Dementia is perhaps one of the most common diseases that we all fear, whether it's getting it ourselves or having to see a loved one live with it, so it's understandable why we're all keen to reduce our risk of dementia and need for dementia support in the future.
Thanks to extensive research into the disease, there are numerous risk factors, some of which (such as genetics and age) can’t be changed, but an American study has revealed seven important steps that can lower your risk by up to an impressive 43 per cent. Even better, these lifestyle changes were found to be just as effective in those with a genetic predisposition to Alzheimer's disease.
The healthy changes were actually originally identified to improve heart health and make up the American Heart Association's 'Simple Seven' list of advice. They're designed to cut down on cholesterol and promote cardiovascular health through diet, exercise and other changes. However, cardiovascular disease and dementia share a lot of risk factors, including high blood pressure, inflammation and oxidative stress, which can damage blood vessels and reduce the flow of blood to the brain.
And the good news is, even with a challenging health condition such as dementia, it’s worth doing at any stage. “It’s never too late to have a positive impact,” says Dr Karen Harrison Dening, head of research and publications at Dementia UK. “In fact, even if you or a family member has already been diagnosed, these same steps are worth following to improve quality of life and slow decline.”
In an ideal world you’d tackle all seven steps, but even just tweaking a few areas was shown to positively alter outcomes. So, here's how you can reduce your risk significantly with a few lifestyle changes.
The seven steps to reduce your risk of developing dementia
This seven-step system has the pleasing benefit of being good for both your heart and your brain health. Talk about a win/win!
Stop smoking
One study found that smokers were 60 per cent more likely to develop dementia compared to non-smokers, with some researchers estimating that 14 per cent of dementia cases worldwide develop as a result of smoking. Former smokers have a significantly lower risk of cognitive decline and dementia than current smokers, similar to that of people who have never smoked, so it's not all doom and gloom for ex-smokers.
Improve your diet
Up your brain and memory boosting foods such as fruit, veg and (unsalted) nuts intake and make sure you have a few portions of fish and lean cuts of meat weekly. Oily fish in particular is full of Omega-3 fatty acids, which have anti-inflammatory effects and have been shown to reduce blood pressure.
Increase physical activity
Aim for at least 75 minutes of vigorous activity, or 150 minutes of moderate intensity activity per week, even if it's in the form of some easy home exercises. Several studies have found that physical activity can significantly reduce the risk of developing dementia by 30 per cent by reducing inflammation and blood pressure, as well as improve blood vessel function and help channel more oxygen to the brain.
Maintain a healthy weight
Being overweight or obese can increase blood pressure and your risk of Type 2 diabetes, both of which are linked to a higher risk of Alzheimer’s disease and vascular dementia. The NHS points out that, for those who are overweight or obese, even a loss of 5-10 per cent of your excess weight can help reduce your risk.
Control cholesterol
We know that high cholesterol can cause all sorts of issues from high-blood pressure to diabetes but did you know it's also been linked to dementia? One study found that developing high-cholesterol in mid-life has been associated with an increased risk of developing dementia according to Alzheimer's Society. That's why it's so important to eat a diet that benefits your heart health.
Reduce your blood sugar
Because type 2 diabetes is a risk factor for dementia, having high blood sugar levels is a risk if it leads to diabetes as cardiovascular health is closely linked to the risks of developing dementia. You can keep your blood sugar levels at a healthy level by reducing your sugar intake, exercising regularly and maintaining a healthy weight.
Manage your blood pressure
Similarly to high-cholesterol, Alzheimer's Society studies have shown that having high-blood pressure in mid-life can increase your chances of developing vascular dementia which is why it's so important to regularly check your blood pressure and make sure you exercise regularly, eat a balanced diet, limit salt and alcohol and reduce stress to keep your blood-pressure healthy.
Five minute memory boosts
Struggling with brain fog? If your mental powers could use a warm up, try one of these quick and easy ways to improve your memory today.
Draw what you want to remember. Even if you’re not good at it, a quick doodle can help you retain new information more accurately than writing or visualisation exercises.
Read aloud. Alternatively, if there’s something you want to learn, read it aloud – scientists have shown you’re more likely to remember it.
**Eat more cranberries.
**A cup a day of the berries was found to improve memory, ward off dementia and, as an added bonus, reduce ‘bad’ cholesterol, in participants aged 50-80.
Save what you know. Researchers found that the act of saving information may improve our memory for the information we encounter next. Write down something you’ve learnt in a notebook or diary and see if it helps clear your mind.
Smile or laugh. Doing something that cheers you up could also help your memory, as the stress hormone cortisol can have a negative impact on memory and learning ability as we age. Studies found older people who watched a funny video scored better on memory tests.
**And if you can spare a few extra minutes...
**get some moderate exercise. A memory test of people aged 50-85 found a ‘striking’ enhancement in the memory of those who spent six minutes on an exercise bike after being shown images to recall.
Stephanie Anthony is the Deputy Digital Editor of Yours.co.uk. Having worked across a variety of topics, from travel and food to pharmaceuticals, she also has a particular interest in mental health and wellness. She has a house full of pets with two dogs and two cats.
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