Dementia is a condition that describes a collection of neurological diseases that are identified by a loss of cognitive function, such as memory, thought, orientation, understanding, calculation, learning ability, language, and judgment.
The most common is Alzheimer’s disease, which takes place in approximately 60-70% of cases. Others include vascular dementia, dementia with Lewy bodies, and frontotemporal dementia. The conditions are progressive and lead to a loss of the ability to function on a daily basis.
While age is the highest risk factor—primarily affecting those over 65—dementia is not a normal part of aging. Genetics, lifestyle, and underlying health conditions also play important parts. In Nigeria, dementia has been on the rise, following the trend of the world.
Over 50 million individuals worldwide have dementia, with nearly 10 million new cases every year, reports the World Health Organization. Sub-Saharan Africa, and Nigeria, are experiencing an increase in numbers due to aging populations and improved healthcare leading to longer lifespans.
Ways to reduce the risk of dementia
Engage in regular exercise
Regular exercise, such as walking, dancing, or Nigerian traditional dances, improves blood flow to the brain and also helps in the formation of new neurons. Regular exercise was demonstrated by the Caerphilly Heart Disease Study to reduce considerably the risk of cognitive impairment and dementia.
Eat a brain-healthy diet
Adopt dietary patterns like the MIND diet, which combines elements of the Mediterranean and DASH diets, with an emphasis on leafy greens, nuts, berries, beans, whole grains, fish, and poultry. This diet has been shown to have a reduced risk of Alzheimer’s disease.
Stay mentally active
Engage your brain by acquiring new skills, reading, painting, playing board games like Ayo, or doing puzzles. Cognitive stimulation can create cognitive reserve, which may postpone the appearance of dementia symptoms.
Stay connected socially
Frequent contact with family, friends, and community members can enhance mental health and cognitive function. Being involved in communal activities or attending local events promotes such relationships.
Maintain cardiovascular health
Control blood pressure, cholesterol, and blood sugar levels to reduce the risk of vascular dementia. Regular health check-ups are required for early identification and management of these conditions.
Prioritise quality sleep
When you don’t rest your brain after much work, there is high chance that over time, fatigue will set in. This can lead to forgetfulness even as a young adult. Aim for 7-8 hours of restful sleep each night. Poor sleep patterns, including insomnia or sleep apnea, have been linked to an increased risk of dementia.
Avoid smoking and limit alcohol consumption
Smoking and excessive alcohol intake can damage blood vessels, increasing the risk of cognitive decline. Reduce the risk of dementia by eliminating or taking less alcohol; also reduce the rate of smoking for optimum health.
Prevent head trauma
Use appropriate safety measures, e.g., helmets when motorcycle or bicycle riding, to prevent traumatic brain injury, which can increase the risk of dementia.
Deal with Stress
Chronic stress can impair cognitive function. It causes anger, depression and over time, dementia. Incorporate relaxation techniques like meditation, slow breathing, sleep, or routine habits to maintain mental well-being.
Treat hearing loss early
Untreated hearing loss has been associated with an increased risk of dementia as given by the World Health Organsation. Early hearing tests and the use of hearing aids where necessary can negate this risk. Also, if you travel a lot, ensure that you use ear buds when you are on flight, especially if are sitting close to the wings of the aircraft, to prevent excessive noise from penetrating your ear and causing damage.
