Dementia Prevention: My Personal Playbook
For many, the idea of living a long life is often overshadowed by the fear of developing dementia. This fear is understandable, especially after witnessing loved ones struggle with the condition. I share this concern and, instead of focusing solely on the fear, I've developed a practical approach to reduce my risk of dementia. In this blog, I’ll walk you through the steps I’ve incorporated into my life—starting with the 'why,' focusing on the 'how,' and, finally, addressing the 'what.'
My Dementia Prevention Protocol
Reducing the risk of dementia requires consistent, focused efforts in key areas of health. Here’s how I tackle it:
1. Avoiding Diabetes
Diabetes is a significant risk factor for dementia, with some referring to Alzheimer’s as "Type 3 Diabetes." To lower this risk, I focus on managing my blood sugar levels and maintaining insulin sensitivity:
A1C Monitoring: I track my A1C levels quarterly, ensuring they stay well below the pre-diabetic range.
Eat Whole Foods: My diet is centered around whole, minimally processed foods, and I avoid excessive sugar intake to keep blood sugar levels stable.
Exercise Regularly: Regular physical activity plays a crucial role in maintaining insulin sensitivity. I make sure to include both cardio and strength training in my routine, aiming for five days of exercise each week.
2. Monitoring
Key Biomarkers
Chronic inflammation, nutrient deficiencies, and other factors can influence brain health. Regular monitoring of certain biomarkers can help identify areas for improvement:
CRP and IL-6: Chronic inflammation is linked to dementia risk. I track these markers to adjust my diet and lifestyle as needed.
Vitamin D: Low levels of vitamin D are associated with cognitive decline. I regularly monitor my levels and supplement as necessary to keep them in the optimal range.
Homocysteine: Elevated homocysteine levels are a known risk factor for dementia. I keep an eye on this and adjust my B vitamin intake accordingly.
Omega-3 Levels: Omega-3 fatty acids, particularly DHA, are crucial for brain health. I monitor my Omega-3 index and adjust my diet and supplements to ensure optimal levels.
3. Lifestyle Habits That
Support Brain Health
In addition to diet and biomarkers, maintaining healthy lifestyle habits is key to supporting cognitive function:
Exercise Regularly: Physical activity not only promotes overall health but also enhances blood flow to the brain, which is vital for cognitive function.
Prioritize Sleep: Sleep plays a critical role in brain health. I aim for 7-8 hours of quality sleep each night to support optimal cognitive function.
No Smoking & Limit Alcohol: Smoking and excessive alcohol consumption increase the risk of dementia. I avoid smoking and limit my alcohol intake to about one drink per month.
Takeaways for You
Focus on Blood Sugar: Preventing diabetes is one of the most important steps you can take to reduce dementia risk. Keep an eye on your blood sugar and make dietary choices that help keep it stable.
Track Key Biomarkers: Monitoring biomarkers such as CRP, vitamin D, and homocysteine provides early insights into your risk and can help you adjust your health strategy.
Lifestyle Choices Matter: Regular exercise, sufficient sleep, and avoiding smoking and excessive drinking are all essential for reducing your dementia risk.
Preventing dementia is about taking a proactive and holistic approach to your health. By focusing on blood sugar management, tracking important biomarkers, and adopting healthy lifestyle habits, we can significantly reduce our chances of developing dementia. It’s about making informed choices today for a healthier brain tomorrow. Start implementing these steps, and you’ll be well on your way to a brighter, clearer future.