15 July 2023 , 14:16
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Dementia is a growing concern worldwide, with an estimated 50million people living with the condition.
More than six million Americans of all ages have Alzheimer's. In the UK alone, one person develops dementia every three minutes.
However, research suggests that making lifestyle changes, even in your 30s, 40s, and 50s, can help lower the risk of developing dementia. E
Experts have identified several modifiable risk factors that may prevent or delay up to 40 per cent of cases. There are no guaranteed ways of preventing dementia, here are five expert-approved ways to reduce your risk of dementia and improve your brain health.
There are approximately 50million people living with dementia worldwide (Getty Images/iStockphoto)1. Aim for seven hours of uninterrupted sleep
Sleep plays a crucial role in cognition, and both too little and too much sleep have been associated with poorer cognitive performance and mental health in middle-aged and older individuals.
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Research has found that consistent seven hours of sleep is ideal for optimal brain health. Deep sleep allows the brain to eliminate toxins and aids in memory consolidation.
Disruption of deep sleep has been linked to the accumulation of the protein amyloid, a characteristic of some forms of dementia.
Consistent seven hours of uninterrupted sleep is ideal for optimal brain health (Getty Images)Professor Barbara Sahakian from the University of Cambridge Department of Psychiatry emphasizes the importance of maintaining a regular sleep pattern to ensure the brain receives the necessary restorative benefits.
Healthy sleep tips to improve our sleep according to Chestnut Hypnotherapy, include:
- Limit light before bed: Blue light emitted from phones stimulates our brains. Even if you have a setting to override that you can easily become stressed or excited by social media posts.
- Watch your caffeine intake: Did you know that if you consume caffeine at 7pm – half of it is still in your body at 11pm? Tea, coffee, cola and energy drinks all contain caffeine.
- Follow a consistent sleep schedule: Varying your bedtime or morning wake-up time can hinder your body’s ability to adjust to a stable circadian rhythm. Keep a solid routine - do the same things – for example have a bath or shower, dim the lights, read your book etc. This is so that you set your body clock.
- Get daily exercise: This will help to reduce stress and enable you to feel happier as during exercise your body produces serotonin a feel-good chemical in the brain and body.
- Keep naps short and early in the afternoon: Late and long naps can push back your bedtime and throw your sleep schedule off-kilter.
2. Get a hearing test
Hearing loss has been linked to approximately 8 per cent of dementia cases. Dr. Sarah Bauermeister, a cognitive neuropsychologist at the University of Oxford, encourages people to take care of their hearing from a young age.
Wearing a hearing aid if you have hearing loss can reduce the risk of mild cognitive impairment by 50 per cent and the risk of developing dementia by 14 per cent.
The connection between hearing loss and dementia is not fully understood, but it likely affects other risk factors. Difficulty in communication may lead to social withdrawal, impacting physical activity and mental health.
Dr. Sarah Bauermeister advises people to destigmatize hearing tests and recommends starting them as early as in your 30s and 40s.
3. Follow a Mediterranean diet
The Mediterranean diet, rich in oily fish, olive oil, and plant sources, is associated with a 23 per cent lower risk of dementia (Getty Images/iStockphoto)The Mediterranean diet, rich in oily fish, olive oil, and plant-based sources, has been associated with a lower risk of heart disease and increased longevity.
Recent research analyzed data from 60,000 people and found that those with the highest adherence to the Mediterranean diet had a 23 percent lower risk of developing dementia.
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The diet's beneficial components include healthy fats, antioxidant-rich polyphenols, and a reduced intake of red and processed meat, artificial sweeteners, and ultra-processed foods.
Even individuals with increased genetic vulnerability to dementia can benefit from adopting a Mediterranean diet.
4. Increase your exercise levels
Regular exercise, both vigorous and through daily activities, is linked to a reduced risk of dementia (Getty Images)You probably knew this one was coming. Regular exercise in mid-life has been linked to a reduced risk of developing dementia.
Any form of exercise that raises your heart rate and benefits your cardiovascular health also supports optimal cognitive functioning. Dr. Susan Mitchell from Alzheimer's Research UK emphasizes that anything that benefits your heart will benefit your brain as well.
Engaging in frequent vigorous activity can reduce the risk of dementia by 35 per cent, while even doing household chores lowers the risk by 21 per cent.
Physical activity improves blood flow to the brain, delivering oxygen and nutrients essential for cognitive health. Exercise also has mindfulness benefits, freeing up your mind and improving mood, physical, and mental health.
5. Keep your mind active
Keeping your mind active throughout life is crucial for brain health. Engaging in intellectual activities such as reading, playing cards or board games has been associated with a reduced risk of dementia.
Challenging your brain with puzzles, crosswords, learning a new language or instrument, or using brain-training apps can help keep your neural circuits active.
The hippocampus circuit, responsible for learning and memory, needs regular stimulation to maintain its functionality. to keep them active.
While there are no guaranteed methods of preventing dementia, incorporating these expert-recommended lifestyle changes can reduce the risk and enhance overall well-being.
Taking care of your hearing, getting enough sleep, following a Mediterranean diet, staying physically active, and training your brain can contribute to a healthier brain and potentially lower the chances of developing dementia.