The 12 things that leave you at increased risk of brain-robbing dementia – and how to change them
SCIENTISTS have revealed the 12 habits you can change to reduce your risk of dementia.
Research has shown there are modifiable risk factors for the memory-robbing condition, according to Alzheimer’s Disease International.
The charity — an international group of more than 100 Alzheimer’s associations — said it can be difficult to know how to lower your chances because of the amount of information given about the disease.
Its list, based on research in , breaks down factors that make you more likely to develop it that you can stop or reduce.
They include smoking, physical inactivity, excessive alcohol consumption, air pollution, head injury and infrequent social contact.
Less education, obesity, hypertension, diabetes, depression, and hearing impairment all increase your risk as well, experts said.
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Dame Louise Robinson, of Newcastle University, said: “Research increasingly shows that dementia can be delayed or even prevented by targeting our lifestyle choices such as exercise, diet, and social connections.
“Also, it is never too late to correct hearing loss."
A partial or complete incapacity to hear sounds is also a major risk factor for developing dementia.
Dame Louise added: “Healthy hearts, healthy bodies, and healthy brains, should be our mantra."
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Reducing how much you drink to within NHS guidelines — around six pint of beer or medium glass of wine a week — and quitting smoking are two easy ways to bring down your risk.
You should also avoid foods high in saturated fat, sugar and salt to lower your chances of obesity, high blood pressure and diabetes.
Around 944,000 Brits are currently living with dementia and experts predict the numbers will exceed one million by the end of the decade.
Alzheimer’s is the most common form of the condition, and is thought to be caused by build-ups of proteins in the brain, including tau and amyloid.
There is currently no cure for the disease, although three promising drugs to slow down its progress are currently in trials: lecanemab, donanemab and remternetug.
In the meantime, experts say focusing on how to improve your lifestyle is the best way to fight the disease.
Paola Barbarino, chief executive of ADI, said: “The old adage states that prevention is better than a cure.
“In the absence of a cure, risk reduction is the best tool we’ve currently got available.
“We understand it’s not always easy, but there won't be a silver bullet magic pill for some time.
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“Some of these risk factors require a degree of personal choice from individuals, like smoking and excessive alcohol consumption.
“Others require government action, like air quality, and access to education.”
How you can reduce your 12 risk factors?
1. Smoking
Giving up cigarettes is one of the best things you can do for your health and will lower your risk of Alzheimer's
2. Physical inactivity
Going to the gym or just getting outside for a walk or doing some gardening has been shown to reduce your risk of the condition
3. Excessive alcohol consumption
You should aim not to drink more than six pints of beer or medium glasses of wine a week, according to the NHS
4. Air pollution
Although this is often beyond your control, keeping an eye on air pollution forecasts on the Department for Environment, Food and Rural Affairs' can help lower your risk
5. Head injury
If you suffer a head injury, make sure you follow to reduce long-term problems, including using an ice pack and avoiding work or stress after an impact
6. Infrequent social contact
It is especially important to make sure you see friends and family as you age.
Local community clubs can be a good way of meeting new people if you are feeling isolated
7. Less education
Most studies linking dementia with lower education are about school and early life.
However, learning new skills throughout your life is a good way of keeping your brain sharp.
8. Obesity
Diet is the key factor behind reducing your weight if you are at risk of obesity.
The NHS recommends you do not more than 2,500 calories a day if you're a man and 2,000 if you're a woman.
9. Hypertension
Reducing how much salt you eat is one of the best lifestyle changes you can make to slash your risk of high blood pressure.
10. Diabetes
Along with losing weight, exercising, quitting smoking and reducing alcohol, reducing sugar and refined carbohydrates in your diet can help cut your chances of diabetes
11. Depression
Exercising and socialising are both also great ways of reducing your risk of depression.
If you suffer from mental health problems, reach out to a professional for support.
12. Hearing impairment
Getting a hearing aids can help reduce your risk of dementia, according to research.