9-point plan to lower risk of dementia
Lifestyle changes that will help
Developing dementia is one of our greatest fears about growing old, and anxiety is only increased by the prevailing medical wisdom that there is not very much we can do to prevent it. Until now, that is. A major global report presented at the Alzheimer’s Association International Conference yesterday claimed a third of dementia cases could be prevented by lifestyle changes.
The research, published in The Lancet, pinpoints nine key factors – including obesity, smoking and high blood pressure – which need to be avoided to lower your risk of dementia by around 35%.
The researchers are now urging the public to stop seeing Alzheimer’s and other forms of dementia as “an inevitable part of ageing” and to start taking more responsibility for slashing their own risk – just as we do with cancer and heart disease.
According to the report, if all nine health and lifestyle risks were eliminated completely, around 300,000 people in the UK could be saved from the disease every year.
Although it is idealistic to imagine the UK completely free of smoking and obesity, the researchers report that even a 10% reduction in the nine risk factors could lead to more than a million fewer dementia cases worldwide.
Most people still believe that dementia depends more on your family history than your lifestyle, which simply is not true.
While the study found reducing dementia risks should ideally start in childhood, even making changes in your late 70s can lower the risk, so are well worth doing.
Here is the definitive guide to the nine proven ways you can slash your dementia risk...
1 Catch hearing loss early
After the age of 40, treating hearing loss would have the greatest impact on overall dementia rates, with a drop of 9% if it was eliminated.
Hearing loss is believed to trigger biological changes to the brain which weaken its resistance to damage. Deafness can often also lead to people becoming more socially isolated and depressed, both of which are strongly linked to dementia.
Action: If you are worried about your hearing, speak to your GP about a free check or visit hiddenhearing.co.uk
2 Check your blood pressure
Diagnosing – and treating – high blood pressure could help prevent one in 50 dementia cases.
Uncontrolled high blood pressure can damage and narrow the blood vessels in your brain. This raises the risk of a blood vessel becoming blocked, reducing the flow of blood and oxygen to areas of the brain, which can become damaged, or even die. Known as vascular dementia, this accounts for a quarter of all dementia cases. Action: If you are over 40, your GP should give regular checks on cholesterol, weight and blood pressure. If your blood pressure hasn’t been checked for two years, make an appointment.
3 Keep your kids at school
Ensuring everyone is educated to the age of 15 would cut dementia cases by 8%. Education is thought to strengthen the brain’s networks, protecting it from the damage caused by dementia as we age. Action: Encourage your children to stay in education as long as possible to protect their brains from an early age. And it is never to late to start studying to boost your own brain.
4 Stop all smoking for good
Stopping smoking in the over-65s would cut dementia cases by 5%. Quitting smoking reduces the brain’s exposure to toxins and aids circulation and heart function, which in turn boosts brain health.
Action: If you want to stop smoking, talk to your GP. They can provide help and advice about quitting and refer you to an NHS Stop Smoking Service.
5 Don’t ignore depression
Treating depression would prevent 4% of dementia cases, says the report. Research has found depression can almost double the risk of developing dementia later in life. Experts are not sure if it causes inflammation or damage to the brain, or if the resulting isolation and physical inactivity is to blame. It may be a combination of both. Action: If you are suffering from low mood that is affecting your daily life, don’t ignore it – speak to your GP, who can prescribe medication or refer you for counselling.
6 Exercise more
Ending physical inactivity in the over-65s would cut dementia cases by 3%, the report found.
Regular exercise in middle-aged or older adults reduces the risk of developing dementia. It is also good for your heart, mental wellbeing and overall health – even if you are not losing weight.
Action: Aim for at least 30 minutes, five times a week. You will need to be active enough to raise your heart rate and get a bit out of breath. You could walk, cycle, swim or join an exercise or dance group.
7 Try to be more sociable Reducing social isolation in old age would cut dementia cases by 2%. Researchers believe having a network of friends and socialising can give the brain a good workout. Companionship also combats stress and feelings of isolation,
reducing the dementia risk. Action: Make the effort to see friends at least once a week. If you are feeling lonely, look for ways to meet new people. Joining a local network such as nextdoor.co.uk can put you in touch with people with similar interests.
8 Tackle diabetes
Controlling diabetes in old age would eliminate 1% of dementia cases. Studies show that there are many similarities in the brains of people with diabetes and the brains of those with Alzheimer’s. But diabetes is still classified only as a possible risk factor for dementia – many people with diabetes will not go on to develop dementia. Action: Losing weight, exercising and having a healthy diet will both reduce your risk of developing diabetes and, if you already have it, prevent it getting worse. It is vital to take your medication and see your GP for annual check-ups.
9 Get down to your ideal weight
Many studies have linked being overweight to a higher risk of all types of dementia. One theory suggests proteins released by body fat could travel through the bloodstream and damage brain cells. Action: Keep a diary of your food intake and exercise to see where you can make changes. Remember, alcohol has calories too. Join a weight-loss class. ■ For more advice, go to alzheimers.org.uk