Stay sharp and fight dementia
JANE SYMONS REVEALS THE BEST WAYS 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.
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 but there is a lot we can do to stall this cognitive decline.
Exercise, getting enough sleep and doing puzzles are proven ways to put the brakes on the slowdown and maximise brain power.
It’s also important to get on top of other health problems. 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% higher risk of dementia than those of a healthy weight.
So, if you find yourself struggling to remember names, 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% 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.
To reduce your risk, brush twice a day, use interdental brushes or floss and have regular dental checks.
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%.
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 keeps us young, too. 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.
However, caring for grandchildren for five days a week or more was linked to lower scores.
THE PEN IS MIGHTY
Take time to write letters by hand – it generates more brain activity than using a computer, one study says.
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 hand. Another study found that writing a daily journal cuts the odds of dementia by 53%.
WALK ON THE WILD SIDE
A study of more than 78,000 UK adults found that clocking up 9,800 steps a day halves the risk of dementia. But for two-thirds of these steps you have to stride out briskly, not simply meander around the shops.
Nordic walking, which involves using poles to maximise upper body movement, is particularly beneficial. A trial in patients with early Alzheimer’s found that 40 minutes of Nordic walking with a 10-minute warm up and cool down, twice a week for 24 weeks, led to significant improvements in learning, recall, attention and processing speeds.
TEE TIME
Playing 18 holes of golf produces immediate improvements in attention and processing speeds in over65s, cognition tests have shown.
A large Japanese study found regular golfers were 37% less likely to develop dementia and a trial in 106 adults aged 65 and older found that golf training for just 90 to 120 minutes a week led to significant improvements in logical memory in just 24 weeks.
In the UK, the social enterprise Golf in Society provides tailored sessions for people living with dementia and other health conditions. It has also teamed up with researchers at Sheffield Hallam University to see how golf can improve the health and wellbeing of dementia patients.
PLANTING AN IDEA
Some studies suggest vegetarians are at lower risk of dementia, but the jury is still out, with a recent review of the evidence concluding: “There is no direct evidence to support the benefits of a vegetarian diet in preventing cognitive decline.”
However, the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) eating patterns, which are high in fruit and veg, and low in red meat, saturated fats and refined carbohydrates, do protect against cognitive decline, with one study reporting a 33% reduction in the risk of dementia.
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which shares the same principles as those regimes, but focuses on specific brain-friendly foods such as green leafy vegetables, nuts, beans, wholegrains and berries, is even better.
Studies show it can reduce the risk of dementia by as much as 53%.
Many experts put this down to plant-based diets having higher intakes of antioxidant and antiinflammatory polyphenols.
This also explains why drinking tea, which is rich in polyphenols, has been shown to reduce the risk of dementia by 21%.
Tea and coffee also deliver a hit of caffeine, which provides short-term improvements in reaction times, memory and focus.
B12-WARE
A number of studies have shown that shortfalls of vitamin
B12 increase the risk of Alzheimer’s, and people who have been diagnosed with this form of dementia have lower than average levels of B12 in their blood.
This means that millions are putting themselves at risk, because data from the National Diet and Nutrition survey shows that one in 20 UK adults aged 19 to 64 fails to achieve the recommended intake of B12.
Also known as folate, B12 is found in fish, meat, poultry, eggs and dairy products, so vegans and vegetarians are at risk of deficiency.
The only non-animal sources of B12 are fortified foods such as some breakfast cereals.
HEAR AND NOW
Have a hearing check. Around two in five people over the age of 50 have some degree of hearing loss and studies show that mild impairment doubles the risk of developing dementia while severe hearing loss is associated with a five-fold increase.
It’s not clear why, but the good news is that studies also suggest that addressing hearing issues and using aids if needed will reduce the rate of cognitive decline.
FAT CHANCE
Make sure oily fish is on the menu, or take an omega-3 supplement. Analysis of 48 studies involving more than 103,000 people found that good dietary intakes of omega-3 reduce the risk of dementia or cognitive decline by around 20%.
A daily supplement was shown to cut the odds by 63%.
The NHS advises eating one 140g portion of oily fish a week, but the National Diet and Nutrition Survey shows that on average, working-age adults eat just 56g per week and over-65s consume 86g a week.
GINKGO FOR IT
Studies have found no evidence that the herbal supplement ginkgo biloba will reduce the risk of getting dementia, but it does appear to improve the symptoms of people who are already showing signs of mild dementia.
A systematic review of the latest studies said doses of at least 200mg a day, for at least five months, were needed for any potential benefit.