Up to 40% of dementia cases could be prevented or significantly delayed through early and consistent preventive measures, according to neurologist David Pérez Martínez. He states that it is never too late, nor too early, to start caring for one's brain health.
Pérez Martínez, Director of the Neurology Service at Hospital Universitario La Luz, recently published the book Cuida tu salud cerebral (Care for Your Brain Health). This guide offers practical advice, aiming to equip readers with information to adopt preventive strategies throughout their lives.
He stresses that diseases like Alzheimer's often begin many years before symptoms appear. "For ten or fifteen years we have known that diseases like Alzheimer's do not start when symptoms begin, but much earlier, probably fifteen or twenty years before," Pérez Martínez explained, according to WHO Guidelines on dementia risk reduction. "Therefore, if we intervene early with preventive measures, we could try to slow the course of these types of diseases or delay their onset."
Preventing Cognitive Decline at Every Age
Strengthening brain health helps compensate for aging. While more information is still needed on the origins of cognitive deterioration processes, a continuous, multidimensional approach to prevention is important from birth through old age. Educational attainment plays a fundamental role; poor education in childhood and adolescence links to less cognitive reserve. This highlights the importance of intellectual stimulation and early learning.
During middle age, between 30 and 60 years old, managing arterial hypertension, obesity, excessive alcohol consumption, and hearing loss is essential. These factors can trigger long-term cognitive decline. In later life, social isolation, depression, a sedentary lifestyle, diabetes, smoking, and exposure to environmental pollution all influence brain health.
Pérez Martínez noted that these interventions are effective at any point in life. "These interventions work at any time of life, even in childhood," he said. "Data shows how children who have fewer psychological traumas, better nutrition, or a higher educational level, thirty, forty or fifty years later have a lower incidence of dementias." He added that even those with an Alzheimer's diagnosis can improve their prognosis through physical exercise, cognitive stimulation, vascular risk factor control, and better sleep. "Therefore, it is never too late or too early to try to make these types of interventions," he reflected.
Global Impact and Lifestyle Changes
Globally, over 55 million people live with dementia. Experts project this figure could triple by 2050. Pérez Martínez advocates making information accessible so everyone can consciously adopt preventive measures. Investing in prevention can significantly avoid or delay neurodegenerative diseases like Alzheimer's.
This requires a progressive shift towards a new lifestyle. Key components include regular physical exercise, balanced nutrition, cognitive stimulation, good rest, and strong social relationships. "We need to adopt a brain-healthy lifestyle, but knowing that it cannot be changed radically overnight," Pérez Martínez advised. "We must analyse what we are doing well and what we are doing wrong. And with this whole approach, which I put in my book as a guide, try to plan short-term challenges. We know that small changes have a significant impact, so we must start with small actions that accumulate and have a long-term beneficial effect. Just as we save to have a financially healthy retirement, we must make preventive interventions to have a cognitively healthy retirement."
He highlights the beneficial effects of physical exercise on the nervous system, including its capacity to generate new neurons. Greater exercise quantity and intensity lead to more cognitive benefits, helping both healthy individuals and those with existing cognitive impairment. Good sleep and rest are also important for brain rejuvenation. Strong social relationships and mental well-being are equally relevant.
Recognising Warning Signs and Seeking Help
Pérez Martínez also warns about the negative impact of stress, anxiety, and depression on brain health. He discusses the dangers of a "cognitive sedentary lifestyle," often linked to social media and new technologies. These platforms offer many interactions and information but often lack deep value, generating little neuronal plasticity. Activities like reading, discussion, critical thinking, and play provide more adequate stimulation.
In Spain, dementia prevalence stands between 7% and 10% among people over 65 years old. Of these cases, 60% to 70% are Alzheimer's. Currently, no treatment exists beyond alleviating symptoms. However, intervention is possible at any disease stage. This improves the quality of life for both the patient and the caregiver, as dementia affects the entire family unit.
Pérez Martínez calls dementia a "silent pandemic." He recommends vigilance for risk factors and warning signs. These include repeating questions, forgetting important appointments, difficulty with complex daily tasks or planning, and alterations in orientation and language. Loss of interest in enjoyable activities, social isolation, and mood changes are also indicators.
It is essential to consult a doctor when detecting these combined or worsening signs. Pérez Martínez cautions, "If we wait for the patient to have evolved, the effectiveness of the treatment will be much lower." A concerning study shows European patients wait over 15 months on average from symptom onset to seeing a general practitioner. This delay represents many lost opportunities for early intervention and better outcomes.
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Originally published by Ara Cat. Read original article.
