Seven golden rules to keep your neurons safe from dementia
1. TAKE ACTION
A sedentary lifestyle is linked to a number of important dementia risk factors, including obesity, type 2 diabetes and heart disease.
A 2022 study that tracked half a million middle-aged Britons for 11 years found that those who exercised regularly had a 35 per cent lower chance of developing dementia.
Tara Spires-Jones, professor of neurodegeneration at the University of Edinburgh, said: ‘The brain is incredibly resilient and malleable; This means there is a lot you can do to strengthen it; “Exercise is one of the most powerful tools we have,” he says.
Aerobic exercise, such as running or dancing, gets your heart pumping, delivers more nutrients to the body and brain, and reduces the risk of vascular dementia.
It also stimulates the production of a ‘brain fertiliser’ protein called brain-derived neurotrophic factor (BDNF), which encourages the growth of new brain cells and strengthens existing neurons in the hippocampus, the area involving memory.
A 2018 study by researchers in Brazil shows that just 30 minutes of activity that leaves you a little breathless is enough to increase blood levels of BDNF by 30 percent.
Traumatic brain injury specialist at Imperial College London, Dr. Lucia Li recommends adding exercises that improve your balance, such as yoga, as they can help prevent falls.
A 2022 study that tracked half a million middle-aged Britons for 11 years found that those who exercised regularly had a 35 per cent lower chance of developing dementia
Aerobic exercise, such as running or dancing, gets your heart pumping, delivers more nutrients to the body and brain, and reduces the risk of vascular dementia.
2. WATCH YOUR HEAD
Falls can cause head injuries; These double or triple your risk of developing dementia later in life, says Dr Li.
The damage can trigger the production of abnormal tau and amyloid proteins linked to Alzheimer’s, although the effects may not be apparent for years. That’s why it’s vital to wear a helmet when cycling or skiing.
Dr Li says about 40 per cent of 60-year-olds who fall will suffer a head injury.
Everyone experiences dementia differently. Use this checklist to help you note your symptoms before talking to your doctor.
3. WALK ON QUIETER ROADS
Breathing polluted air can increase your risk of dementia by 10 percent. Air pollution from a variety of sources, such as traffic and wood stoves, contains tiny PM2.5 particles that have been linked to lung conditions and heart disease, both of which are risk factors for dementia.
Gill Livingston, professor of psychiatry of older people at University College London, says: “There is evidence that PM2.5 particles can enter the brain, so avoid regular walks on busy roads; staying a few streets back can make a big difference to the total you take in, as can resisting turning on the wood stove.” he says.
4. PHONE A FRIEND
According to the Alzheimer’s Association, socially isolated and lonely people are 60 percent more likely to develop dementia.
Drinking too much also damages the blood vessels that carry nutrients throughout the body and is linked to stroke and heart disease, as well as weight gain and poor sleep; all dementia risks
Dr Li says meeting and talking to others is vital for maintaining a healthy brain in later life.
According to the Alzheimer’s Association, socially isolated and lonely people are 60 percent more likely to develop dementia.
‘There is a unique benefit to maintaining a variety of social interactions,’ Dr Li explains. These activate different brain networks than those activated by mental puzzles.
Joining clubs, volunteering and calling a friend also help reduce anxiety and depression, as well as the risk of dementia, by encouraging the production of ‘feel-good’ chemicals (e.g. serotonin).
5. STOP SMOKING
Smoking is a major risk factor, increasing your risk of dementia by 30 percent, according to Lancet Commission researchers.
‘Chemicals in cigarettes contain neurotoxins that can cross the blood-brain barrier’ [that protects the brain]. This causes inflammation and damage to brain cells, which is linked to the development of Alzheimer’s,’ explains Professor Livingston. Decreased oxygen levels increase the risk of heart attack or stroke.
Good news? Professor Livingston says that within two years of quitting you can reduce your risk of dementia to the same level as a never-smoker.
Join the discussion
What lifestyle change do you think most people ignore despite the huge impact on dementia risk?
Smoking is a major risk factor that increases your risk of dementia by 30 percent, according to Lancet Commission researchers
6. Don’t trust AI
Dr., consultant psychiatrist at Re:Cognition Health clinic in London. Pushing your brain to try new things is an important way to build a stronger brain, says Tom MacLaren.
A 2023 study of 280,000 Britons aged 40-69 found that those who attended adult education classes had a 19 per cent lower risk of developing dementia five years later.
Dr MacLaren explains: ‘When the brain learns a skill it is rewired by improving cell connections and making it more resistant to damage.
New or different activities and exercises are more beneficial than doing the same puzzle regularly.
‘As tempting as it may be, avoid using AI to do everything for you, your brain needs exercise,’ says Dr MacLaren.
7. DRINKING A MEDIUM
Alcohol is a toxin that penetrates the brain (passes the brain’s protective blood-brain barrier in the bloodstream). Professor Spires-Jones says this can kill brain cells and damage the connections between them.
Drinking too much also damages the blood vessels that carry nutrients throughout the body and is linked to stroke and heart disease, as well as weight gain and poor sleep (all risks of dementia).
People who regularly drink more than 21 units a week are more likely to develop dementia than those who stick to the NHS guidelines of 14 units a week, according to the charity Alzheimer’s Research UK.
