Habits that appear harmless but could increase chance of developing dementia

06 January 2024 , 16:10

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Dementia is a highly destructive disease that impacts both the sufferer and their loved ones (Image: Getty Images/iStockphoto)

Those who suffer dementia may have pursued what they thought were harmless habit when in fact they were stirring up trouble for later life.

Being sedentary, not interacting with other humans, poor sleep patterns, stress, boozing too much and poor diet can all contribute to developing the disease, which affects almost a million people in the UK and six million in the US. The effects of the disease include loss of memory, language, problem-solving and other abilities, in fact almost anything that requires thinking.

The condition's root cause is often Alzheimer’s disease, and mainly affects those 65 and older. It can be so severe that a sufferer needs additional care. Blair Steel, a psychologist at Carrara Treatment, Wellness & Spa, told HuffPost that dementia is a group of other conditions that affects at least two brain functions, such as judgement and memory loss, adding: "Symptoms of dementia include forgetfulness, limited social skills and impairment in thinking that interferes with daily functioning."

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There are a number of causes of dementia, including genetics, age, race and ethnicity, heart health and if you have any history of a traumatic brain injury. But your habits are also a huge factor in determining whether you will be affected by the condition and here is a non-exhaustive list of some of the main ones.

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Excessive alcohol intake

This one's a biggie...

Alcohol is, after all, a poison, regardless of how much you enjoy it, and causes damage all around the body, but especially in the brain. The Alzheimer’s Society says there’s a specific type of alcohol-related dementia that comes under the label of alcohol-related brain damage (ARBD).

While it takes many years of regular over-use for the damage to build up this type of dementia impacts, among other things, cooking, remembering things, basic thought processes and the way we deal with information, as well as taking its toll on more complex processes, such as managing personal finances.

Leading a sedentary lifestyle

A lack of exercise in your life has obvious impacts around the body, but it is also a factor in dementia. Having a regular schedule of some form of exercise – even just walking – can help reduce cognitive impairment and dementia risk. Long-term, regular exercise can affect your brain in a very positive manner, especially as you approach the big six-o, and Steel said: "Being inactive does a number on the brain. If you don’t use it, you lose it."

Couch-potatoes should watch out as a lack of exercise is a big dementia no-no (Getty Images/iStockphoto)

Sleep is important

Restless sleep is a red flag for people who are getting older, and that and dementia are two significant health problems in older adults. The nature of modern life often means a decent sleep is on the back burner when you've got work, kids and the now big problem of blue screen problems triggered by too much watching on the plethora of technology now available to us.

Unfortunately, sleep patterns in earlier life may contribute to later problems. If you’re having trouble sleeping, or not sleeping at all, sleep deprivation could increase your dementia risk and Steel advised: "Avoid screens and light after a certain hour and try to not reach for your phone if your sleep is interrupted." Give yourself at least 3o minutes, but preferable a full hour away from you screen(s).

Blue screen is a major cause of a disturbed sleep, so give it a rest an hour before you hit the hay (Getty Images/iStockphoto)

Socialising keeps your mind healthy

Humans are social animals, despite many of us shunning interactions with other people , and we need social contacts for the mind to stay healthy. Our social health has a role to play in the development of dementia and having poor social health can overstimulate the body’s stress response through increased levels of the hormone cortisol, it raises blood pressure and decreases blood flow to vital organs.

Being active and socially integrated can protect against the disease, because the brain is stimulated, and this becomes even more important as we age. Steel advised that: "We spend a lot of hours on social media, however this likely does not stimulate the brain’s experience of connection as much as socialising in person."

Stress is highly dangerous

Stress means the release of the hormone cortisol and that also means the potential for 'bad things' to happen to your brain. According to the Alzheimer’s Society, stress is linked to dementia because cortisol affects memory. The negative effects of stress, are well documented and have numerous negative effects on the body, but particularly in the case of chronic stress, it can lead to cognitive decline due to prolonged elevations of that all-important hormone.

Reduce stress in your life and not only will your body heave a sigh of relief, so will your brain. Avoid being 'set in your ways' too, a common theme for those advancing in years. A little flexibility can go a long way. Meditation, watching some TV that you engage with or reading a good book can all help you relax.

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Processed food is not conducive to a health mind (Getty Images/iStockphoto)

We are what we eat...

Fast life... fast food, which usually means what you're putting in is highly processed and therefore – really bad, both for brain and body. Researchers have found that a diet high in ultra-processed foods can increase dementia risk in adults. There are very few people on this planet that have the 'perfect diet', have a go at eating leafy greens, berries, whole grains, beans, nuts, fish, and healthy fats such as olive oil – and really limit red meat, sweets, cheese, butter, and fast and fried food.

Paul Donald