Simple daily habits, from tackling a new puzzle to monitoring your blood pressure, could significantly reduce your risk of developing dementia, the UK's biggest killer. This revelation comes as the Daily Mail and The Mail on Sunday launch their Defeating Dementia campaign in partnership with Alzheimer's Society, challenging the notion that the disease is an inevitable part of ageing.
The Power of Prevention in Midlife
Scientists now believe that around 45 per cent of all dementia cases may be preventable, or that symptoms can be delayed for many years. The disease, which affects nearly one million UK families and claims 76,000 lives annually, sees harmful proteins begin to accumulate in the brain from our 40s onwards. "It takes 20 years of damage before your brain can't mitigate it," explains Dr Richard Oakley of Alzheimer's Society. "If you can slow that damage down you can get years of extra quality life."
The campaign aims to boost early diagnosis, research, and public awareness. A key focus is empowering individuals to build resilience in the brain through manageable lifestyle adjustments starting in middle age.
Key Lifestyle Changes to Protect Your Brain
1. Get Active and Stay Strong
Regular exercise that leaves you slightly breathless can lower dementia risk by 35%. It improves blood flow and brain plasticity. Even gardening helps. Poor grip strength is also linked to dementia; try squeezing a tennis ball for five seconds regularly.
2. Manage Your Blood Pressure and Cholesterol
High blood pressure is a major risk factor, more than doubling dementia risk for those with the highest readings. With four million Britons potentially undiagnosed, using a home monitor is advised. Similarly, high cholesterol may increase Alzheimer's risk by up to 57%. Annual GP checks are crucial, with statins potentially reducing risk.
3. Maintain a Healthy Weight and Blood Sugar
Excess weight, particularly around the middle, is an independent risk factor. Losing just 4lb (2kg) can improve memory. Type 2 diabetes can more than triple dementia risk by damaging brain blood vessels. Maintaining a healthy weight is protective.
Surprising Daily Defences Against Cognitive Decline
4. Prioritise Hearing and Sight
Wearing hearing aids can reduce dementia risk by 17%, as hearing loss leads to less social and mental stimulation. Regular eye tests are vital; untreated cataracts increase dementia risk by 47%, but surgery significantly reduces it.
5. Commit to Oral Hygiene and Brain Training
Poor oral health and gum disease increase dementia risk by causing inflammation. Brush twice daily and floss, but avoid mouthwash. Challenging your brain with varied puzzles, learning new skills, or taking different routes to work can delay dementia onset by up to five years.
6. Cultivate Social Connections and Mental Wellbeing
Social isolation increases dementia risk by about 60%. Daily phone calls or coffee with friends are protective. Treating depression in midlife can also reduce risk, with those receiving treatment being 25% less likely to develop dementia.
7. Avoid Toxins and Protect Your Head
Limit exposure to air pollution from traffic and wood-burning stoves, as PM2.5 particles are linked to increased risk. Always wear a helmet when cycling, as a single head injury can increase dementia risk by 25%.
8. Moderate Alcohol and Quit Smoking
Drinking more than 21 units of alcohol weekly increases risk by 17% and shrinks brain grey matter. Quitting smoking eliminates its associated risk; ex-smokers of nine years have the same risk as never-smokers.
9. Prioritise Quality Sleep
Consistently sleeping fewer than six hours in middle age increases dementia risk by 30%, potentially by hindering the brain's toxin-clearing process.
By integrating these evidence-based habits, individuals can take proactive steps to build a more resilient brain, offering hope in the fight against the nation's most feared disease.
