Reducing Dementia Risk: The Surprising Benefits of a Firm Handshake
These simple lifestyle changes could protect your brain health and reduce the risk of dementia, here are a few powerful habits that can help keep your mind sharp for years to come.
Dementia affects millions worldwide, with age being the biggest risk factor. But research also shows other factors can influence early dementia, even in people under 65.
In a recent study, researchers from Maastricht and Exeter universities analyzed data from over 350,000 British men and women through the UK Biobank, monitoring participants for up to 15 years. The study, published in JAMA Neurology, identified several key risk factors and protective habits that may influence early dementia onset.
Adopting these simple habits can help lower the risk of dementia. Limiting alcohol intake, ideally keeping it moderate or abstaining altogether, is associated with lower dementia rates. Lifelong learning also plays a crucial role, as staying mentally active through education and new experiences helps keep the mind engaged and resilient. Building physical strength, especially maintaining grip strength, is another important factor, as it serves as a key indicator of overall health and has been linked to a reduced risk of dementia.
12 Factors That Increase Dementia Risk
Key factors that raise dementia risk include:
- Low blood pressure upon standing (orthostatic hypotension)
- Depression
- Alcohol abuse
- Stroke
- Genetic risk
- Socioeconomic disadvantages
- Diabetes
- Heart disease
- Vitamin D deficiency
- Hearing loss
- High C-reactive protein levels
- Social isolation
How to Reduce Your Risk
While some risks, like genetics, are beyond our control, these lifestyle habits may help lower dementia risk:
- Manage blood pressure – Regular checks and treatment if needed.
- Exercise your brain – Try new activities, learn something new.
- Stay social – Keep connected with friends, family, and community.
- Limit alcohol, quit smoking – Avoid substances that add to brain decline.
- Stay physically active – Regular exercise and weight management support brain health.
- Eat a Mediterranean-style diet – Rich in fruits, vegetables, fish, and healthy oils.
- Get quality sleep and manage stress – Good sleep and stress reduction protect brain function.