Top Dementia Risk Factors

You’ve recently lost your car keys, forgot the name of an acquaintance, and found yourself grasping for a word. When should you worry if these minor lapses might transition into dementia or Alzheimer’s Disease (AD)?

First, it’s essential to know the differences between AD, dementia and normal forgetfulness.

AD is the most common cause of dementia, accounting for 60-80% of dementia cases. It involves a set of complex cellular changes in the brain.

Dementia, on the other hand, is a decline in mental ability that interferes with daily life. The symptoms of dementia include a decline in memory and difficulty with communicating, reasoning, and other cognitive skills.

During menopause, women can also experience brain fog, which is benign. Brain fog symptoms feel like dementia symptoms, including feeling “fuzzy” in the head, forgetting the names of items, and struggling to concentrate. While there has not been a clear link established between menopause-related brain fog and dementia risk, consult your provider if you find that you’re dealing with significant brain fog.

While it is not possible to prevent age-related dementia, there are other reversible causes of dementia that should be ruled out when someone experiences cognitive decline:

• Alcohol-related dementia
• Depression
• Hypothyroidism
• Medication side effects
• Vitamin B12 deficiency
• Sleep apnea and other sleep disturbances

Early Menopause and Dementia Risk

The average age of menopause is 52, early menopause (between age 40-45) occurs in about 5% of women. Women who experience early menopause are 35% more likely to develop dementia. Studies show that longer periods of lower estrogen levels might increase oxidative stress and contribute to cognitive decline.

Does MHT Lower or Increase Dementia Risk?

Studies of the impact of menopausal hormone therapy (MHT) on dementia risk have been inconsistent. In a large observational study of British women, no increased risk of dementia occurred with estrogen-only MHT. However, the study also revealed that those taking an estrogen-progesterone combination for more than five years might have a higher risk of dementia.

In another study, the timing of MHT was crucial. If a woman started MHT between the ages of 50-54, no neurological deficits occurred. Yet, if a woman took MHT between the ages of 65-79, she exhibited deficits in memory.

Unfortunately, there are no black and white answers about the risks and benefits of MHT. The choice to use it (as well as when and for how long) is up to each person. Discuss your individual risk profile with an expert prescribing provider to determine the right decision for you.

Modifiable Risk Factors For Dementia

Evidence is growing about the modifiable risk factors for dementia. It’s impossible to control your age, sex, or genetics, but you can manage these risk factors and lessen your overall odds of dementia (as well as benefit your overall health).

The following modifiable risk factors for dementia are responsible for an estimated 40% of dementia diagnoses worldwide:

• Diabetes
• Excessive alcohol consumption
• Hearing loss
• High blood pressure
• Lack of physical activity
• Obesity
• Poor diet
• Smoking
• Air pollution
• Traumatic brain injury
• Social isolation
• Less education

An Action Plan to Lower Your Dementia Risk

Attack these risk factors by focusing on three key areas: daily habits, controlling medical issues, and maintaining your mental health.

Follow healthy daily habits

• Do not smoke. Smoking damages the brain cells
• Get adequate sleep. Uninterrupted sleep helps the brain repair itself
• Eat healthily. A Mediterranean-type diet correlates with a lower risk of dementia
• Exercise: Regular physical activity can protect brain function
• Limit sugar intake: Added sugar can increase brain fog and mild cognitive impairment
• Prevent head injury: Drive safely, wear a helmet, and avoid falls
• Limit your exposure to air pollution. Pay attention to pollution levels in your area and stay indoors or wear a mask if the outdoor air is unhealthy.

Treat health conditions

• Treat heart problems to maintain blood flow to the brain
• Control high blood pressure that can also damage the brain
• Get a hearing test—hearing loss may account for 8% of dementia cases—and use a hearing aid if you need one
• Take control of your blood sugar. Elevated blood glucose levels can impact brain fog

Maintain your mental health

• Maintain friendships and make new relationships
• Maintain an active social calendar for group activities
• Learn something new! Engage in a new hobby or class, particularly one that challenges the brain, like learning a language or a new software program
• Go back to school and finish your degree
• Read or write every day
• Play games or puzzles

It’s never too early or too late to make changes to lower your dementia risk. These new habits will also promote positive physical and mental health and decrease brain fog episodes. Commit to healthy habits and self-care so you can know you’re doing your best to prevent dementia and Alzheimer’s.