Healthy habits to prevent stroke and dementia in older people

As we age, taking care of our brain and heart becomes increasingly important. Two of the most serious health concerns for older adults are strokes and dementia.

A stroke happens when blood flow to the brain is interrupted, which can cause damage to brain cells.

Dementia, on the other hand, is a condition that affects memory, thinking, and decision-making. These conditions are not only life-changing for the person affected but also for their families and caregivers.

The good news is that research shows making certain lifestyle changes can reduce the risk of both stroke and dementia, keeping the brain and body healthier for longer.

One of the most important steps is staying physically active. Regular exercise improves blood flow throughout the body, including to the brain.

Studies have consistently shown that older adults who engage in moderate physical activity, such as walking, swimming, or dancing, have a lower risk of stroke and dementia.

A study published in Neurology in 2021 found that individuals who exercised for at least 150 minutes per week had significantly better brain function and lower risk of dementia compared to those who were sedentary. Exercise also helps maintain a healthy weight and lower blood pressure, both of which are critical for preventing stroke.

Eating a healthy diet is another key factor. The Mediterranean diet, which focuses on fruits, vegetables, whole grains, nuts, fish, and olive oil, has been widely studied for its brain-boosting benefits. Research shows that this diet is linked to a lower risk of stroke and slower cognitive decline.

A 2020 study in The BMJ found that older adults who closely followed a Mediterranean-style diet were 20% less likely to develop dementia. This diet is rich in antioxidants and healthy fats, which help protect brain cells from damage and improve overall brain health.

Managing blood pressure is also critical. High blood pressure, or hypertension, is one of the biggest risk factors for stroke and can damage blood vessels in the brain over time, increasing the risk of dementia.

Regularly monitoring blood pressure and keeping it within a healthy range can make a big difference. Research published in The Lancet in 2019 showed that reducing systolic blood pressure (the top number) to below 120 mmHg significantly lowered the risk of stroke and cognitive decline in older adults.

Good sleep is another often-overlooked but essential factor. Sleep is when the brain clears out waste products and repairs itself. Chronic sleep problems, such as insomnia or sleep apnea, can increase the risk of both stroke and dementia.

A study in Nature Communications in 2021 found that older adults who consistently got seven to eight hours of quality sleep per night had better brain health and were less likely to develop dementia compared to those who slept too little or too much.

Staying socially active and mentally engaged can also protect the brain. Socializing, learning new skills, or even solving puzzles helps keep the brain sharp and builds what researchers call “cognitive reserve.” This is the brain’s ability to adapt and compensate for damage.

A 2018 study in The Journals of Gerontology found that older adults with strong social connections and regular mental stimulation had a lower risk of dementia, even when other risk factors were present.

Finally, avoiding smoking and limiting alcohol intake are crucial steps. Smoking damages blood vessels, increasing the risk of stroke and cognitive decline.

Drinking too much alcohol can also harm the brain over time. However, moderate alcohol consumption, particularly red wine, as part of a healthy diet may have some protective effects, though this should be discussed with a doctor.

In summary, lifestyle changes like regular exercise, a healthy diet, good sleep, and staying socially and mentally active can make a big difference in preventing stroke and dementia in older adults.

These habits not only protect the brain but also improve overall quality of life, helping people age with greater independence and vitality.

If you care about dementia, please read studies about how the Mediterranean diet could protect your brain health, and Vitamin B supplements could help reduce dementia risk.

For more information about brain health, please see recent studies that high-fiber diet could help lower the dementia risk, and these antioxidants could help reduce dementia risk.