Small Changes, Big Impact: How to Reduce Your Dementia Risk
Dementia is one of the most feared diseases in the UK, affecting nearly one million families and claiming 76,000 lives a year. It slowly robs individuals of their memories, mobility, and independence, leaving a significant financial burden on families. However, recent research suggests that up to 45% of dementia cases may be preventable or at least delayed through lifestyle changes.
The Alzheimer’s Society has launched a campaign to raise awareness about the importance of early diagnosis, research, and care for those affected by dementia. The initiative emphasizes that while aging is a major risk factor, there are many steps people can take to reduce their chances of developing the disease.
Stay Active to Keep Your Brain in Shape
Regular physical activity is one of the most effective ways to reduce the risk of dementia. A 2022 study found that people who exercised regularly had a 35% lower risk of dementia compared to those who were inactive. Activities like swimming, cycling, gardening, and even housework can improve blood flow, reduce inflammation, and enhance brain plasticity.
Improving grip strength can also help. Squeezing a tennis ball for five seconds regularly can strengthen your hands and potentially reduce the risk of cognitive decline.
Keep an Eye on Your Blood Pressure
High blood pressure is a significant risk factor for dementia. A study found that people with the highest blood pressure were more than twice as likely to develop dementia. Regular monitoring and maintaining a healthy lifestyle, including a balanced diet, reduced salt intake, and increased physical activity, can help manage blood pressure levels.
Watch Out for Your Cholesterol Levels
High cholesterol is another risk factor for dementia. It can lead to fat buildup in the arteries and increase the risk of Alzheimer’s by up to 57%. Regular check-ups with your GP and a healthy diet can help maintain optimal cholesterol levels. In some cases, medication such as statins may be necessary.
Trim Your Spare Tyre and Get Rid of Bingo Wings
Excess weight, especially around the middle, increases the risk of dementia. Losing just 4lb (2kg) can improve memory and thinking within six months. Studies have shown that flabby upper arms, or ‘bingo wings,’ are associated with a higher risk of Alzheimer’s and Parkinson’s, but maintaining toned arms can reduce this risk.
Reduce Blood Sugar to Avoid Type 2 Diabetes
Type 2 diabetes is linked to an increased risk of dementia. Maintaining a healthy weight and regular blood sugar monitoring can help prevent the condition. A simple blood test can detect early signs of diabetes, allowing for timely intervention.
Make an Appointment with Your Optician
Regular eye tests can detect cataracts, which increase the risk of dementia by 47%. Replacing a cloudy lens with an artificial one can significantly reduce this risk. Clear vision helps the brain process information and stay active.
Brush Twice a Day and Avoid Mouthwash
Poor oral health, including gum disease, is linked to dementia. It causes inflammation and allows harmful bacteria to travel to the brain. Brushing twice daily and using floss or interdental brushes can help maintain good oral hygiene. Avoid mouthwash, as it can destroy beneficial bacteria.
Quit Smoking – It’s Never Too Late
Smoking increases the risk of dementia by 33%, but quitting can eliminate this risk. Studies show that those who quit for at least nine years have the same level of risk as non-smokers. Quitting smoking also improves cardiovascular health, which is directly linked to brain health.
Drink Less Alcohol to Preserve Grey Matter
Drinking more than 21 units of alcohol a week increases dementia risk by 17%. It lowers the volume of grey matter in the brain and can lead to brain shrinkage. Limiting alcohol consumption to Government guidelines of 14 units per week can help protect brain health.
Make Time to Phone a Friend Every Day
Social interaction keeps the brain active and reduces the risk of dementia. People who are isolated have a 60% higher risk of developing the disease. Daily phone conversations and maintaining a wide circle of relationships can help limit cognitive decline.
Don’t Ignore Feelings of Depression or Low Mood
Treating depression in midlife can reduce the risk of dementia. Studies suggest that antidepressants and therapy can lower the risk by 25%. Addressing mental health early can have long-term benefits for brain health.
Take a Walk on the Quieter Side and Avoid Wood-Burners
Hearing loss is linked to a higher risk of dementia. Wearing hearing aids can reduce this risk by 17%. Exposure to air pollution from traffic fumes or wood-burning stoves also increases dementia risk. Walking on side streets and avoiding wood-burning stoves can help reduce exposure.
Always Wear a Helmet When Cycling
Head injuries can increase the risk of dementia. A study found that a single head injury could increase the risk by 25%, and multiple injuries can double the risk. Wearing a helmet while cycling or skiing can help protect the brain.
Make Sure You Get a Good Night’s Sleep
Consistently sleeping fewer than six hours a night in middle age increases dementia risk by 30%. Poor sleep can prevent the brain from clearing toxins linked to Alzheimer’s. If you struggle with sleep, consult your GP for guidance.
By making small, consistent changes to your lifestyle, you can significantly reduce your risk of dementia. These steps not only protect your brain but also improve overall health and well-being.