Neurodegenerative diseases are on the rise primarily due to a combination of demographic, environmental, and lifestyle factors. As life expectancy increases globally, more people are living into old age, which is the greatest risk factor for conditions like Alzheimer’s, Parkinson’s, and other forms of dementia. Additionally, modern lifestyles characterized by chronic stress, sedentary behavior, poor sleep, processed diets, and exposure to environmental toxins may accelerate neuroinflammation and oxidative stress, which contribute to neuronal damage over time.
You’re more likely to be at risk if you:
- Have a family history of neurodegenerative conditions
- Are over the age of 60 (though some forms can begin earlier)
- Have metabolic issues like obesity, type 2 diabetes, or high blood pressure
- Smoke or consume excessive alcohol
- Are exposed to air pollution or neurotoxins
- Don’t engage regularly in physical or cognitive exercise
On the flip side, maintaining a healthy lifestyle—including a Mediterranean-style diet, regular exercise, sufficient sleep, cognitive stimulation, and stress reduction—can reduce your risk substantially. Here’s a personal neurodegenerative disease risk and prevention checklist to help you evaluate your current habits and areas for improvement:
Lifestyle Risk Assessment
- Family and Medical History
- Family history of Alzheimer’s, Parkinson’s, or other neurological conditions
- Over 60 years old
- Diagnosed with high blood pressure, diabetes, or high cholesterol
- History of head trauma or concussions
- Lifestyle and Habits
- Smoke or use tobacco products
- Consume alcohol heavily (more than 1 drink/day for women, 2 for men)
- Sedentary lifestyle (less than 150 minutes of exercise per week)
- Poor sleep (less than 6–7 hours consistently or poor quality)
- High levels of chronic stress
- Diet and Environment
- Diet high in ultra-processed foods, sugar, or trans fats
- Low intake of fruits, vegetables, and omega-3s
- Frequent exposure to pesticides, heavy metals, or air pollution
- Rarely consume antioxidant-rich foods (like berries, leafy greens, nuts)
Brain Health Protection Habits
- Physical and Mental Activity
- Regular cardiovascular and resistance exercise
- Mentally stimulating activities (puzzles, reading, learning new skills)
- Social engagement with friends, family, or community
- Nutrition
- Eat a mostly whole-food, Mediterranean-style or anti-inflammatory diet
- Take omega-3 supplements or eat fatty fish weekly
- Limit processed foods and added sugars
- Stay hydrated and limit alcohol
- Recovery and Stress
- Sleep 7–9 hours per night and wake feeling rested
- Practice stress-reduction techniques (yoga, mindfulness, deep breathing)
- Take breaks from screens and overstimulation
Recommended Preventive Actions
- Get regular health checkups (blood pressure, cholesterol, glucose)
- Ask your doctor about cognitive screening if at risk
- Consider genetic counseling if you have strong family history
- Track sleep, diet, and stress using apps or a journal
- Limit exposure to environmental toxins where possible
Although completely eliminating your risk of a neurodegenerative disease is impossible, following the checklist above can reduce your risk dramatically.
Copyright 2021, GoHealthier.com
