Lowering Dementia Risk for Type 2 Diabetes Individuals: Adopting These 7 Habits Might Be Beneficial
Living Healthy with Diabetes: Reducing Dementia Risk
Diabetes isn't just about managing blood sugar levels; it's also about lowering the risk of dementia. A recently published study in Neurology highlights the role of lifestyle choices in keeping dementia at bay for people with type two diabetes.
The Impact of Dementia
Dementia, a broad term for brain disorders, affects memory, thinking, and reasoning. As it progresses, it can severely interfere with daily life and independence. While age and family history are uncontrollable risk factors, other factors can be modified to reduce the risk.
Diabetes: A Double Whammy
Besides being a risk factor for dementia, diabetes also increases the risk of heart disease, kidney disease, and other complications. By adopting healthy habits, people with diabetes can improve their overall health and potentially lower their dementia risk.
Healthy Lifestyles Lower Dementia Risk
Researchers in this study examined the impact of seven healthy lifestyle habits on dementia risk. These habits included:
- Not smoking
- Moderate alcohol consumption
- Regular physical activity
- Eating a healthy diet
- Adequate sleep
- Less sedentary behavior
- Frequent social contact
Over 160,000 participants, including more than 12,000 with diabetes, were followed for an average of 12 years. The research found that healthy lifestyle choices were associated with a lower risk of developing dementia. This reduction was even more significant among participants with diabetes.
A Word of Caution
While the study suggests a correlation between healthy lifestyles and lower dementia risk, it's important to consider its limitations. The data was self-reported, increasing the possibility of errors. Additionally, lifestyle factor changes were not tracked, and data was not collected before participants developed diabetes.
Looking Ahead
The study adds to the growing body of evidence suggesting that lifestyle choices can significantly impact health. By recommending and promoting these habits, doctors and medical professionals can help their patients with diabetes improve their overall health and potentially delay or prevent dementia.
Embrace a Healthy Lifestyle
By focusing on regular physical activity, a brain-healthy diet, cognitive engagement, stress management, social interaction, cardiovascular risk management, and medication adherence, individuals with type 2 diabetes can lower their risk of developing dementia.
- Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Engage in activities like walking, cycling, or swimming.
- Brain-Healthy Eating: Adopt a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Cognitive Engagement: Participate in mentally stimulating activities, such as puzzles or learning a new skill.
- Stress Management and Sleep Quality: Practice stress-reducing techniques and ensure adequate sleep by maintaining a consistent sleep schedule.
- Social Interaction: Engage in regular social activities to maintain social connections.
- Cardiovascular Health: Control blood pressure, blood sugar, and cholesterol levels through lifestyle changes and medication if necessary.
- Medication Adherence: If prescribed, adhere to medications like metformin, which can help manage diabetes and possibly benefit brain health.
- Embracing a regular exercise routine, such as walking, cycling, or swimming, for at least 150 minutes per week may lower the risk of developing dementia for individuals with type 2 diabetes.
- Adopting a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats could potentially decrease the risk of dementia for those with type 2 diabetes, as part of a brain-healthy eating approach.
- Engaging in mentally stimulating activities, such as puzzles or learning a new skill, may contribute to cognitive engagement and potentially reduce the risk of developing dementia for individuals with type 2 diabetes.
- Practicing stress-reducing techniques and ensuring adequate sleep by maintaining a consistent sleep schedule could help improve sleep quality and potentially lower the risk of dementia for people with type 2 diabetes.
- Engaging in regular social activities, such as community events or clubs, could promote social interaction and help maintain social connections, potentially reducing the risk of dementia for individuals with type 2 diabetes.
- Managing cardiovascular health by controlling blood pressure, blood sugar, and cholesterol levels through lifestyle changes and medication, if necessary, could potentially lower the risk of developing dementia for people with type 2 diabetes.
- Adhering to medications like metformin, which can help manage diabetes and possibly benefit brain health, is crucial for individuals with type 2 diabetes in their pursuit of lowering their risk of developing dementia.
- A contextual approach to health and wellness, including regular physical activity, a brain-healthy diet, cognitive engagement, stress management, social interaction, cardiovascular risk management, and medication adherence, could be type-2 diabetes-specific therapies and treatments for delaying or preventing dementia.
