MEET UP WITH FRIENDS (OR ENEMIES)
Social contact – whether a coffee with a friend or a trip to the shops – is important for keeping the brain active. People who are isolated increase their risk of dementia by about 60 per cent.
People who are isolated increase their risk of dementia by about 60 per cent, so make the most of good company
This is thought to be linked to the brain being less stimulated, which makes it less resilient to ageing. What’s more, you don’t even have to like who you’re with – any human contact is protective.
A HEARING AID CAN STOP YOUR BRAIN SHRINKING
It’s a natural part of ageing, but people who experience the worst hearing loss are more likely to get dementia.
For every ten decibels lost in hearing ability, the dementia risk increases by up to 24 per cent. For comparison, normal speech is about 60 decibels and a whisper is around 20-30.
Research suggests using hearing aids reduces the risk of cognitive decline by 19 per cent
Scientists believe hearing loss deprives the brain of crucial sensory stimulation and makes the person less sociable and more isolated.
Studies show that if it isn’t corrected, the brain gets smaller in the temporal lobes, which are related to memory.
Now research suggests using hearing aids reduces the risk of cognitive decline by 19 per cent and dementia by 17 per cent.
Most high street opticians and pharmacies offer hearing tests – and they’re usually free.
IT IS NEVER TO LATE TO QUIT SMOKING
About two per cent of all dementia cases may be linked to smoking, but kicking the habit can eliminate that risk.
One big study of millions of people found that while smokers have a 30 per cent increased risk of dementia, former smokers do not. This means it’s never too late to quit.
Even those who kick the habit at 60 can expect to gain an extra three years of life expectancy.
GET HELP IF YOU’RE FEELING DEPRESSED
One UK study found those who took antidepressants or had therapy were about a quarter less likely to develop dementia than those who didn’t treat it
In later years, depression can be either a symptom of dementia or a cause of the disease. But if you have depression in midlife, treating it will reduce your risk of developing dementia later.
One big UK study found those who took antidepressants or had therapy were about a quarter less likely to develop dementia than those who didn’t treat it.
For those who have both antidepressants and therapy, the effects are even greater – a 38 per cent reduction in risk.
AVOID BUSY ROADS AND WOOD-BURNING STOVES
The more you are exposed to air pollution – such as traffic fumes and the smoke from wood-burning stoves – the higher your risk will be.
There’s evidence that the tiny particles in air pollution can enter the brain, but it’s still unclear how much is too much. There is some speculation that magnetite, a form of iron released into the air by burning fuel, might be involved in the development of Alzheimer’s.
Anti-pollution masks, which are worn by some cyclists, won’t have much of an effect unless they’re tight-fitting, but regularly walking on side streets rather than main roads will make a huge difference.
Air quality maps available online can tell you which streets are the most polluted.
CYCLING? WEAR YOUR HELMET EVERY TIME
Any bash to the head, from a fall to a car accident, increases the risk of dementia
Mild knocks to the head can become deadly decades later.
A UK study found that sports-related concussions could make people more prone to neurological diseases, including dementia. But any bash to the head, from a fall to a car accident, increases the risk of dementia, and that effect builds up – the more knocks you have, the higher your risk becomes.
A Scottish study found former football players were more than three times at risk, and it was highest for defenders who tend to head the ball more. So always wear a helmet while cycling and avoid heading footballs.
GET YOUR BLOOD PRESSURE CHECKED
Drugs that lower blood pressure also cut the risk of both dementia and cognitive impairment
One in three people in the UK have high blood pressure, and about half don’t know it because there are no symptoms.
However, while high blood pressure can cause heart attacks and strokes, it also damages the tiny blood vessels supplying the brain – making it a risk factor for dementia.
Research shows that if blood pressure is high between 40 and 65, the risk of dementia rises significantly, but drugs that lower it also cut the risk of both dementia and cognitive impairment.
CUT DOWN CHOLESTEROL FOR A MASSIVE BOOST
The latest risk factor is also one with potentially the largest effect – around seven per cent of dementia cases are thought to be linked to high cholesterol, the report found.
The condition, which causes fat to build up in the blood and arteries, affects more than 30 million adults in the UK but often goes undiagnosed until it causes some of the deadliest diseases, such as heart attacks and strokes.
But it is easy to resolve. A healthy, balanced diet with fewer saturated fats can help, as can exercise. If this fails, daily statins are highly effective. This will reduce your risk of heart disease as well as dementia.
Ask your GP for a cholesterol test at least annually.
LOSE SOME POUNDS AND TRIM YOUR SPARE TYRE
You don’t need to lose a lot of weight to reap the benefits – studies show losing just 4lb (2kg) is enough to see an improvement in your thinking six months later
Nearly two-thirds of adults in the UK are overweight or obese, and evidence shows excess weight increases your risk of dementia. It’s particularly linked to extra weight around your middle, which is also linked to type 2 diabetes – another risk factor.
