16 July 2023 , 06:00
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An estimated 55 million people are living with dementia worldwide and experts believe that figure is set to increase at a rapid rate. So much so, they estimate that by 2050, 139 million will be diagnosed with the disease.
The reason for this rise links to the biggest risk factor for Alzheimer’s and dementia – old age. Which explains why in the UK, the disease affects twice as many women compared to men, with women outliving men by approximately five years.
Other common causes of the disease, which primarily impacts memory and behaviour, can include family history, head injuries,
and lifestyle factors and conditions associated with cardiovascular disease.
But there are lifestyle changes we can make to reduce our risk of Alzheimer’s and experts say it’s never too late to start. Here’s what we can do…
REGULAR EXERCISE
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Simply moving your body is considered one of the most effective ways to lower the chance of Alzheimer’s. Both aerobic and strength-training exercises benefit brain health by supporting metabolic and vascular health and thereby reducing the risk of anxiety and depression. Exercise is essential because it influences autophagy, a vital cellular self-cleaning process to eliminate metabolic waste and unwanted proteins. Cells can become dysfunctional without autophagy functioning properly and diseases like Alzheimer’s may be more likely to develop. GPs recommend exercise twice a week, whether that be a brisk walk, cycling, Zumba, or strength training.
GOOD SLEEP
Some sleep disorders, such as insomnia or very light and disturbed sleeping can be associated with an increased risk of a diagnosis. This is why getting a good seven to nine hours a night is a pivotal part of maintaining brain health and function. It allows the brain to detoxify, organise thoughts and lay down memories. Try to keep your bedroom cool and minimise screen time before bed as the blue light can trick the brain into staying awake for longer. Don’t be tempted to drink caffeine after 3pm or to eat heavy meals 2-3 hours before bed as these factors can also impact your quality of sleep. If you’re still struggling with sleep, try a heavy duty weighted eye mask for total darkness.
EAT BRAIN-BOOSTING FOODS
The Mediterranean diet has long been famed for its health benefits and it’s no exception when it comes to neurological diseases. It’s packed full of lentils, beans, nuts and wholegrains as well as brain-boosting foods such as fruits, olive oil and fatty fish, which is high in omega-3. Clinically improved to improve brain power are also berries and walnuts, rich in antioxidants, healthy fats, vitamins and minerals. They also provide your brain with energy and help to protect cells, warding off the development of disease.
ADDRESS HEALTH ISSUES EARLY
Those with high blood pressure, cholesterol, type 2 diabetes and obesity are at a higher risk of developing illness later in life. In fact, dementia has been termed “type 3 diabetes” because of the association with insulin resistance. In some cases, diabetes can be reversed by eating a balanced diet, losing weight and maintaining an active lifestyle.
MANAGE STRESS
(Getty Images/iStockphoto)Chronic stress is associated with decline in cognitive function and a reduced brain size as well as impaired learning and memory. With 74 per cent of Brits feeling unable to cope in the past year alone, trying to take time away from stressful situations is more prevalent than ever. Look after yourself and practice self-care, taking quality time to decompress. Maintaining and stimulating cognitive activity throughout your life supports better brain health and lowers the risk of illness.
KEEP YOUR BRAIN ACTIVE
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If you’re a keen linguist or you enjoy board games, keep going! Playing games or doing puzzles keeps your brain engaged, thinking about your next move. Your brain is a learning machine and it needs to keep storing new information to optimise performance. Likewise, speaking a second language requires a specific type of beneficial brain training as you’re not only learning a new language, but eventually you’re able to alternate between different languages on cue. Research has indicated it may delay Alzheimer’s by around four and a half years.