14 Steps To Help Prevent 50 Million Cases of Dementia By 2050

In 2019, there were about 57 million cases of people with dementia all over the world. According to research by University College London, there will be over 153 million cases by 2050. However, individuals can remove themselves from this statistic. In July 2024, the Lancet Commission on Dementia Prevention, Intervention, and Care reported that 45% of dementia cases could be prevented by addressing 14 modifiable risk factors. These risk factors appear throughout various life stages, including childhood. But with new awareness of this research, people can begin preventing dementia far before the golden years.

Lead author Professor Gill Livingston from UCL Psychiatry explained, “Our new report reveals that there is much more that can and should be done to reduce the risk of dementia. It’s never too early or too late to take action, with opportunities to make an impact at any stage of life.

Stop smoking

Cigarettes contain highly toxic chemical compounds that worsen the risk of many health conditions. Observational studies indicate that smokers have a higher risk of developing all types of dementia, and an even higher risk (up to 79%) for Alzheimer’s in particular. New research indicates that smoking during midlife (age 45—65) increases the risk more than smoking after 65 years of age. The good news is that quitting at any point in life can reduce the risk once again, according to some studies.

Increase social contact

United States Surgeon General Vivek H. Murthy has described the country as undergoing an “epidemic of loneliness” that’s worsened by social media and other forms of technology. Murthy adds that isolation is linked to other dementia risk factors, such as obesity and substance abuse.

Therefore, Lancet study author Andrew Sommerlad, BMBS, PhD, states that frequent socialization is vital for reducing dementia risk. “There is consistent evidence that having more frequent social contact with others and lower levels of loneliness are linked to lower dementia risk,” said Sommerland, also an associate professor at University College London’s Division of Psychiatry and Consultant Old Age Psychiatrist in Islington Memory Service. “This is likely to be because social contact in any form is an effective way of exercising our brains to build cognitive reserve, or resilience, against dementia pathology.” It also encourages healthy behaviors like exercise and stress reduction.

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Avoid alcohol

David Merrill, MD, PhD, a board-certified geriatric psychiatrist and director of the Pacific Neuroscience Institute’s Pacific Brain Health Center, states that heavy alcohol usage heightens the risk of dementia as well as other health issues like obesity. “This can be heavy daily use or also periodic episodes of binge drinking. Both are detrimental to the health of the brain with aging,” he said. “It’s now increasingly accepted that there is no ‘healthy’ amount of alcohol intake for the brain or body, so one would imagine that the trajectory of dementia would improve with less alcohol use.”

Sommerland echoes this. “The evidence is building that drinking any amount of alcohol is damaging for dementia risk and general health so reduction over time in the proportion of people drinking or engaging in other risky health behaviors is positive.”

Physical activity 

Physical inactivity at any age is linked to worse cognition and higher dementia risk. This is because physical activity helps reduce chronic inflammation, improve blood flow, increases proteins needed by brain cells, improves heart and metabolic health, all of which is helpful for preventing dementia.

Manage hearing loss

Strong evidence links hearing loss for people in mid to late life and the risk of getting dementia. The exact reason is unclear but researchers theorize that people with hearing difficulties are more likely to experience depression and social disconnect, which are risk factors in and of themselves. Another theory says that hearing loss makes the brain more vulnerable to damage, which makes the organ less stimulated and more prone to cognitive-related diseases.

Individuals can protect their hearing since childhood by using ear defenders or plugs in noisy areas, and lowering the volume on earbuds and headphones. Additionally, from midlife and on, they should get regular hearing checks and wear hearing aids if needed. Studies suggest that hearing aids could lower the risk of cognitive decline by almost 20%

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Avoid head injuries

Research shows that traumatic head injuries lead to a higher risk of dementia or even early-onset dementia. These kinds of injuries are more prevalent in vehicle accidents and people who engage in horseback riding, skiing, skateboarding, contact sports, etc. As a result, seatbelts and helmets are key for preventing injuries and, thereby, dementia.

Treat diabetes

People who have type 2 diabetes have a heightened risk of dementia, particularly those individuals who develop in midlife as opposed to late-life. The two conditions have similar characteristics, such as altered brain metabolism, inflammation, oxidative stress, vascular issues, and problems with insulin signaling. Therefore, preventing dementia may come in the form of diabetes management, which typically involves changes in diet, activity levels, weight, and medication. 

Manage depression

People with clinical depression have a higher risk of developing dementia than those without it. This is because the disease can increase stress hormones, decrease proteins needed for brain cells, and shrink the part of the brain needed for forming memories. This is particularly true for people depressed during midlife. However, people who treated their depression through psychotherapy, medication, or both were less likely to develop dementia than those with untreated depression.

Treat hypertension

People in midlife with hypertension, also known as high blood pressure, have an increased risk of Alzheimer’s disease and vascular dementia. Fortunately, hypertension can be managed through diet, medication, and lifestyle changes under professional supervision. Several studies showed that people who took blood pressure medication had a lower risk of dementia compared to those in the placebo group. 

Improve air quality

Research shows that air pollution is another risk factor for cognitive impairment. Although it’s impossible to entirely avoid air pollution, you can reduce exposure by using air purifiers or central air cleaning systems to reduce indoor levels. Additionally, you should minimize exposure to car exhaust by closing windows and vents in heavy traffic and occasionally airing out the vehicle to avoid CO2 buildup. 

Read More: Air Pollution Linked to Higher Dementia Risk: Study

Good early education

Research indicates that good quality education in childhood could be key to preventing dementia in adults. Although adults can’t control their past education, it’s helpful to understand why this is the case. The brain undergoes major development and maturity during childhood. Therefore, good education and learning experiences build circuits in the brain that create abilities to memorize, process information, think, and solve problems. The more circuits created in early life, the better the brain can compensate for damage later on in life. It can also make it easier for the brain to repair and continue making new circuits. 

Treat high LDL cholesterol

High cholesterol is a common but treatable condition. But untreated, it can increase the risk of more serious health issues such as blood vessel damage and strokes. Now, researchers have discovered it can also lead to vascular dementia, which occurs when there is reduced blood flow to the brain cells.

Manage obesity

Middle-aged people who are obese have a higher risk of cognitive impairment and dementia compared to those with healthy body weights. Obesity is also associated with other risk factors like physical inactivity as well as hypertension and diabetes. 

Treat visual loss

Vision loss is common, but people who don’t wear prescribed glasses for near- or far-sightedness over a long period of time can increase the risk of dementia, as can untreated diabetic retinopathy and cataracts. These two conditions can come with inflammation and blood vessel damage, both of which can contribute to cognitive diseases. Therefore, preventing dementia can come in the form of wearing glasses or contact lenses as needed and getting regular eye checkups.

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