Reduce risk of dementia

ALREADY a leading cause of death and disability among older people, according to Dementia UK, by 2025 it’s estimated more than a million people across the UK and Ireland will be diagnosed.

The most common cause of dementia is Alzheimer’s disease, and the biggest risk factor by far is age. Some people may be slightly more predisposed than others, but we’re all at risk. Early diagnosis and treatment are also key, so if you are experiencing any possible signs or are concerned about a loved one, have a chat with your doctor. Here are six ways to help reduce your risk of dementia...

1. PHYSICAL EXERCISE

People really should be doing at least 40 minutes of active cardio three to four times a week, anything that really gets your heart rate up, like jogging, aerobics or dance classes. If your joints and stamina aren’t up to that, walking, especially quick walking, is incredibly good exercise.

2. CHALLENGE AND PURPOSE

There’s been lots of focus on keeping our brains active – taking up a new language, musical instrument or brain-teasing puzzles, for example. Expose yourself to stimulation and challenge, and if you have a sense of purpose, that’s very helpful.

3. KEEP A CHECK ON YOUR HEARING

Hearing loss is very common as we age – and while not a direct cause of dementia, it deserves a spot on this list. It was estimated that nearly 10% of dementia cases could be avoided with the management of hearing loss.

4. A HEALTHY DIET

When it comes to research, focusing on the Mediterranean style diet has been found to have much lower incidences of dementia and are generally much fitter and healthier.

This means lots of fresh veg and fibre, lean protein and a higher ratio of ‘good’ fats and oils – think olive oil, avocados, nuts and oily fish.

5. KEEP AN EYE ON STRESS

Measuring stress and studying its effects is tricky. There’s no one-size-fits-all. Do what works for you – whether that’s taking on less, regular swims or time in the garden, or even prioritising more date nights.

6. SLEEP

It’s often said we need less sleep as we get older. However, maintaining a good sleep routine shouldn’t be overlooked. Research has found that sleep helps our brains drain away amyloid – a protein associated with Alzheimer’s and impaired brain function. Sleep also influences how we regulate stress, our motivation to exercise, socialise and our dietary choices.