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brainhealth

Brain Health

Risk Factors and Preventive Care

Conditions that increase your chances of developing a disease are known as risk factors. These variables are either modifiable (meaning you can change them) or non-modifiable (meaning they can't be changed). Dementia risk is influenced by both non-modifiable and modifiable risk factors. In DC, the leading modifiable risk factors associated with cognitive impairment are diabetes, high cholesterol, hypertension or high blood pressure, obesity, smoking, and low physical activity. Other potentially modifiable risk factors include unhealthy diet, excessive alcohol use, depression, and severe head injury. Risk factors are categorized into four sections:

  • Vascular Risk Factors
  • Lifestyle Risk Factors
  • Psychosocial Factors
  • Other Risk Factors

Vascular Risk Factors

Diabetes 

Type 2 diabetes occurs when the body no longer produces insulin properly. To reduce your risk for type 2 diabetes, it is recommended that you are physically active, eat plenty of fiber and whole grains, lose extra weight, and skip fad diets.

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body don’t respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually, your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes—and type 2 diabetes down the road. Click here to learn more.

Hypertension 

Hypertension occurs when the pressure of the blood pushing up against the walls of your arteries (blood pressure) is consistently higher than normal. Hypertension can increase the risk of heart disease, heart attack, and stroke. Hypertension can be controlled by working with your doctor to develop a plan, making lifestyle changes, checking blood pressure at home, and taking medication.

High Cholesterol 

Cholesterol is not inherently “bad”, although too much cholesterol can be a problem. High cholesterol has no symptoms and can only be detected in a blood test. Nutrition, exercise, and medications can be important tools in improving or controlling high cholesterol. Click here to learn more about Heart Disease and Stroke Prevention and Care

Obesity 

Obesity is a major contributor to chronic diseases such as cardiovascular disease (CVD) and type 2 diabetes. Modifiable risk factors for obesity include poor nutrition and lack of physical activity. It is recommended that adults achieve and maintain a healthy weight by eating a healthy diet and getting enough physical activity.

Vascular Risk Factors Resources

  • DC Health’s Living Well Self-Management Workshops are evidence-based self-management programs originally developed at Stanford University. The workshops are FREE and available to any resident of the District of Columbia age 18 and over seeking help with managing cancer and chronic health conditions such as diabetes, obesity, arthritis, heart disease, high blood pressure, chronic pain, depression, anxiety and/or cancer. Click here to learn more.
  • The National Diabetes Prevention Program—or National DPP—is a year-long, evidence-based program for people diagnosed with pre-diabetes. Participants who complete the program can reduce their risk of developing type 2 diabetes by 58%. Select here to take the ADA’s Prediabetes Risk Test. Click here to find the closest DPP class near you.
  • Diabetes Self-Management Education Programs, also known as DSME, can help you manage your diabetes, prevent complications, and take control of diabetes symptoms such as tiredness, pain, and depression. DSME is a program covered by Medicare and many insurance plans. The District of Columbia offers several DSME classes across all wards. Click here to find the closest DSME class near you.

 

Lifestyle Factors 

Smoking 

Tobacco use is the number one cause of preventable disease in the United States. Quitting smoking can be difficult, but it is never too late to try. There are evidence-based programs, over-the-counter nicotine replacement therapies, and FDA-approved medications that can help you quit at any age. 

  • DC Quitline 1 (800) QUIT NOW (1-800-784-8669 or 202-333-4488 for Spanish)
    www.dcquitnow.com Cessation counseling, text messaging support, and NRT are available at no cost.

Physical Activity 

The Physical Activity Guidelines for Americans recommends that children get 60 minutes of physical activity at least 5 days a week, adults get 30 minutes of physical activity, and older adults be as physically active as their health allows. Ideally, physical activity should include both aerobic exercise and muscle-strengthening activities. However, any physical activity is better than no physical activity. Choosing physical activities you enjoy may make them easier to do.  

Healthy Diet 

A healthy diet includes fruits, vegetables, whole grains, fat-free or low-fat milk, lean meats, poultry, fish, beans, eggs, and nuts. Eating a healthy diet may improve your overall health and lower your risk of many chronic diseases. There are many resources designed to improve your nutrition.  

  • Visit the Federal Nutrition Programs Toolkit to learn more about federal nutrition assistance programs that you may be qualified for FNP_Toolkit.pdf (dchunger.org) including:  
    • The Supplemental Nutrition Assistance Program (SNAP) 
    • The Commodity Supplemental Food Program (CSFP/Grocery Plus) 
    • The Emergency Food Assistance Program (TEFAP)  
    • Child and Adult Care Food Program (CACFP) 
  • Produce Plus provides eligible residents with benefits to spend at participating farmer’s markets across the District. The market season runs from June 1 – September 30. Produce Plus Program | doh (dc.gov) 
  • Food and Friends and provides medically tailored home-delivered meals and shelf-stable groceries to residents with qualifying medical conditions.  
  • Food & Friends Home - Food & Friends (foodandfriends.org) 
  • The Department of Aging and Community Living’s Nutrition Programs are designed to serve residents aged 60+ and adults with disabilities through Home-Delivered Meals, Community Dining Sites, Nutrition Counseling, and Nutrition Education. Nutrition | dacl (dc.gov) 

Alcohol Intake 

The US Department of Health and Human Services and US Department of Agriculture define excessive drinking as greater than 4 drinks per day or greater than 7 drinks per week for women and greater than 5 drinks per day or 14 drinks per week for men. It is recommended that older adults drink less. 

Get Enough Sleep 

A third of American adults report that they usually get less sleep than the recommended amount. How much sleep do you need? It depends on your age. 

Psychosocial Factors 

Depression 

Individuals with depression may have feelings of sadness or anxiety for extended periods of time that can impact how the person behaves, thinks, and acts. 

Other Risk Factors 

Severe Head Injury 

Severe traumatic brain injury (TBI) occurs from an impact to the head that disrupts the normal function of the brain. The leading causes of TBI are falls and motor vehicle crashes. Symptoms of TBI may appear immediately after the traumatic event or days or weeks later. It is recommended that older adults do strength and balance exercises, have their eyes checked, make their homes safe, use seat belts, and not drive after drinking alcohol to lower the risk of severe TBI. 

Stay Engaged  

Keeping Engaged Socially is good for your health! There are many ways for older adults to get involved in their community. 

Additional Resources: 

The Truth About Aging and Dementia