HEALTH Stay and f deme

Reveals the best way to boost your brain power and reduce age-induced cognitive decline

One in three of us will develop dementia. Many people don’t think of it as a deadly disease, but because the brain governs vital functions, such as our ability to breathe and swallow, it is now the most common cause of death in the UK.

And some loss of brain power is inevitable as we age, particularly around memory and problem solving.

Studies show it becomes more difficult to learn something new as we get older, confirming there’s some truth to the adage that you can’t teach an old dog new tricks.

The good news is there is a lot we can do to stall this cognitive decline.

Exercise, getting enough sleep and doing puzzles are just some of the steps proven to put the brakes on the slowdown and maximise brain power.

It’s also important to get on top of other health problems, because high blood pressure and heart disease, diabetes, obesity and osteoarthritis have all been linked to an increased chance of getting dementia.

Being an apple-shape and carrying extra weight around your middle is also risky, with a study in UK women finding those with central obesity had a 39 per cent higher risk of dementia than those of a healthy weight.

So, if you find yourself struggling to remember names, sometimes lose the thread of a conversation or forget where you’ve put your keys, these mind-gains will help to keep you sharp.

Brush up

If you notice blood when you brush your teeth you are at increased risk of dementia.

Analysis of 47 studies identified a 23 per cent increase in cognitive decline in adults with poor dental health.

Post-mortem tests confirm that porphyromonas gingivalis, one of the bacteria common to gum disease, migrates from the mouth to the brain, where it releases toxic enzymes that destroy nerve cells, which causes memory loss.

Reduce your risk by brushing twice a day, using interdental brushes or floss to clean between teeth, and having regular dental checks.

Jane Symons

Friendly advice Multiple studies have shown that spending time with friends, and having an active social life protects against cognitive decline, with one study calculating that seeing friends most days reduces the risk of dementia by 12 per cent.

One theory is that social contact creates what scientists call “cognitive reserve”. This is essentially a bank of brain power that we build throughout life – in much the same way exercise and weight training create reserves of muscle.

This also explains why playing an instrument or learning a language also reduces the risk.

Spending time with children also keeps us young. Data from the Women’s Healthy Ageing Project in Australia found that grandmothers who cared for grandchildren one day a week had better scores on tests of executive function such as working memory and the ability to maintain focus.

But don’t take on too much, caring for grandchildren for five days a week or

more was linked to lower scores.

The pen is mighty

Take the time to write letters by hand – it generates more brain activity than using a computer, a study has revealed.

The researchers discovered that writing by hand increases connectivity across regions of the brain which are crucial for memory and encoding new information. An earlier study by the same Norwegian team confirmed that children and adults learn more and have better recall when writing by