Six expert-backed ways to reduce your risk of Dementia

ByLois C

May 20, 2022 , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
Early diagnosis and treatment are key

Early analysis and remedy are crucial

To mark Dementia Action Week, Abi Jackson talks to major authorities about how we can aid continue to keep the ailment at bay.

Covid isn’t the only main health and fitness issue of our times – industry experts have been warning about dementia reaching epidemic levels too.

Presently a main cause of dying and disability amongst older people today, in accordance to Dementia British isles, by 2025 it really is approximated more than a million people throughout the British isles and Ireland will be diagnosed.

“It really is a actually significant deal and very frequent,” suggests Dr Emer MacSweeney, CEO and consultant neuroradiologist at Re:Cognition Well being (, who clarifies that dementia is not just one sickness but an umbrella phrase for a vary of ailments that share similar indications influencing memory and cognitive functionality.

“The most frequent trigger of dementia is Alzheimer’s disease, and the most significant chance issue by much is age. Some folks may possibly be a bit extra predisposed than some others, but we’re all at threat.”

The very good news? Some dementia danger aspects are modifiable, which means we can most likely minimize them. “As a inhabitants, if we all [did this], we can minimize the danger of dementia, or Alzheimer’s, by about a 3rd,” suggests MacSweeney.

Early analysis and cure are also key, so if you are encountering any doable symptoms or are worried about a cherished one, have a chat with your medical doctor.

To mark Dementia Action 7 days (May possibly 16-22), here are 6 approaches to assist reduce your threat of dementia…

1. Actual physical exercise

Of all the factors in this record, MacSweeney believes the one particular that “possibly has the greatest influence is training. Folks definitely should really be accomplishing at the very least 40 minutes of lively cardio 3 to four moments a week,” she implies – anything that really receives your heart charge up, like jogging, aerobics or dance lessons.

If your joints and endurance usually are not up to that, MacSweeney states: “Going for walks, especially brief walking, is very superior physical exercise. Rapid going for walks for 40 minutes, four occasions a 7 days, is actually good for you.”

2. Obstacle and goal

There is certainly been plenty of concentration on holding our brains active – getting up a new language, musical instrument or brain-teasing puzzles, for case in point. Further than this, primary public well being qualified Sir Muir Gray, writer of Boost Your Brainability And Decrease Your Hazard Of Dementia (released by OUP), states “problem and intent” is an intriguing area and proof on this “has occur as a result of pretty robust in the final 5 many years”.

So, over and above mental finding out tasks, think about remaining mentally stretched and challenged in a deeper sense. “I typically say to folks, if you turn into a volunteer, even if you do other individuals no good, it’ll lessen your threat of dementia – specially if you get on the committee! They are hard factors,” quips Grey. “Expose your self to stimulation and challenge, and if you have a feeling of objective, that’s very valuable.”

3. Hold a check out on your listening to

Listening to loss is very frequent as we age – and while not a immediate cause of dementia, it justifies a location on this list. Chartered psychologist and Hidden Listening to ambassador Dr Dalia Tsimpida (, from the School of Overall health and Lifestyle Sciences at College of Liverpool, factors out that listening to reduction was incorporated in a report printed by the Lancet Commission in August 2020, hunting at 12 key modifiable dementia hazard elements.

“It was believed that almost 10% of the complete selection of dementia conditions could be averted with the administration of hearing loss – possibly blocking decline from occurring or avoiding additional drop of an present listening to loss,” Tsimpida points out. “Those with untreated hearing decline are 90% more very likely to be identified with dementia than individuals with regular hearing” – nevertheless extremely couple men and women are conscious of this. The takeaway? Get your hearing checked consistently and if you discover any listening to reduction or it can be detected on a test, never overlook it.

4. A nutritious diet regime

When it arrives to investigation, MacSweeney implies “focusing on the Mediterranean design diet regime, as [people who eat this way] have been observed to have considerably decrease incidences of dementia and are generally substantially fitter and much healthier.”

This suggests lots of refreshing veg and fibre, lean protein and a higher ratio of ‘good’ fats and oils – imagine olive oil, avocados, nuts and oily fish, flavoured with garlic and herbs – meals that are nutritionally prosperous and hailed for their anti-inflammatory characteristics. “And almost certainly the single most important factor is lowering refined sugar,” adds MacSweeney. “The mind definitely does not like sugar.”

This would not just indicate cakes and biscuits. Refined sugar is ‘hidden’ in lots of factors, specially processed food these types of as white bread and jarred sauces, and products like lower-fat yoghurt and comfortable beverages.

5. Maintain an eye on anxiety

Measuring strain and studying its outcomes is challenging. Even so, MacSweeney states it can be well worth a location on this listing.

We all have ups and downs, of system. But in normal terms, she suggests “paying interest and recognising” what’s producing us pressure, and “seeking to be proactive and sensible about minimizing” it is incredibly beneficial.

You can find no just one-sizing-fits-all. Do what is effective for you – whether which is getting on a lot less, frequent swims or time in the backyard, or even prioritising additional day nights!

6. Rest

It’s normally reported we need fewer snooze as we get older. Nevertheless, Grey stresses that “snooze is vital” and keeping a very good rest routine shouldn’t be disregarded. Investigate has located that slumber aids our brains drain absent amyloid – a protein related with Alzheimer’s and impaired brain function. Snooze also influences how we regulate stress, our enthusiasm to training, socialise and our nutritional possibilities – it actually is a bedrock of good health and fitness.

What does a great deal of sleep imply? “It is tricky to generalise, but to start with, it truly is not napping a ton in the working day,” states Grey. “It truly is receiving into a rhythm of likely to bed at a normal time.” He and MacSweeney both recommend keeping away from screens for at the very least an hour just before hitting the hay.

By Lois C