Getting Ahead of Dementia

Dementia cases are expected to double by 2060, raising concerns about protecting cognitive health. While there’s no cure, research shows that certain lifestyle changes can lower dementia risk.

What is dementia?

“Dementia is an umbrella term I use to describe mental decline to patients and their families,” explains Kelly Pham, MD, psychiatrist at Sheppard Pratt. “People commonly think of Alzheimer’s disease, which is a type of dementia. Dementia encompasses all disorders that involve the brain where we see a decline in cognitive ability. We often think of impacts to memory, but there are other domains of the brain that can be affected by dementia,” adds Dr. Pham. Understanding what dementia is—and isn’t—can help us better identify potential risk factors and early warning signs.

Risk factors for dementia

According to Dr. Pham, the risk factors for dementia can be broken down into two categories: nonmodifiable and modifiable risk factors. Nonmodifiable risk factors are factors that can’t be changed or reversed. These include aging, genetics or family history, and traumatic brain injuries (TBIs). 

Modifiable risks are factors that we can reduce or minimize by adopting beneficial habits like eating a healthy diet, staying physically active, and avoiding smoking and drinking alcohol. “Address any high blood pressure, diabetes, stroke, or high cholesterol. Any medical illness that is untreated can put your brain at risk for dementia,” says Dr. Pham.

Lifestyle changes to lower risk

Small, consistent changes can improve brain health. Dr. Pham recommends a nutrient-rich diet and avoiding processed foods, engaging in regular physical activity, and getting six to eight hours of quality sleep every night. Staying mentally and socially active keeps your brain sharp. “Engaging in mentally challenging activities stimulates the brain, preserving cognitive domains like problem-solving and memory,” notes Dr. Pham. “Socialization is really important. It’s not only great from a brain health standpoint, but when people don’t have friends, their dementia tends to be identified far too late,” adds Dr. Pham.

Early signs of dementia

Recognizing the early signs of dementia is crucial for timely intervention and providing the right support. According to Dr. Pham, these symptoms can be observed across three main domains: 

• Cognitive changes often include memory loss, difficulty solving problems, issues with executive function, and struggles with language or communication.
• Behavioral changes may involve noticeable mood shifts, social withdrawal, poor judgment, unusual decision-making, or even auditory hallucinations.
• Physical symptoms such as coordination and balance issues, slowed movement, or changes in gait can also be early indicators.

What to do if you suspect dementia

If you or a loved one shows early signs of dementia, consult a healthcare provider such as a primary care doctor, neurologist, or psychiatrist. Early conversations about legal and medical preferences, like setting up powers of attorney and advanced care directives, can honor the individual’s wishes and reduces stress for caregivers by offering clear guidance during difficult times.

Take proactive steps

While dementia isn’t entirely preventable, incorporating lifestyle changes and adopting healthier habits into your daily routine can reduce your risk.