ITV's Dr Amir Khan has shared four tips that could slash the risk of dementia by up to 57 per cent. The NHS GP discussed how a simple grip strength test may predict your dementia risk.
Grip strength as a predictor
Dr Amir Khan revealed that a straightforward test could help predict your likelihood of developing dementia as you age. The NHS GP explained that recent research has highlighted grip strength as a potential indicator of cognitive decline.
In a post shared on his social media channels, Dr Khan — well known for his appearances on daytime television shows such as ITV's This Morning — said: "What if I told you that one of the biggest predictors of brain health as you age isn't how many crosswords you do, it's how strong your muscles are?"
"Now, this isn't gym bro science, this is increasingly what the research is telling us. A large meta-analysis published this year looked at 31 studies involving thousands of older adults and found that people with sarcopenia - that's age-related muscle loss - were almost twice as likely to have cognitive impairment compared to those without it."
"And it gets even more interesting. Researchers have found that something as simple as grip strength, literally how hard you can squeeze someone's hand, predicts future dementia risk. One major review found that people with weaker grip strength had a significantly higher risk of developing cognitive decline and dementia later in life. In fact, a huge UK study found that for every 5-kilogram increase in grip strength, the risk of dementia fell, so the stronger you hold on to things, the better."
What is the evidence?
A number of the findings referenced by Dr Khan are freely accessible online. One study, entitled Sarcopenia prevention in older adults: Effectiveness and limitations of non-pharmacological interventions, stated: "Skeletal muscle, which comprises approximately 40% of total body weight, plays a crucial role in locomotion, posture maintenance, and respiration and also serves as a key organ for energy metabolism. Skeletal muscle is composed of multinucleated myofibers, which are broadly classified as slow-twitch (Type I) and fast-twitch (Type IIA, Type IIX, and intermediate hybrid fibers) fibers."
"Fast-twitch fibers are more susceptible to age-related atrophy, contributing to progressive decline in muscle strength and function observed in sarcopenia." Sarcopenia is characterised by progressive and systemic loss of skeletal muscle mass (SMM) with aging, leading to an increased risk of falls, deterioration in the ability to perform daily activities, and a significant decline in quality of life. Moreover, sarcopenia has been closely linked to increased mortality. Currently, it is estimated that 10%–16% of the older population globally is affected by sarcopenia, underscoring the urgent need for developing preventative strategies and effective treatments.
A separate study, entitled Associations of grip strength, walking pace, and the risk of incident dementia: A prospective cohort study of 340212 participants, further confirmed that grip strength, alongside walking speed, could be 'linked' to cognitive performance. It stated: "Grip strength and walking pace have been linked to cognitive dysfunction. Their relationships, however, demand further clarification as the evidence is derived primarily from less-comprehensive investigations." A total of 340212 UK Biobank participants without dementia and cardiovascular diseases at baseline were analyzed. "Our findings provide amplified evidence and suggest that muscle fitness, reflected by objective grip strength measures and self-reported walking pace, may be imperative for estimating the risks of dementia."
What is the connection between muscles and brain health?
Dr Khan elaborated: "Now, why would your muscles have anything to do with your brain? Well, your muscles aren't just there to help you move, they actually are an active organ in their own right. When you exercise and use your muscles, they release chemicals called myokines. Now, these travel round the body, try, trial, trying to reduce inflammation, improve insulin sensitivity, support blood vessel health and potentially protect brain cells as well. Scientists now think muscle and brain health are intimately connected."
"And there's more. Data from the UK Biobank found that people with stronger grip strength who were physically active, slept well and spent less time sitting had a 57% lower risk of dementia than those with the least healthy lifestyle factors. So, when we talk about preventing dementia, we often focus on puzzles, memory games and keeping the brain active."
"All of that might well be important, but perhaps we should be paying just as much attention to keeping our muscles active too, because every squat, every resistance band exercise, every flight of stairs, every bag of shopping you carry, you're not just investing in your muscles, you may well be investing in your future brain as well."
What steps can I take?
The NHS highlights a range of straightforward home exercises that individuals can incorporate into their routine to remain fit, strong and healthy. It emphasises that it makes no difference whether you're starting from a low fitness level or haven't exercised in quite some time. You can begin by performing a handful of these at a gentle pace and gradually increase from there. The exercises include:
- Squats
- Resistance band exercises
- Climbing stairs
- Carrying shopping bags
"Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life," the NHS says. "Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%."
"It's essential to be physically active if you want to live a healthy and fulfilling life into old age," it continues. Benefits include a lower risk of depression, dementia, Alzheimer's disease, and early death. Studies further demonstrate that regular exercise can enhance self-esteem, mood, sleep quality and energy levels, while also reducing the likelihood of stress. Adults are advised to aim for activity each day, targeting a minimum of 150 minutes of physical exercise spread across the week through a range of different activities.
