Dementia is a term used to describe a group of symptoms affecting memory, thinking, and social abilities. It is characterized by the loss of cognitive functioning to the extent that it interferes with a person’s daily life. Put simply, dementia gradually destroys a person’s ability to read, talk, and understand the world around them.
According to official figures, nearly 1 million people in the UK having been diagnosed with dementia, without counting the thousands of other people who are still awaiting a formal diagnosis. It tends to be most common among the elderly and the Alzheimer’s Society has estimated that 1 in 11 of the over 65’s is living with some form of dementia, with the figure rising to nearly 1 in 3 among the over 85’s.
While scientific advances are showing promise in slowing the progression of Alzheimer’s disease, new research also highlights the importance of taking preventative measures. According to an update report published by the The Lancet Standing Commission in 2024, up to 45% of dementia cases could be avoided by adopting healthier lifestyle choices. But where should you begin? It’s important to understand that overall physical health plays a crucial role in maintaining brain health. Below are some hints about how to protect yourself:
1. Eat a balanced diet
A healthy diet benefits both the heart and the brain. By sticking to healthy and nutritious food choices, you can lower the risk of conditions that may contribute to dementia. A brain-healthy diet should include a variety of fruits and vegetables, eggs, milk, fish, and lean meats. Prioritising whole, nutrient-rich foods over processed options not only supports cognitive health but also promotes overall well-being.
2. Moderate your consumption of alcohol
Excessive alcohol consumption—more than 21 units per week—has been linked to a higher risk of cognitive decline. Even drinking more than 7 units per week has been associated with increased iron levels in the brain, a factor linked to Alzheimer’s and Parkinson’s diseases. One effective way of reducing your alcohol intake is to use smaller glasses, for example, a 125ml glass for wine, or a small tumbler for beer.
3. Stop smoking
For individuals aged 65 and older, smoking significantly raises the risk of dementia and cognitive decline. Smoking impairs blood circulation, including to the brain. If quitting seems difficult, seek assistance from healthcare professionals who can offer support through Give up smoking programmes.
4. Take advantage of free NHS health checks
If you are aged between 40 and 74 and do not have an existing health condition, for which you are already being monitored (e.g. kidney disease, heart disease, diabetes, or a history of strokes), you are eligible for a free NHS health check every five years. This check assesses your overall health and can help identify if you are at a higher risk of certain conditions that increase the likelihood of developing dementia. You can learn more here: NHS Health Check – NHS (www.nhs.uk)
5. Invest in a blood pressure monitor and check your blood pressure regularly
High blood pressure, especially in middle age, can elevate the risk of dementia by 20%. Elevated blood pressure damages blood vessels that supply the brain, leading to reduced oxygen and affecting cognitive function. Reducing your intake of both alcohol and salt will normally keep your blood pressure within safe limits and reduce the risk of cognitive decline.
6. Get your eyes tested regularly
Research indicates that untreated sight problems in later life can increase the risk of dementia by 47%. Ensuring you have the correct prescription for your glasses is essential, and regular eye examinations can also detect early signs of cataracts. Addressing vision issues not only reduces the risk of cognitive decline, but also improves quality of life.
7. Take a hearing test
Individuals with hearing problems are 40% more likely to develop dementia, with the risk increasing for every 10 decibels of hearing lost. Hearing loss can lead to a significant reduction in brain stimulation, which may damage areas of the brain associated with memory. Using hearing aids can help reduce this risk and improve overall quality of life.
8. Protect your head when cycling or playing contact sports
Head injuries, whether minor or severe, can significantly increase the risk of developing dementia in later life. Always wear a helmet if you’re involved in a contact sport, such as rugby, or an outdoor recreation like cycling. Ensuring proper head protection can definitely safeguard against the risk of developing dementia in later life.
9. Once you retire, be sure to keep your brain active through mental stimulation and social activity
As we age, it’s easy to fall into passive routines. However, maintaining mental engagement is crucial for preserving cognitive function. Stimulate your mind through activities such as creative writing, drawing or painting, reading or doing crosswords, jigsaws or puzzles. Take part in social activities such as joining a choir, a drama group, or a dance or keep fit class, or do some voluntary work. Staying active and socially engaged in later life will help your brain maintain its sharpness as you age.
10. Be alert to feelings of apathy and lethargy – they can be tell-tale signs of depression
As people get older, especially if they live alone or have mobility issues, it’s all too easy for them to become apathetic and lethargic. If not addressed, such feelings lead to depression and there is mounting evidence that untreated depression can significantly increase the risk of dementia. Those who receive treatment – whether through therapy or medication – are up to 25% less likely to develop the condition than those who don’t receive help. Early intervention – including support and encouragement from family and friends – is key to mitigating this risk.
Conclusion
While dementia is an incurable disease, its symptoms and effects can be slowed down, if not delayed, by adopting a healthy lifestyle and maintaining a positive attitude. By following the advice in this guide, you can significantly reduce your risk of developing Alzheimer’s or another form of dementia in later life. Adopting these recommendations will help you maintain a healthy lifestyle and improve your overall quality of life.
If you need assistance in caring for a loved one who is showing signs of dementia, Chesterford Homecare can help. Feel free to phone us at any time on 0800 411 8636, or contact us here.
