From getting your flu jab to calling an old pal, you can take action to keep your brain in good health
As with many health conditions, your likelihood of developing dementia is individual, and depends on a patchwork of factors including your genes, age and lifestyle. That said, it's always possible to tip the scales in your favour by making some adjustments to how you live. It’s well worth trying.
“An influential committee of experts recently assessed all the evidence to date, and concluded that [as well as factors including genetics and age] there are 12 lifestyle risk factors linked to the condition. These are: smoking, hearing impairment, less education, traumatic head injury, depression, high blood pressure, physical inactivity, air pollution, excessive alcohol consumption, obesity, diabetes, and infrequent social contact," says Dr Rosa Sancho from Alzheimer's Research UK. “The evidence suggests that, for society as a whole, up to 40 per cent of dementia cases could be prevented if it were possible to completely eliminate these 12 risk factors on a population level. Obviously, this would very difficult in practical terms, but it shows just how big an impact looking after our individual brain health could have on dementia rates."
That's not to suggest that those living with dementia are somehow 'at fault', and sadly it's possible for people with very healthy lifestyles to be affected. But it's worth remembering that there are still things we can do to give ourselves the best possible odds.
1. Look after your heart
The silver lining of making lifestyle changes to lower your dementia risk, is that it will have a knock-on effect on your heart too. "What is good for the heart is good for the brain," says Caroline Scates, Deputy Director of Admiral Nurse Development at Dementia UK (dementiauk.org).
And one of the best ways to help both is by looking at your diet. "Cutting down or avoiding high fat or processed foods like cakes and pastries, sweets, cheese, red meats, fried and fast foods as well as butter and margarine is a good idea. Vascular dementia is caused by the blood supply to the brain being interrupted. The cells are then starved of oxygen, so eating healthy, fresh heart healthy foods that maintain health and good circulation is important."
Similarly, keeping your blood pressure in check is another step to help both heart and mind - and for around a third of adults in the UK it's too high. There's evidence that controlling your blood pressure in your 50s can help protect your brain from damage. Not sure what yours is like? Having it checked at least every five years is a good goal, and you can do so at the pharmacy or your GP. If yours is high, there are lots of ways to make a difference (from a healthy diet and exercise, to cutting down on caffeine and salt), as well as medications, and your GP should be able to advise.
2. Brain training
There are lots of 'brain training' games and puzzles out there that promise to improve your cognitive function and lower your risk of memory loss – but do they really work? Possibly. "There isn’t any conclusive evidence for any brain training activity or type of puzzle that has particular benefits for brain health," says Rosa.
"But what the science does say is that staying mentally sharp is important, and several studies have suggested that regularly challenging our brains can help protect them as we age. By keeping mentally active, we help to build what’s known as ‘cognitive reserve’ – a type of biological resilience that helps the brain form new connections between cells and withstand damage from disease for longer."
In other words, if you enjoy games and puzzles, carry on with them, but otherwise consider any activities that get your brain fired up – whether it's reading, learning an instrument or language, drawing, or perhaps considering an evening class in something entirely new.
3. Keep moving
Staying fit can help with various health conditions, including reducing your risk of obesity, type 2 diabetes and heart disease – all of which are also risk factors for dementia. Talk about a win/win.
"Taking regular exercise is considered to be one of the most beneficial lifestyle choices in reducing the risk of dementia. Studies show taking part in aerobic exercise – physical activity focused on increasing your heart rate – can help improve memory and thinking skills," says Caroline.
But if the thought of going for a jog brings you out in a cold sweat, don't panic! "Physical exercise could include activities like gardening, walking, dancing or cleaning – all of which have proven positive impacts on overall mood and wellbeing." Anything that gets you up out of your seat and moving around is a good thing when it comes to your brain health.
4. Get your flu jab
It sounds strange, but some studies have found that people who get the seasonal flu vaccination (now free for over-50s) have a lower dementia risk. "It is difficult to speculate on the reasons behind this potential link and understanding why a flu vaccine is linked to reduced dementia risk is an important avenue for further research," Rosa points out.
"This research does not mean that Alzheimer’s disease is caused by the flu and there are potential non-biological explanations for this association, such as people who get the flu vaccine being more likely to take other steps to protect their health."
5. Stay in touch
Sadly, there's some evidence that being socially isolated as we age could be a factor in four per cent of dementia cases, as it's been linked to lower brain volume in regions associated with cognition. It's not entirely understood why the two are connected, but it can provide a good source of motivation for calling that friend you've lost touch with, or making the effort to find a local class or group to join. Bonus points if you find a friend to accompany you on walks, or perhaps join a book group, to tick other 'lower risk factor' boxes too!
6. Watch your wine
It's natural to want to reach for a glass of something after a long day, but keep an eye on the volume you're consuming across a week. "Studies show that people who drink a lot of alcohol are more likely to show damage to an area of the brain associated with memory, called the hippocampus," says Caroline. "Therefore, reducing alcohol intake is advisable. It is recommended that you don’t consume more than 14 units a week." That's roughly a bottle and a half of wine across the week, although obviously it's healthier to spread it out, and have some alcohol-free days too.
MEET OUR EXPERT
Dr Rosa Sancho is Head of Research at Alzheimer's Research UK (alzheimersresearchuk.org)
Alzheimer's Research UK has launched the Think Brain Health Check-In, a tool to help people to find bespoke information based on their lifestyle.
Lizzy Dening is an award-winning journalist and has spent many years working for Yours magazine both in-house and as a freelance writer and editor. Her specialisms include health and fitness, interviews (both real life and celebrity) and women’s issues. She’s also written for publications including Grazia, Vogue and the Guardian.