13 everyday habits that could put you at greater risk of dementia
If you’re partial to a cup of coffee, enjoy BINGE-WATCHING NETFLIX, OR LOVE LIVE MUSIC, YOU MIGHT WANT TO PAY ATTENTION TO RECENT FINDINGS THAT SUGGEST THESE ACTIVITIES COULD BE PUTTING YOU AT A HIGHER RISK OF DEMENTIA. HERE’S A RUNDOWN OF 13 SEEMINGLY INNOCUOUS ROUTINES THAT COULD DO MORE HARM THAN GOOD TO YOUR BRAIN HEALTH: DRINKING ALCOHOL
It’s common knowledge that excessive drinking isn’t good for your health, but it turns out even moderate consumption can have significant effects on your brain. A study from 2022 found consuming just two pints of beer or glasses of wine daily could age the brain by an entire decade, reports the Mirror. Even more startling is the revelation that a single pint has the potential to age the brain by two years. Dr Esther Walton from the University of Bath said: “Alcohol is definitely one of the most common things that ages the brain.”
NOT GETTING ENOUGH SLEEP
A lack of sleep can lead to forgetfulness, irritability and fatigue, but the long-term effects can be more serious. Scientists have found chronic sleep deprivation can increase your risk of dementia. A study in Nature Communications revealed those who slept for six hours or less per night had a 30 per cent higher risk than those who managed seven hours or more.
TOO MUCH TIME ALONE
A US study examined the brains of healthy adults who reported feelings of loneliness. The researchers discovered these individuals had elevated cortical amyloid levels – a marker used in the diagnosis of dementia. Further research has linked social isolation to early-onset dementia, where symptoms appear before the age of 65.
GOING TO CONCERTS
Exposure to loud noises has been linked to an increased risk of hearing loss, which scientists say could heighten the likelihood of developing dementia.
This can occur through various activities such as listening to music via headphones, tuning into the radio, attending live concerts, or even due to workplace noise. Dr Tim Beanland, of the Alzheimer’s Society says: “If you are exposed to loud noises for long periods (or have any gigs lined up for the coming months), wear ear protection when necessary.”
He also urges people have thir hearing tested: “You can normally book a free hearing test at your
local optician or speak to your GP about being referred to an audiologist. This will show up any hearing issues and provide ways of managing them.”
DRINKING COFFEE
Some reports have suggested that drinking coffee could be linked to an aged brain, although there is no concrete evidence to support the claim that caffeine directly causes dementia. Research published in Nutritional Neuroscience indicates individuals who consume more than six cups daily may have a 53 per cent increased risk of dementia diagnosis compared to those who
drink one to two cups. MISSING GP APPOINTMENTS
Skipping routine health checks like blood pressure and cholesterol screenings is a nono, says Dr Beanland, who emphasises the connection between cardiovascular health and brain diseases such as stroke, Alzheimer’s, and vascular dementia:
NOT ENOUGH EXERCISE
Regular exercise can slash your risk of developing dementia by 28 per cent, says the Alzheimer’s Society. Dr Beanland adds: “Part of this is about healthier living: physical exercise, a healthy diet and so on.”
CONTACT SPORTS
Participating in contact sports could also be risky. A Danish study indicated an increased risk of dementia for a decade following a head injury in individuals over 50, with greater danger accompanying more head injuries.
JUNK FOOD
The link between diet and brain conditions may be debated, but it’s clear healthy eating benefits overall well-being and offers protective effects. Dr Beanland said: “There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking and getting some forms of dementia. This means adding more fruit, vegetables and cereals to your shopping basket, and less red meat and sugary foods.”
LACK OF EDUCATION
When it comes to education and its impact on cognitive decline, which everyone experiences as they age, there are indications that higher levels of education may offer some protection against dementia. Dr Rosa Sancho from Alzheimer’s Research UK says: “This study supports the idea that the education we get early in life can affect our risk of developing the condition.”
A STRESSFUL JOB
It’s widely acknowledged that excessive stress can have negative consequences on sleep, skin, mental health, and even lead to brain shrinkage. Alzheimer’s Society says stress, which impacts the immune system, plays a significant role in the onset of dementia. During periods of high stress, the hormone cortisol is released, and this has been associated with anxiety, depression and dementia.
MINDLESS SCROLLING
A 2023 study revealed we spend an average of seven hours a day glued to a screen, but it could be significantly more. This excessive screen time is having a profound impact on our brains, leading to what’s being termed as ‘digital dementia’. Although not officially recognised, it refers to issues like short-term memory loss, forgetfulness, difficulty recalling words and multitasking problems due to overuse of technology.
SMOKING
“Although by no means a harmless habit, if you smoke, you’re putting yourself at a much higher risk of developing dementia later in life,” said Dr Beanland. Smoking is believed to increase the risk of dementia by 30 to 50 per cent. Some experts even suggest about 14 per cent of dementia cases worldwide can be attributed to smoking.