September is World Alzheimer’s Month. Each year, professionals and families around the world raise awareness and challenge the stigma that surrounds dementia. It’s also a great time to talk about lifestyle factors that can impact cognitive health.
While we often consider dementia and hearing damage as separate issues, recent studies show that the two are interconnected. This connection underscores the need for lifestyle adjustments that not only improve our physical health but also protect our brain and our hearing.
As we age, our risk for conditions like dementia and hearing loss naturally increases. However, these risks can be mitigated by adopting certain lifestyle habits. Here’s a closer look at practical changes you can make to help reduce the likelihood of developing dementia and hearing loss.
1. Adopt a Heart-Healthy Diet
The Mediterranean Diet
Eating a heart-healthy diet can have extensive health benefits. For example, the Mediterranean diet is a healthy diet rich in fruits, vegetables, whole grains, olive oil, and lean protein (especially fish). Research suggests that this diet can reduce the risk of cognitive decline and dementia. The antioxidants and anti-inflammatory properties of the foods within this diet help to protect the brain and maintain healthy blood vessels, reducing the risk of stroke and vascular dementia.
Link to Hearing Health
A nutrient-rich diet can also benefit your hearing health. Essential nutrients like folic acid, potassium, and magnesium play specific roles in maintaining hearing function by supporting proper blood circulation in the inner ear and reducing the risk of age-related damage.
2. Exercise Regularly
According to the World Health Organization, physical activity can decrease the risk of dementia. Exercise improves blood flow, reducing the likelihood of heart disease and aiding in the overall function of blood vessels, including those in the brain and ears. For cognitive benefits, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.
Impact on Hearing
Regular physical activity helps maintain good circulation, which is important for ear health. Improved blood flow ensures that your inner ear receives the necessary nutrients and oxygen needed to function effectively.
3. Prioritize Mental Stimulation
Mentally stimulating activities can create a “cognitive reserve” to fend off dementia. Activities like reading, puzzles, playing musical instruments, or learning a new skill can enhance this reserve. A robust cognitive reserve can mean the difference between someone who shows symptoms of dementia and someone who remains healthy as their brain changes.
Benefit to Auditory Health
Learning new skills can stimulate the brain and also train your ears to be attentive and discern different sounds. This can improve your auditory processing over time.
4. Maintain Social Contacts
Social engagement is linked to a lower risk of dementia. Being part of a community helps you stay mentally active. Emotional support from friends and family can also lead to better overall health and resilience against neurodegenerative diseases.
Auditory Advantage
Regular social interaction challenges your hearing in various auditory environments, which helps maintain your hearing capabilities. Conversing in noisy settings, for example, trains your ears to focus on specific sounds, enhancing your auditory discrimination.
5. Sleep Well
Quality sleep is essential for brain health. It flushes out toxins that accumulate during the day — including beta-amyloid, which is involved in Alzheimer’s disease. In terms of hearing health, poor sleep is linked to higher sensitivity to noise and reduced auditory acuity. Aim for 7-9 hours of good-quality sleep per night.
6. Protect Your Hearing
Exposure to loud noises can damage the sensitive structures of the inner ear and lead to hearing loss. This is linked to an increased risk of cognitive decline. Always use hearing protection in loud environments, such as concerts, workplaces, or even during routine activities like mowing the lawn.
7. Regular Check-Ups
Regular check-ups allow for early detection of both cognitive decline and hearing impairment. Early intervention can significantly manage the symptoms and provide pathways to deal with the progression of these conditions.
Book Your Next Hearing Test
As we learn more about the connections between our lifestyle, cognitive function, and hearing, it becomes clear that a proactive approach can significantly impact our quality of life. Well-rounded health efforts are not just about avoiding illness but enhancing our day-to-day life through better health practices.
Visit us to discover more about how you can improve your hearing health and protect yourself against cognitive decline and hearing loss.
