Protect your brain’s ‘weak spots’ to fight dementia – 12 steps to prevent brain-eating disease
LOSING your mind to dementia is one of the biggest worries we all share.
In fact, more than half of Sun readers (52 per cent) fear the debilitating disease.
But last month, scientists pinpointed the top three modifiable risk factors – those we have some control over – most implicated in dementia.
‘Weak spots’ in the brain that appear to degenerate earlier with age were most vulnerable to diabetes, traffic pollution and alcohol.
Nine others were ranked, including high blood pressure and cholesterol.
Dr Susan Mitchell, head of policy at Alzheimer’s Research UK, said: “The thought of developing dementia is understandably worrying for lots of people.
“Fortunately, there’s a lot that can be done.
“Up to 40 per cent of cases of dementia are potentially preventable, yet only a third of people realise it’s possible to reduce the risk of dementia.”
Follow these tips to protect your brain’s ‘weak spots’.
DIABETES
AN estimated five million people in the UK are living with diabetes.
Dr Mitchell says: “Studies show the condition is associated with a higher risk of dementia, particularly in midlife.
“Managing the condition by following doctors’ advice is key to keeping your brain in shape.”
More than 2.4million people are at an increased risk of type 2 diabetes.
The best way to prevent it is to maintain a healthy weight by eating well and exercising.
POLLUTION
CHANGE your usual route to avoid main roads, especially at busy times, if possible and keep windows closed if on a main road and in the car.
Dr Mitchell adds: “The amount of polluted air we breathe can be out of our control.
“This puts some people at an unfair disadvantage of developing dementia.
“We’re calling on the Government to take decisive action to safeguard the people who are most vulnerable to poor air quality.”
ALCOHOL
NHS guidance of 14 units of alcohol spread over a week is the equivalent of six pints of average-strength beer or six medium (175ml) glasses of wine.
Dr Mitchell, who says there is no “safe” level of drinking, adds: “Plan and stick to drink-free days each week and try swapping in low-alcohol or alcohol-free drinks.
“Heavy drinking is known to impact our brain health as well as being linked to many other health conditions.”
SLEEP
GROWING evidence suggests bad sleep may accumulate to increase the risk of dementia.
Dr Mitchell says: “Experts recommend going to bed and waking up around the same time every day to establish a routine.
“Watching TV, playing games or scrolling on your phone before bed can stop your mind winding down.
“If you’re temporarily struggling to get seven hours, don’t worry – the negative effects are only seen after months or years of poor sleep.”
WEIGHT
MAINTAINING a healthy weight is hard, but getting on top of it will improve your wellbeing.
Dr Susan says: “Small swaps can make a big difference.
“Why not try finding healthier versions of your favourite recipes?
“A balanced diet should include plenty of fruit and vegetables, starchy foods such as potatoes and brown rice, some protein like fish, beans or lean meat, and a small amount of dairy or dairy alternatives.”
SMOKING
SOME 6.4million of us smoke – and the habit has been estimated to increase the risk of dementia by up to 50 per cent.
Dr Mitchell says: “It’s never too late to quit. Doing so, even in later-life, can reduce your risk significantly.
“The best thing to do is to contact your local NHS stop smoking service, who will be able to help support you.
“Research shows that if you can stop smoking for 28 days, you’re five times more likely to quit for good.”
BLOOD PRESSURE
A THIRD of adults have high blood pressure but many don’t realise.
Dr Mitchell says the link with dementia is “strong”, adding: “If you haven’t had it checked for a while, you can do so at your doctor’s surgery or many pharmacies.
“Anyone over 40 should have their blood pressure checked at least every five years.”
Maintaining a healthy weight, quitting smoking, getting more sleep and reducing salt intake and alcohol all benefit blood pressure.
EXERCISE
EXERCISE may benefit the brain by promoting blood flow to the organ.
Dr Mitchell adds: “Moving more can help you keep a healthy weight and reduces the risk of type 2 diabetes and heart disease – both known risk factors for dementia.
“Being physically active doesn’t have to mean running 10k every weekend.
“Just aim to be active every day and move more – whether by dancing, gardening or getting off the bus a stop early to get your steps up.”
HEARING
DO not put up with hearing loss as a normal part of ageing.
Dr Mitchell says: “Hearing aids will be more effective the earlier you get them.
“Several studies have identified a relationship between hearing loss and the risk of dementia.”
Even mild hearing loss can double the risk of developing dementia, studies show.
Dr Mitchell recommended the free online hearing test available on the RNID website – rnid.org.uk.
INFLAMMATION
DR MITCHELL says that while more research on the connection between inflammation and dementia is needed, anti-inflammatory lifestyle habits such as sleeping more, de-stressing and eating your greens are all beneficial to pursue.
She says: “Research indicates that in diseases that cause dementia, persistent inflammation can cause damage to nerve cells in the brain, becoming harmful instead of protective.”
SOCIALISING
KEEP your friends close to keep the brain ticking.
Dr Mitchell says: “Research suggests social isolation is linked to an increased risk of dementia.
“Most studies have focused on in-person social contact, but staying in touch with phone calls seems to be beneficial too.
“Joining local groups, clubs or volunteering for a good cause are great ways to meet new people and keep connected to your community too.”
CHOLESTEROL
CHOLESTEROL – a fatty substance found in the blood in mid-life – is linked with dementia in later years.
Dr Mitchell says: “There are lots of things you can do to prevent harmful levels from building up, including exercising more, reducing your alcohol intake and quitting smoking.”
When it comes to your diet, she adds: “Try swapping butter for sunflower or olive spreads, cutting down on red meat and eating more chicken or fish.”