12 steps to reduce your risk of dementia

Growing old isn’t something many of us like to think about. But, given that dementia is the ‘most feared consequence of ageing’, it’s something we not only need to think about, but we also need to be doing something about it, too.

 

ZoomDoc’s Chief Medical Officer, Dr Kenny Livingstone agrees:

 

‘Dementia is a devastating illness, affecting as many as 1 in 6 people over the age of 80. It’s most common in the over 65s and affects almost 1 million people here in the UK. With no cure, anything we can do to prevent the onset or reduce our risk of getting it at all as we get older, is well worth doing.’

 

So if you’ve not given it much thought until now, read on and start following these 12 simple steps to help reduce your risk of dementia.

1. Perform Regular Physical Exercise

According to the Alzheimer’s Society, physical activity can reduce the risk of dementia by around 28%, and around 45% for Alzheimer’s specifically. 

 

With this in mind, we should all try to engage more in physical activity to improve our physical health.

 

Types of Physical Activity

 

Physical activity does not always mean a high-intensity sport or other activities like running, especially when in your middle years or older. When it comes to reducing the risk of dementia, the important thing is ensuring that you are engaging in aerobic and strength-building exercises to increase heart rate and strength, and to manage blood sugar levels.

 

Try to engage in around 20–30 minutes of these exercises a few times a week:

 

• Water Aerobics
• Gentle Swimming
• Brisk Walking
• Hiking
• Gentle Dancing
• Cycling on flat ground
• Double Tennis

 

More vigorous aerobic exercises include:

 

• Jogging
• Cycling uphill
• Fast Swimming
• Aerobics Classes
• Spin Classes
• Singles Tennis

 

Strength-building exercises are great for keeping you fitter for longer, and help you to reduce your risk of diabetes, which is a risk factor for dementia. Strength-building exercises could be:

 

• Weight lifting or lifting heavy objects at home
• Body-weight exercises like push-ups
• Dancing
• Resistance band exercises
• Heavy gardening where more labour-intensive activities like digging are involved

                    Taking regular physical exercise appears to be one of the best things that you can do to reduce your risk of getting dementia.

2. Getting at least seven hours of sleep a night

Sleep is a vital part of maintaining our physical and mental well-being, and research suggests that it can help to reduce the risk of dementia too.

 

Sleep and Dementia Research

 

Researchers from the Harvard Medical School performed a study in 2020 that examined the sleep characteristics of 2,800 individuals aged 65 and over in 2013/2014. Their sleep characteristics were correlated with their development of dementia and/or death five years later.

 

The research showed that people who slept fewer than five hours per night were twice as likely to develop dementia and twice as likely to die, compared to those who had more sleep.

 

Other studies have also been made, and each suggests that less sleep per night can increase the risks of dementia. 

 

Engage In good Sleeping Practices

 

With this research in mind, consider how you might engage in good sleeping practices to improve your sleep quality and quantity.

 

These can often be simple steps, such as:

 

• Stick to a sleep routine
• Create a relaxing bedtime routine
• Create a relaxed sleeping environment
• Avoid napping during the day
• Limit caffeine intake in the evening
• Avoid big meals in the evening
• Exercise during the day
• Relax before bed by reading a book
• Reduce screen time before bed

 

3. Regularly challenging the brain

There is some evidence to propose that regular ‘brain training’ may help to reduce the risks of dementia by working on the brain’s working memory and executive function.

 

While research into this element of dementia prevention is still mixed or in its early stages, it is a promising area of study and suggests that cognitive skills may be preserved by regularly taking part in games such as:

 

• Word puzzles
• Jigsaws
• Card Games
• Dice Games
• Board Games
• Video Games

 

If you have an interest and a willingness to try any of these game types, they can be a fun and social way of keeping your brain occupied and exercised.

 

4. Looking After Mental Well-being

According to the Alzheimer’s Society, there is some evidence to suggest that there is a link between depression and dementia, although how the two are connected is complex and uncertain. 

 

Signs and Symptoms of Depression

 

Despite there not being a full understanding of the connection between depression and dementia as yet, it is worth recognising the signs and symptoms of depression so you can act if you see them in yourself or someone you know. These signs and symptoms include:

 

• Feelings of hopelessness, sadness, or worry
• Loss of enjoyment in hobbies and other previously enjoyable activities
• Eating too much or too little
• Feeling easily frustrated or irritated
• Insomnia (trouble falling asleep) or hypersomnia (too much sleep)
• Low energy or feeling fatigued
• Having headaches, stomachs, sexual dysfunction
• Struggling to concentrate, remember things, or make decisions.
• Having suicidal thoughts or thoughts of self-harm

 

If you are concerned about depression, consider speaking to your GP, or if you do not have one, arrange a call with a ZoomDoc GP today. Speaking to your GP is the first step towards getting the help you need to overcome your depression.

