TV doctor Amir Khan has outlined five lifestyle changes that could significantly reduce the risk of developing dementia, based on a major review of studies. The ITV regular and practising GP said a 2024 Lancet review found that people can reduce their risk of dementia by about 45% through certain lifestyle and health choices.
What the Lancet review found
Dr Khan said: "There was a big 2024 Lancet review looking at all the things we can do to reduce our risk of dementia or delay it. By about 45% you can reduce your risk, which is huge."
He added that the studies found links between certain habits and dementia, but this does not mean every case is preventable. Factors such as age and genetics also play a role. However, he said "dementia is not an inevitable part of getting older".
Exercise and heart health
Physical inactivity is a recognised risk factor, according to Dr Khan. He said: "Physical inactivity is one of those recognised risk factors. We know that regular exercise helps your cardiovascular system, blood vessels, and metabolic health. all of which matter to your brain."
He claimed that the NHS-backed target of "about 150 minutes of moderate activity a week" could make a world of difference to overall health, including dementia risk. This could include brisk walking or dancing.
Dr Khan also stressed the importance of heart health, saying: "Look after your heart because what's good for your heart is generally what's good for your brain." Conditions such as high blood pressure, cholesterol and diabetes each become their own risk factor.
Hearing, brain engagement and head protection
Dr Khan noted that hearing loss, particularly in midlife, is a recognised potential risk factor for dementia. He said: "There are probably several reasons this happens, including the extra work your brain has to do to process sound and the fact that hearing loss can lead to people becoming socially isolated. Protect your ears from excessive noise and, if you notice that your hearing has deteriorated, go and get it checked - don't just put up with it."
He also highlighted the importance of staying mentally and socially active. He said: "Social isolation itself is associated with an increased risk of dementia. There is evidence that people who remain mentally and socially active throughout life have lower rates of dementia. I would say read books regularly, handwrite regularly, learn something new regularly, take up a hobby, volunteer, join a group."
Finally, Dr Khan advised protecting the head, saying: "Wear a helmet when you're cycling, take concussions seriously and particularly as we get older, maintaining muscle strength and balance can help prevent falls and head injuries."
