Seven Risk Factors to Monitor Your Dementia Risk
By understanding these risk factors and monitoring them regularly, you can play an active role in maintaining your brain health. Are you curious about your values and want to know where you stand?
Dementia is a complex and growing health problem that can affect people of all ages. While there is no magic formula to completely eliminate risk, there are steps we can take to reduce our risk of cognitive decline. By understanding specific risk factors and their impact on your brain health, you can make targeted choices to keep your brain as healthy as possible. Here are seven key risk factors to watch out for:
- Vitamin D Deficiency: The Sunshine Vitamin That Protects Your Brain
Vitamin D is essential for the health of your bones, your immune system and, not to mention, your brain. A vitamin D deficiency has been linked to a higher risk of cognitive decline and dementia. Especially in the Netherlands, where the sun does not always shine enough, a vitamin D deficiency can develop quickly. It is therefore important to regularly check your vitamin D levels and replenish them through sunlight, food (such as fatty fish and eggs), or supplements.
- Low Omega-3: Fatty Acids That Are Nutrition for Your Brain
Omega-3 fatty acids, such as DHA and EPA, are crucial for healthy brain function. They help reduce inflammation and ensure proper communication between brain cells. Low omega-3 levels may contribute to an increased risk of dementia. Be sure to eat fatty fish such as salmon, mackerel or herring regularly, or consider a supplement if you are vegetarian or vegan.
- Elevated Homocysteine: The Hidden Risk Factor
Homocysteine is an amino acid in your blood that in high concentrations can be harmful to your blood vessels and brain. Elevated homocysteine levels are associated with a higher risk of cardiovascular disease as well as dementia. Fortunately, you can lower this by consuming enough B vitamins such as B6, B12 and folic acid. These can be found in foods such as leafy vegetables, eggs and meat.
- High HbA1C Values: Blood sugar balance is Essential
HbA1C is a marker that represents your average blood sugar level over the past two to three months. An elevated HbA1C level indicates elevated blood sugar levels, which can lead to damage to the blood vessels in your brain. This increases the risk of cognitive decline. It is important to keep your blood sugar balanced through a healthy diet and regular exercise, and to check your HbA1C levels regularly.
- High CRP Values: Inflammation as a Signal
CRP (C-reactive protein) is a protein produced by the liver in response to inflammation. Elevated CRP levels may indicate chronic inflammation, which can be a risk factor for neurodegenerative diseases such as dementia. Reducing inflammation through a healthy, anti-inflammatory diet (rich in vegetables, fruits and omega-3) and regular exercise can help lower CRP levels.
- Poor Cholesterol Balance (LDL/HDL): Cardiovascular Health
Cholesterol plays a role in the health of your blood vessels, and therefore the health of your brain. Elevated LDL ("bad" cholesterol) levels and low HDL ("good" cholesterol) levels can reduce blood flow to the brain, increasing the risk of dementia. A healthy diet high in fiber and healthy fats, such as olive oil, avocados and nuts, can help improve cholesterol balance.
- Chronic Stress: The Effect of Cortisol on Your Brain ⏳
Cortisol, the stress hormone, is useful in stressful situations, but prolonged elevated levels can be harmful to the brain. This is especially true for areas important for memory and learning, such as the hippocampus. Chronic stress may therefore contribute to a higher risk of cognitive decline. By applying stress management techniques, such as meditation, yoga and adequate sleep, you can lower your cortisol levels and protect your brain.
Hereditary predisposition to Alzheimer's: What You Need to Know
In addition to these risk factors, your genetic predisposition may also play a role in your risk of dementia. With the iGene DNA Test, you can gain insight into your genetic predisposition to Alzheimer's and other inherited disorders. This test provides valuable information that can help you make more conscious choices about your lifestyle and diet. It is important to know that hereditary predisposition is not all-consuming; a healthy lifestyle can still make a big difference.
By understanding these risk factors and monitoring them regularly, you can play an active role in maintaining your brain health. Are you curious about your values and want to know where you stand?