 

Treatments for depression

There are a number of ways to help treat depression, although it is often not something that can be treated quickly over a short period.

 

Treatments for depression include (depending on severity):

 

• Exercise
• Talking Therapies like CBT (Cognitive Behavioural Therapy)
• Guided self-help – Where you work through a workbook or course with the help of a therapist
• The wait-and-see approach –  Where a GP might recommend you see if the depression passes on its own
• Antidepressants
• Combination Therapy – Antidepressants alongside therapy sessions
• Mental Health Team Referral

 

Antidepressants and Dementia

 

There is some conflicting evidence on the connection between antidepressants and dementia.

 

According to the Alzheimer’s Society, studies show that the antidepressant drug Citalopram may delay the progression of early symptoms of Alzheimer’s.

 

The Alzheimer’s Society also reports that anticholinergics, another type of medicine used to treat depression, may increase the risk of dementia.

 

 

5. Staying socially active

According to the Alzheimer’s Society, social isolation may increase the risk of dementia by around 60%.

 

While there is no single connecting factor between social isolation and dementia, the risk of dementia likely comes from the notion that lonely people may exhibit the following behaviours and health issues:

 

• Heavy drinking
• Smoking
• Lack of exercise
• Being overweight
• Heart problems

 

Individuals, and especially older people, should find ways to socially engage where possible. Taking part in group activities like books or gardening clubs can be a great way to improve your social life. If you can take care of a pet, getting out for regular walks can also help you to make new friends.

 

 

 

6. Looking after your hearing

The link between hearing loss and dementia has not yet been fully explained, but there are connections between the two that make hearing loss a potential factor.

 

The most likely reason for individuals with hearing loss developing dementia is the social aspect of it. According to the Alzheimer’s Society, people with hearing loss are more likely to be withdrawn from society, leading to isolation, which can lead to other risk factors like depression. 

 

Protecting your ears should be done from an early age, but steps can be taken when older to help prevent hearing loss. These include:

 

• Wear earbuds or ear defenders when in loud places
• Avoid listening to loud music for long periods

 

If you are already suffering from hearing loss, hearing aids have been shown to slow cognitive decline in high-risk individuals, and are a great way to reduce the risk of dementia.

 

If you do not have a hearing aid and wish to speak to someone about acquiring one, contact your GP today, or download the ZoomDoc app to book an online GP consultation quickly and easily.

 

 

7. Eating a balanced diet 

Studies have shown that maintaining a healthy diet will help to reduce the risks of dementia, particularly with the MIND Diet or Meditteranean diet.

 

What is the Mediterranean diet?

The Mediterranean diet is a simple diet that emphasizes eating: 

 

• Fruits
• Vegetables
• Fish and other seafood
• Whole grains
• Legumes
• Unsaturated fats like olive oil
• Low levels of red meat, eggs, or sweets

What is the MIND Diet?

The MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) Diet is a combination of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. This diet is aimed at reducing another risk factor for dementia – high blood pressure.

 

Scientists believe it does this by combining the reduction of oxidative stress and inflammation. These two functions can sometimes cause damage to the brain and contribute to chronic diseases, and they have been the focus of some interventions to prevent and treat Alzheimer’s for some time.

 

Much like the Mediterranean diet, the MIND diet includes:

 

• Vegetables (particularly leafy greens)
• Berries (over other fruits)
• Beans
• Whole Grains
• Nuts
• At least one weekly serving of fish
• Olive oil
• Limited servings of red meat, sweets, butter/margarine, cheese, or fast/fried foods.

 

If it is within your means, try to update your diet to include these foods.

8. Quitting smoking

Smoking harms the body’s circulation, including the blood vessels to the heart, lungs and brain. Smoking has also been strongly linked to the increased risk of dementia, as well as, research suggests, as well as inhaling second-hand smoke.

 

The best way to remove the risks of dementia from smoking is to quit.

 

If you require support with quitting, lean on friends and family for support. You can also speak to your GP, who will be able to offer advice and link you to support groups.

 

9. Drinking responsibly

Drinking too much alcohol can expose your brain to harmful chemicals on a level that it struggles to cope with. This can result in reduced white matter (that transmits signals within the brain), and may also result in a lack of vitamin B1 and even Alcohol-related brain damage (ARBD).

