Taking care of your body and health is important, especially as you get older. And your brain health is equally important.
The Dementia Statistics Hub reports that, in the UK, nearly 982,000 people are living with dementia, and by 2040, this number is expected to rise to 1.4 million.
Alzheimer’s disease, one of the most common forms of dementia, affects your memory, thinking patterns, and behaviour. The condition can be devastating for sufferers and their families, and yet research shows that some simple lifestyle changes could help to prevent dementia.
By focusing on your overall health and making some simple adjustments to your day-to-day routine, you could reduce your risk of developing Alzheimer’s and enjoy a healthier, more fulfilling life.
With that in mind, here are five positive steps you could take to protect your brain and general wellbeing.
1. Get plenty of physical exercise
Physical activity is potentially one of the most effective and simple ways to lower your risk of developing dementia.
According to the Alzheimer’s Society, people who engage in regular exercise are up to 20% less likely to develop Alzheimer’s than those who do not.
This is because physical activity helps maintain a healthy flow of blood to your brain, encourages the growth of new cells, and reduces inflammation – all of which are factors that can contribute to Alzheimer’s.
Even if you’re not very active at the moment, starting with small steps now could make a big difference.
You might want to aim for 20 to 30 minutes of moderate aerobic exercise each day, such as brisk walking, cycling, or gardening. These activities can increase your heart rate and are generally quite gentle on the body, making them accessible for all fitness levels.
Interestingly, even daily tasks, such as washing the dishes or cooking, have been shown to reduce your risk of developing Alzheimer’s.
If incorporating more exercise into your daily routine seems daunting, consider using a fitness tracker or smartwatch to set yourself goals and monitor your progress. This will provide the motivation you need to get moving more often.
2. Avoid smoking
There’s a good chance you already understand how damaging smoking can be, and it’s also another significant risk factor for dementia.
Scientific studies have identified smoking as one of the 12 key risk factors that, if completely eliminated, could potentially prevent or delay up to 40% of dementia cases.
This is because the harmful chemicals in tobacco can damage your blood vessels and lead to vascular issues in the brain, increasing your risk of developing Alzheimer’s.
Aside from Alzheimer’s, the benefits of quitting begin almost immediately. Indeed, the NHS states that:
- After quitting for one year, your risk of heart attack halves compared to a smoker’s
- After 10 years, your risk of death from lung cancer falls to half that of a smoker
- After 15 years, your risk of heart attack falls to the same as someone who has never smoked.
If you want to stop smoking but worry you don’t have the willpower necessary, seek support from your GP. They could recommend nicotine replacement therapies or point you in the direction of a support group.
While quitting might seem challenging, it’s important to remember that each step you take significantly improves your brain health and reduces your risk of dementia. This fact could help you strive towards a smokeless lifestyle.
3. Cut down on your alcohol intake
While you might enjoy your favourite tipple from time to time, it’s essential to be mindful of how much alcohol you consume.
Excessive alcohol intake has been linked to a faster decline in cognitive functions and an increased risk of Alzheimer’s. Indeed, drinking more than 28 units each week could impair your ability to process information and accelerate brain shrinkage, which are key factors in dementia risk.
The NHS recommends that both men and women should limit their alcohol consumption to 14 units a week, spread over several days.
If you’re seeking ways to reduce your intake, try setting yourself weekly limits to stick to. When you have a drink, opt for smaller servings, go for an alcohol-free option, or even have a glass of water between each alcoholic drink.
Sharing your goals with friends and family is also incredibly helpful. They could provide additional support and make it easier to maintain your healthier drinking habits, especially in social settings.
4. Remain socially active
Maintaining an active social life isn’t just good for your mood – it’s also beneficial for your brain. In fact, social isolation can increase your risk of developing dementia by around 60%.
Interestingly, the exact reasons for this aren’t entirely understood, but it could be due to the fact that loneliness is often linked to heavy drinking, smoking, and inactivity, all of which increase dementia risk.
Staying socially engaged doesn’t need to be complicated. Simply staying connected with your friends and family on a regular basis, whether through phone calls, video chats, or in-person meetings, can help keep your brain active.
You might want to engage in some group activities, too, such as book clubs, new hobbies, or volunteering opportunities.
All of these can positively affect your cognitive function and potentially reduce your risk of developing Alzheimer’s as you get older.
5. Manage any existing long-term health conditions
Some long-term chronic health conditions are known to increase your risk of Alzheimer’s. So, managing these conditions effectively can play a crucial role in reducing your chances of developing dementia.
For instance, high cholesterol can lead to the buildup of plaques in your brain, which are associated with Alzheimer’s.
Similarly, type 2 diabetes can increase your risk of developing dementia due to the way it affects blood vessels and your brain’s ability to process glucose.
If you have any of these conditions, it’s important to work closely with your GP to keep them under control. This might involve taking prescribed medicines, making dietary adjustments, or maintaining a regular exercise routine.
