Many of us strive to improve our wellbeing, often through increased physical activity or adopting healthier eating habits. Despite genetics and age being fixed risk factors for dementia, embracing a healthier lifestyle can markedly decrease our risk. This is especially important for individuals in their middle years. Below are five practical steps to lower the risk of dementia.
- Get Physically Active:
Engaging in regular physical activities, like brisk walking, swimming, or cycling, benefits your brain’s blood vessels, ensuring they efficiently supply the necessary oxygen and nutrients. Activities that also strengthen muscles, from gardening to dancing, can improve stability, especially in older adults, mitigating the risk of falls and joint pain. - Maintain a Healthy Diet:
Consuming a balanced diet rich in wholegrain foods, fruits, vegetables, pulses, nuts, and seeds, along with fish and lower-fat dairy, can lower dementia risk. The NHS’s Eatwell Guide provides a framework for a balanced diet, advising minimal intake of red or processed meat, sugary treats, and salt. - Reduce Smoking and Alcohol Consumption:
Smoking significantly increases the risk of dementia, along with other severe health issues. Similarly, excessive alcohol intake is linked to a heightened dementia risk. Aim for moderate alcohol consumption, adhering to the guideline of no more than 14 units weekly. - Keep Your Mind Engaged:
Mental and social stimulation builds your brain’s resilience against diseases, reduces stress, and boosts mood. Activities ranging from adult education, arts and crafts, to puzzles and learning new skills, keep the mind sharp. Engaging with others through these activities also promotes mental activity. - Prioritise Overall Health:
Regular health check-ups, especially for those aged 40–74, are key in early detection and management of health issues that could increase dementia risk. Protective measures for head injuries, managing hearing loss, ensuring adequate sleep, and addressing depression are also critical steps.
To reduce dementia risk, integrate regular exercise, a balanced diet, smoking cessation, moderate alcohol consumption, and mental engagement into your lifestyle. Prioritising overall health with regular check-ups and protective measures further supports brain health. Embrace these resolutions to protect your cognitive well-being in the years ahead.