 

While heavy drinking may increase the risk factor of dementia, there is no conclusive evidence that links drinking alcohol within the recommended guidelines to dementia.

 

If you are a heavy drinker, consider reducing the amount of alcohol to recommended guideline levels to reduce your risk of developing dementia.

10. Keeping a healthy level of cholesterol

Research suggests that high levels of cholesterol increase the risk of dementia.

 

It is worth noting, though, that high cholesterol in itself can cause many other health issues like high blood pressure and diabetes. These issues themselves are risk factors for dementia, so currently it is not possible to confirm a definitive link between cholesterol and the increased risk of dementia.

 

Nonetheless, maintaining a healthy body is one of the best ways to reduce dementia, and as such you should aim to maintain healthy cholesterol levels.

 

How You May Be Able To Maintain Healthy Cholesterol Levels

 

The best way to maintain healthy cholesterol levels is to review your diet and ensure you follow a heart-healthy eating pattern. This includes eating:

 

• A variety of fresh, unprocessed foods
• Legumes
• Fruits
• Wholegrains
• Nuts
• Seeds
• Healthy unsaturated fats

 

If you have had issues with cholesterol in the past, you may have been put on statins. These will help to reduce your cholesterol, although should only be taken under the advice of a doctor.

 

If you are concerned about your cholesterol levels, order an at-home cholesterol test today. This test analyses 5 key cholesterol biomarkers, to help you understand if you may be at risk of any cardiovascular issues.

11. Maintaining healthy blood pressure

Research shows that people who had high blood pressure in their middle years (40-64 years of age) were more likely to develop dementia later in life. This is particularly the case for vascular dementia, which is caused when there is a reduced blood flow to the brain, which starves the brain cells of oxygen and nutrients.

 

High blood pressure is a common issue thanks to modern Western diets that tend to include lots of red meat, sugar, and saturated fats. Continued consumption of these food types can lead to issues like obesity and diabetes, which in themselves are risk factors for dementia. 

 

High blood pressure may also be caused by a lack of exercise, smoking, or high levels of alcohol consumption.

 

How You May Be Able To Maintain Healthy Blood Pressure

 

There are a number of things you can do to maintain a healthy blood pressure and reduce your risk of dementia, including:

 

• Maintain a healthy diet with low salt
• Reduce alcohol consumption
• Quit smoking
• Lose weight
• Exercise regularly
• Reduce caffeine intake

 

If you have had issues with high blood pressure in the past, you may have received blood pressure medication. These will help to reduce your blood sugar, although should only be taken under the advice of a doctor.

 

If you plan to make a lifestyle change to help reduce your blood pressure, speak to your GP first. They will be able to offer guidance and monitor your progress.

 

12. Managing diabetes as well as possible

Diabetes has been confirmed to increase the risk of dementia, with a 60% increased risk of developing dementia compared to people without diabetes.

 

These are some ways that diabetes may affect dementia risk:

 

• Changes that occur due to Alzheimer’s are very similar to those in diabetes. With both Alzheimer’s and diabetes, nerve cells in the brain become resistant to the effects of insulin, which can lead to a build-up of amyloid and tau proteins in the brain.
• Diabetes is also linked to other risk factors including high blood pressure and cholesterol, as well as obesity.

 

How You May Be Able To Manage Diabetes

 

There are a number of ways to help manage diabetes, including:

 

• Quit smoking
• Cut down on alcohol
• Eat a healthy and balanced diet
• Exercise regularly
• Get regular check-ups and blood tests

 

Type 2 diabetes can go into remission if you lose weight to the point where blood sugar is reduced to below the diabetes range. Individuals with type 2 diabetes may also need to go on medicines or injections to help manage the symptoms.

 

People diagnosed with type 1 diabetes must have regular insulin injections for the rest of their life to help manage symptoms.

 

If you are concerned that you may have symptoms of diabetes, consider ordering an at-home diabetes blood test today. These blood tests can help you both to diagnose diabetes and can also help diabetics to monitor their control.

 

Speak to a GP if you are concerned about dementia

 

If you have any concerns about dementia or feel you are a risk of developing dementia, be sure to speak to your GP today.

 

If you wish to make changes to your lifestyle quickly, or require a more rapid assessment, consider, downloading the ZoomDoc app today. At ZoomDoc, we can arrange an online consultation with a GP quickly, so you can get the support you need to make positive change.

 

We also offer other services like GP Referral Letters to help you access specialist healthcare.