Howto outsmart dementia
Ways to protect grey matter that’ll help ward off Alzheimer’s in later life
A THIRD of dementia cases could be prevented if we looked after our brains better, it has been claimed.
A report published in the Lancet combines the work of 24 experts and says lifestyle factors play a major role in increasing or reducing risk.
To mark World Alzheimer’s Month, we explore the latest advice: FEED YOUR BRAIN Studies suggest a healthy diet helps halve the risk of dementia, said Clare Walton, research manager at the Alzheimer’s Society.
She added: “Eat lots of oily fish, fruit and veg, unrefined cereals and olive oil, and low levels of red meat and sugar.”
A poor diet can age your brain in at least two ways, warns nutritionist Cassandra Barns. “Firstly, eating lots of processed or sugary foods causes high blood sugar, which can increase glycation – when sugars bind to proteins and fats and damage them,” she says. “This accelerates ageing in the body.”
Eating badly can also age your brain by not providing the right nutrients to nourish and protect it. Examples include the omega-3 DHA from oily fish, which is vital for our brain structure, vitamin B12 and choline, which are essential for our nerves, and antioxidants. QUIT SMOKING Studies suggest smoking raises your risk of dementia to 70 per cent, says Walton. The NHS Smokefree National Helpline is free to call on 0300 123 1044, or talk to your GP for advice. LOSE WEIGHT IF YOU NEED TO “There is strong evidence linking obesity to dementia,” said Dr Carol Routledge, director of research at Alzheimer’s Research UK.
“By eating a healthy, balanced diet and regularly exercising and keeping active, you give yourself the best chance of a healthy weight. Check out our Running Down Dementia challenge to improve your fitness – and raise vital funds.” GET YOUR HEARING TESTED Even mild hearing loss raises the long-term risk of cognitive decline and dementia in people over 55, according to a study.
“Although it’s not clear why, untreated hearing loss can lead to changes in the brain,” said Gordon Harrison, chief audiologist at Specsavers.
“Addressing hearing loss in the early stages can reduce dementia risk and its impact. Wearing hearing aids may also help to improve working memory and reduce the risk of falls.” KNOW YOUR NUMBERS Dementia comes in many forms, including vascular, when poor blood flow damages the brain.
“Persistent high blood pressure can increase your risk,” says Dr Routledge. Get blood pressure checked regularly and if it’s high, or you have a family history of high blood pressure, speak to your GP. FAST BEFORE BED Just eating your evening meal earlier could be key.
“Your body has a housekeeping system to clear out dead cells and pathogens, called autophagy,” said Dr Marilyn Glenville, nutritionist and author of Natural Solutions for Dementia and Alzheimer’s. “This is good for your general health and brain function. You can trigger autophagy by leaving three hours between your last meal of the day, going to bed and then not eating for 12 hours.” MOVE SLEEPING UP YOUR PRIORITY LIST Research suggests having just one disrupted night’s sleep in healthy, middleaged adults can cause an increase in a brain protein associated with Alzheimer’s. BE WARY OF PPI MEDICATION “PPIs are medications that help reduce acid reflux, and are now thought to increase the risk of developing dementia by 44 per cent because they increase the level of beta-amyloid in the brain,” says Dr Glenville. ENGAGE YOUR BRAIN “Keeping your mind active every day reduces your risk of dementia,” said Walton. “This could be reading, doing puzzles or crosswords, playing cards or learning something new – maybe another language.” MAKE MORE FRIENDS Social isolation and a lack of mental stimulation could contribute to cognitive decline and raise the risk of dementia, warns Dr Routledge.
“Researchers have suggested maintaining a regular social life and taking part in activities that stimulate the brain may help to lower the risk of developing dementia.” GET MOVING The National Institute on Aging found exercise can play a key role in reducing your risk because improved blood circulation helps the body control sugar levels. It also helps with sleep patterns. If you exercise outside, you will also increase vitamin D levels.