With the number of people with dementia expected to rise to 1.4 million by 2040, the Alzheimer's Association has shared a few simple habits which could help to reduce your risk.
Dementia is an umbrella term for a range of progressive conditions that affect the brain. There are different types of dementia which stop a person's brain cells working properly in specific areas, affecting their ability to remember, think and speak. The illness is more common in people over the age of 65.
Taking care of your overall health, including your diet and exercise, will help prioritise your cognitive wellbeing.
Learn a new skill and keep learning
The Alzheimer's Association says: “Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic.”
“Challenging your mind may have short- and long-term benefits for your brain. Learn more about how to challenge your mind.”
Education reduces the risk of cognitive decline and dementia. Staying in school and continuing training can help with cognitive function. Outside of school, you can take classes online or in person to keep learning.
Stay active and prevent head injuries
Regular exercise raises your heart rate and increases blood flow. From walking to dancing or hitting the gym, making sure to move your body regularly could be a game-changer.
Wearing a helmet to protect your head while cycling will prevent injuries. You should also wear a seatbelt while in the car.
Don't smoke and monitor blood pressure
Smoking can contribute towards cognitive decline. The Alzheimer's Society says: “There is strong evidence to show that smoking increases a person's risk of developing dementia.”
“This includes whether someone smokes in mid-life or later life.”
If you have high blood pressure, medications can help lower it. Eating healthily and staying active can help to lower it too. You can also visit your GP if you are worried about having a high blood pressure.
Manage diabetes and eat healthily
The Alzheimer's Association says: “Type 2 diabetes can be prevented or controlled by eating healthier, increasing physical activity and taking medication, if necessary.”
Having a healthy diet can reduce the risk of cognitive decline. Eating fruit, vegetables, lean meat, and low fat foods will help ensure you have a balanced diet.
Maintain a healthy weight and get enough sleep
A healthy weight for you should be based on your height, weight, age, sex, and body composition. If you are unsure about what a healthy weight is, you should talk to your health care provider. Getting enough sleep, alongside eating a healthy diet, are key parts of maintaining your weight.
Getting enough sleep is key to brain health. Your sleeping space should be free from distractions and you should make sure to stay off screens before bed. If you have problems sleeping, you should speak to your GP.
