nitty-gritty, let's step back a second. If you haven’t heard of this report yet, here's why it’s a big deal.

The Lancet Commission report on dementia is a comprehensive study featuring top-notch brain health experts from various parts of the world. They’ve reviewed piles of research, creating an impressive guide for understanding and preventing dementia.

They really push for a life course strategy, meaning we should aim to reduce risk factors as soon as possible in life and keep them low. This means even if you’ve been inactive for a while, it’s never too late to make some positive changes.

The research lays out 14 modifiable risk factors for dementia. Based on that…

Here’s a summary of what you can do now to boost your brain health:

1. Education and Cognitive Activity

   The less formal education you’ve had, the higher your risk. More education, like college degrees, seems to lower that risk. These individuals also often have better finances and health, which adds to the protection.

   Even if you missed out on early education, keeping your brain active later in life can help. Whether in school or not, prioritize lifelong learning. Keep your brain curious and engaged—learn a language, pick a new hobby, or dive into a good book.

2. Hearing Loss

   Hearing troubles can lead to social withdrawal and brain decline. It's linked to faster brain shrinkage. Protect your ears from loud noises, get regular hearing checks, and use hearing aids if needed.

3. Depression

   Depression plays a dual role as both a risk factor and a symptom of dementia. Seek help from professionals, maintain strong social ties, and engage in activities that uplift your mood.

4. Traumatic Brain Injury (TBI)

   Brain injuries increase dementia risk. These can be from accidents, falls, or sports like football and soccer. Wear helmets, avoid risky situations, and ensure proper recovery after a TBI.

5. Smoking

   Smoking speeds up brain decline. Quit smoking with support from programs or medication and replace it with healthier habits like exercise.

6. High LDL Cholesterol

   High LDL levels can lead to vascular dementia. Work with your doctor to keep it in check with a healthy diet and exercise.

7. Physical Inactivity

   Regular exercise boosts brain health. Aim for around 150 minutes of moderately intense activity each week. It can be anything from dancing to brisk walking.

8. Diabetes

   Diabetes can mess with brain health. Manage it well with diet, exercise, and, if needed, meds. Early detection is key.

9. Hypertension

   High blood pressure can lead to vascular dementia. Monitor it closely, maintain a healthy lifestyle, and take medication prescribed by a healthcare providor if necessary.

10. Obesity

    Obesity ties into other risk factors, upping dementia chances. Address it with the same lifestyle changes as the last few factors including hypertension, diabetes, and high LDL.

11. Excessive Alcohol Consumption

    Heavy drinking can shrink the brain. Drink moderately, and seek help if needed.

12. Social Isolation 

    Being social helps your brain. Stay connected with friends and family, and join community activities.

13. Air Pollution

    Polluted air can harm the brain. Use air purifiers, avoid high-pollution times for outdoor activities, and support cleaner air initiatives.

14. Untreated Visual Loss

    Visual issues can hinder cognitive activities and interactions. Get regular eye exams and treat any vision problems promptly.

By tackling these 14 factors, you can significantly cut the risk of dementia.

While the numbers about dementia can be scary, we have the ability to make a difference. The report we've looked at gives us a clear guide on how we can keep our brains healthy.

The best part?

You don’t need to change everything in your life all at once.

Start with just one thing you can improve, and then add more changes over time as you feel ready.

Let’s take small steps together to protect our brain health and ease the burden of dementia for ourselves and our loved ones. Stay curious, stay involved, and take control of your brain health—because making smart choices today can help prevent issues in the future.

Spread the Word

Please share this newsletter with your friends and family to help raise awareness about brain health. Encourage them to take steps toward reducing their dementia risk too.

Thanks for being part of this important conversation.

Talk soon,

Grazelle 🌱

Original Article from the Lancet: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/fulltext

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