Cut your risk of dementia
With more of us living for longer, the number of people with dementia in Ireland is estimated to rise from 55,000 to more 113,000 by 2036.
The condition is an umbrella term for ongoing declining brain function.
But while more than half of adults know someone with dementia, a recent study has found virtually the same number can’t name any dementia risks.
It also found a fifth of people incorrectly believe it is part of getting older. But while ageing, like genetics, can be a factor, there are lifestyle changes you CAN make to help.
In fact, a third of cases are thought to be influenced by factors in our control, including the common types – Alzheimer’s and vascular dementia.
Dr Tim Shakespeare, from the Alzheimer’s Society, says: “The causes of dementia are complex and a combination of things.
“If we all lived healthier lives, less of us would develop dementia. You can certainly make changes to reduce the chances.”
Here are our tips to help stave off dementia:
1 Heart health
Experts believe what is good for your heart is good for your brain and ensuring adequate blood supply to your grey matter will keep it healthy.
High blood pressure and cholesterol are dementia risk factors so get checked out by a GP.
2 Smoking
Smokers have a 30-50 per cent higher chance of dementia. This is partly because it causes problems with the vascular system and blood flow to the brain. Toxins also increase inflammation. By quitting, you reduce your risk to that of a nonsmoker.
3 Brain activity
Evidence shows people with only a basic education have a higher risk of developing dementia. Regularly challenging yourself mentally seems to build up the brain’s ability to cope with disease. So do puzzles, games and read challenging books.
4Diet and weight
A Mediterranean-style diet – low in saturated fats, high in fruit, veg and fish oils – is linked with a lower risk of dementia.
Scientists think it is the combination of nutrients that protects the brain. This style of eating will also keep your weight at a healthy level, which helps too.
5Alcohol
Boozing can cause brain damage. Heavy drinkers are more likely to have a reduced volume of the brain’s white matter, causing function issues. There is also a type of dementia tied to vitamin
B1 levels and booze affects how you store it. Try to drink under 14 units a week, spread out.
6 Exercise
Physical activity is one of the best ways to reduce risk and it is good for your heart, weight and mental wellbeing. Aim for
55,000 The number of people who have dementia in Ireland, according to the Alzheimer’s Society. By 2036 that figure is set to rise above 113,000
150 minutes of steady aerobic activity every week (brisk walking) or 75 minutes of vigorous aerobic activity (jogging). Build in resistance activities that work muscles twice a week, such as digging in the garden or push-ups. Football and circuit training tick both boxes.
7 Diabetes
Type 2 diabetes is also on the rise and research has shown sufferers are 60 per cent more likely to develop Alzheimer’s disease and vascular dementia. Reasons are not fully known but diabetics may have damaged blood vessels in the brain.
A protein linked to high sugar levels has also been found in people with Alzheimer’s.
Making lifestyle choices to lower your chance of diabetes – or good management of your condition – will lessen your risk.
8Socialise
Regularly talking with others exercises your mind’s language skills. So you could cut your dementia risk by staying in touch with loved ones and making an effort not to become isolated, especially when you retire or if you are in poor health.
Joining a shared interest group, volunteering or signing up to a sports team are good options.
9 Gum disease
While it is not thought to cause Alzheimer’s, some studies suggest gum problems are linked to a six times faster decline in memory ability in sufferers with mild to moderate cases.
It could be down to the body’s inflammatory responses.
10 Pollution
Evidence shows that fine particles within air pollution can enter the brain. A study found that people living close to busy roads were seven per cent more likely to develop dementia than people living 300 metres away.
Factors such as stress and noise levels could also play a part.
11Sleep
Different types of dementia hav been linked to poor sleep. In one study, higher levels of proteins linked to Alzheimer’s were found in the brains of people with sleep issues.
12 Diet drinks
People who have one artificially sweetened drink a week were found to have a higher risk of stroke or dementia. Researchers did not see the same rise in people who drank one sweetened with sugar but no one can explain for certain why. 13 Coconut oil
This plant-based fat has been hailed as an all-round health booster. But suggestions that it can reduce your dementia risk by providing an alternative energy source for the brain are still up for debate.
Some scientists have even claimed fats such as coconut oil may actually increase your risk.