Brainstorm your way to cutting your dementia risk
From exercising and reading to seeing your friends, ABI JACKSON on how to help keep your mind in shape
There’s been growing concern over the health impact of air pollution – and a new study suggests poor air can raise our risk of dementia.
The research, led by University of Washington, found that just a one microgram per cubic metre difference in pollution levels was associated with 16% higher incidence of dementia.
Tackling air pollution is key, but what can we do to protect ourselves in the meantime?
Exercise and keep active
Vital for all aspects of health, exercise is also associated with reduced dementia risk. Dr Emer MacSweeney, consultant neuroradiologist at Re:Cognition Health says exercise has been found to “increase brain volume in cognitively normal older adults, decrease oxidative stress and improve respiration and glucose metabolism”. Remember, a daily brisk walk and getting out to do the gardening all count.
Try something like dancing
When it comes to getting that regular exercise in, how about making it something that involves learning new skills and routines, like a dance class? “Learning and remembering new steps activates many neural pathways in the brain,” Dr MacSweeney says.
Give your brain a workout
There are plenty of ways to give your brain a workout – learning a language or musical instrument, doing arts and crafts, getting stuck into a good book or puzzle session or games night.
Stay connected
Social isolation is associated with poorer health in a number of ways.
Those who are lonely and isolated may have poorer sleep, higher rates of depression and less opportunity to engage their minds and brains – all things which may contribute to higher dementia risk. Research published last year found that social isolation or loneliness in older adults is associated with a 50% increased risk of developing dementia.
Eat a healthy diet
Researchers at Rush University in Chicago devised the MIND diet – a combination of the Mediterranean diet and the DASH diet, designed to help combat high blood pressure. Think lots of fruit and veg, wholegrains, beans, pulses, oily fish and cooking from scratch. Ditching added salt and keeping animal fats, red meat, processed and ‘fast food’ to a sensible level.
Get good sleep
Poor sleep has been linked with a wide range of detrimental effects on health, and research published this year found lack of sleep in middle-age was associated with higher dementia rates in later life.
Don’t smoke
Smoking is a major risk factor in dementia. In 2014, the World Health Organisation estimated 14% of global dementia cases may be caused by smoking. The good news? It’s never too late to quit.
Keep an eye on alcohol intake
Drinking too much alcohol increases dementia risk. Research is mixed as to how exactly risk levels vary among those who drink zero alcohol, and those who enjoy the odd tipple at a sensible, moderate level – but it’s a good idea to watch your intake.