Exercise, weight loss and 10 other ways to avoid dementia, according to London scientists
The highest controllable risk factor for dementia is a lack of physical activity, study shows
A team of researchers in London have channeled the power of research into creating a straightforward list of steps, like moving more and managing blood pressure, that anyone can take to reduce their risk of dementia.
The list of factors that researchers believe contribute to dementia, while not unknown to this point, is now backed by new research from the Lawson Research Institute, which found that about half of dementia cases in Canada are connected to lifestyle factors that can generally be controlled.
"The best way to treat dementia is preventing or delaying onset. The nice thing about finding out these risk factors, is it means we can change our dementia risk by changing something in our daily life," said Surim Son, the study's lead author and a PhD candidate at Western University.
On top of confirming the prevalence of previously-known dementia risk factors in the Canadian population, the researchers also found out how significant each factor's effects on dementia risk are.
The study, published in The Journal of Prevention of Alzheimer's Disease, looked at 30,000 Canadians over the age of 45, and identified the Top 12 controllable risk factors — many are ones people can take charge of to reduce their risk for Alzheimer's disease and other types of dementia. In order of significance, they are:
- Physical inactivity
- Hearing loss
- Obesity
- Hypertension
- Mid-life traumatic brain injury
- Depression
- Less education early in life
- Sleep disturbances
- Diabetes
- Smoking
- Excessive alcohol consumption
- Social isolation
"Nearly half of dementia cases in Canada are associated with or influenced by these risk factors that are related to our lifestyle and healthy behaviours," Son said.
At the top of the list by a significant margin are physical inactivity, hearing loss, obesity and high blood pressure, all of which have high rates of occurrence in Canadians with dementia.
WATCH | Lifestyle choices that could reduce your risk of dementia:
About 10 per cent of dementia cases happened in people who consistently got less than 150 minutes of moderate to vigorous physical activity per week. More than six per cent of patients were obese, had hypertension, or had hearing loss.
"This is significantly higher than other risk factors. For instance, only three per cent of dementia cases were associated with less education. Less than two per cent of dementia cases were associated with smoking in Canada," Son said.
Overall, some of the risk factors are incredibly prevalent in the Canadian population, she said. 83 per cent of Canadians don't get enough physical activity, 30 per cent have high blood pressure and 31 per cent are obese, the study shows.
The study shows that while some risk factors on the list aren't modifiable after they appear or progress to a certain point — brain injury, diabetes and hearing loss, for example — acting early to prevent them, slow their progression or manage them can have a notable impact.
There's a significant overlap in the most manageable risk factors and the ones with the highest impact. High blood pressure can often be managed through medication, diet changes and exercise. A healthy diet and exercise also directly work to counter risks brought on by physical inactivity and obesity.
According to Son, the study has been well received by health officials.
"The findings have been included by Public Health Agency of Canada as part of their national dementia report to increase awareness," she said.
The widespread adoption of healthier habits to prevent dementia could do wonders in easing the burden on the country's medical system, Son added.
"Over 700,000 Canadians are living with dementia, and this number is [expected] to double in the next 25 years," Son said. "When we prevent dementia, this means that it also reduce our healthcare costs and then our healthcare burden."
High interest from community, Son said
To promote the lifestyle changes that Son's research suggests could lower dementia risk, she's created a calendar that reminds people of the importance those steps can have.
She's been handing it out to local clinics, and even community members who contact her for a copy.
"I've received many emails asking for a copy," she said.
The calendar, named "12 ways to prevent dementia," includes the risk factors in the study, and how to address them. It goes with Son's top advice to those hoping to make changes.
"If you're changing your daily life, maybe you can start from one simple, easy risk factor you can modify to improve your brain health," she said.
"I can already see a lot of people are interested in [lowering] their risk of dementia by changing their lifestyle."
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