But you don’t need to lose a lot to reap the benefits – studies show losing just 4lb (2kg) is enough to see an improvement in your thinking six months later.
There are signs, too, that new weight-loss jabs, such as Ozempic, may also improve cognitive impairment, and there are already trials exploring their effect on early Alzheimer’s disease.
DRINK LESS ALCOHOLTO KEEP YOUR GREY MATTER
Drinking more than 21 units of alcohol a week is associated with an 18 per cent increased risk of dementia, and a lower volume of grey matter in the brain, compared with people who drink fewer than 14 units.
There’s also mounting evidence that cutting alcohol intake can reverse any risk. In studies, most people who chose to skip a few glasses a week improved their cognition – even if they were having problems with their thinking and memory – and reduced their overall risk of dementia later on.
STAYING ACTIVE KEEPS YOUR BRAIN IN SHAPE
Any form of exercise can reduce your risk of dementia by 20 per cent
What’s good for the heart is good for the brain, experts say.
Any form of exercise can reduce your risk of dementia by 20 per cent – while improving blood flow, reducing blood pressure, reducing inflammation and even enhancing our brain’s plasticity, which helps transmit information from one neuron to the next and rewire itself as we get older.
Even small amounts count, whether it’s walking, gardening or swimming. Evidence suggests the reduction in risk is greatest for people who don’t exercise but who start doing some.
There may even be an effect which is specific to dementia and not just related to heart health. Early studies suggest irisin, a molecule released during exercise, may protect the brain.
REDUCE BLOOD SUGAR TO AVOID TYPE 2 DIABETES
One in ten Britons are estimated to have type 2 diabetes, with one million unaware they’re at risk.
It is caused by excess body fat, which drives up sugar levels in the blood and affects the network of tiny blood vessels in the brain.
The earlier you develop it, the more damage is caused and the higher your dementia risk. It isn’t clear if treatment can reduce your risk once you have diabetes – so protect yourself by maintaining a healthy weight and avoid developing the disease.
VARIETY IT KEY TO KEEP YOUR BRAIN ACTIVE
It’s said you have to use it or lose it – and studies show those who keep reading, writing and playing games in later life can delay the onset of dementia by five years.
The key is variety. Rather than a daily Sudoku, learn a language or instrument or try different puzzles. This starts in childhood when the brain is still forming – those who stay in education longer are less at risk. Having a mentally taxing job is more protective than daily puzzles or stimulating hobbies, reducing the dementia risk by up to a third.
GET EYES CHECKED FOR CATARACTS
Those who had their cataracts removed had a significantly reduced risk of the brain disease compared with those who did not
It’s one of those frustrating side effects of ageing which comes to us all.
But considerable research shows that struggling with your vision is linked with dementia.
Reviews of the evidence, involving more than 6.2 million adults, found those who failed to correct their vision in later mid-life increased their risk of dementia by a staggering 47 per cent.
And the research equally shows that addressing it could dramatically reduce this risk.
Those who had their cataracts removed – a simple operation to replace the cloudy lens of the eye with an artificial one – had a significantly reduced risk of the brain disease compared with those who did not.
Experts say it makes logical sense to update your glasses prescription. The optician will also be able to spot the early signs of cataracts.
‘What this tells us is that it’s crucial to get your vision checked, and to correct it by getting the right prescription for your glasses or to have your cataracts fixed if you
need to,’ says Professor Jonathan Schott, head of research at Alzheimer’s Research UK. ‘It’s critical to make sure the input to your brain is as good as it can be, as that will keep your brain healthy.’
Shaheen Larrieux, 59, from London, had cataracts removed in 2021 after more than a decade caring for her parents, both of whom developed dementia. ‘It’s reassuring to know I’ve done the right thing,’ says the former chemical engineer. ‘Taking care of all aspects of your health really can make a difference – I’m doing everything to stave off dementia and make sure I can live my life to the fullest.’
CAN JUNK FOOD LEAD TO MENTAL DECLINE?
Say no to junk food – researchers at the Lancet Commission said it was ‘almost certain’ that links ultra-processed food (UPF) and dementia would emerge
Scientists have investigated whether ultra-processed food (UPF) can cause dementia as they scour the evidence for other risk factors for the disease.
Researchers at the Lancet Commission said it was ‘almost certain’ that more links to the condition would emerge. Half of cases can be prevented, but that is expected to improve.
They considered potential risk factors including UPF, too little sleep, infections and mental health conditions, but concluded there was not enough evidence as yet to suggest these issues were directly linked to dementia.
UPF such as ready meals, sugary cereals and mass-produced bread often lacks nutrients, but is typically high in added sugar, fat and salt, additives and other chemicals. Studies have linked UPF to heart disease and some cancers.
