Three ways to reduce risk of dementia including one to help you sleep better
Dementia is a life-altering condition, not only for those diagnosed but also for their loved ones. While it's challenging to prevent entirely, there are measures you can take to lower your risk.
Symptoms such as memory loss, behavioural shifts, and struggles with everyday tasks can have a profound impact on individuals and their families. However, research indicates that nearly half of all dementia cases could be prevented through lifestyle changes - although unchangeable risk factors like age and genetics remain.
According to Alzheimer's. gov, adopting a healthier lifestyle could significantly reduce the risk of developing dementia.
They suggest three key behavioural changes that can be implemented immediately, reports Surrey Live.
1. Physical activity
Regular physical activity is one of the top recommendations for maintaining brain health. This doesn't necessarily mean hitting the gym; incorporating any form of physical activity into your daily routine can make a difference.
Even a brief walk is preferable to spending the entire day lounging.
2. Stay mentally active
Keeping your brain engaged is another way to maintain its health. Activities such as reading, playing board games, crafting, learning new skills or hobbies, working or volunteering, and staying socially connected are all recommended by Alzheimer's.gov.
3. Sleep well
Adequate rest is vital. Ensuring you get six to eight hours of sleep each night is crucial for optimal brain health.
Alzheimer's. gov advises: "Talk with your doctor if you are not getting enough sleep, sleeping poorly, or think you may have a sleep disorder,".
In addition to good sleep hygiene, other measures to reduce dementia risk include a healthy diet and steps to lower blood pressure. A recent study suggests that reducing blood pressure can decrease the likelihood of developing dementia by 15 per cent, and could also slow mental decline.
A groundbreaking clinical trial from the University of Texas analysed the lifestyles of 34,000 Chinese individuals with high blood pressure, investigating the effects of lifestyle coaching and medication on their blood pressure levels.
The trial divided patients into two groups: one received standard medical care, including advice on managing blood pressure and regular check-ups; the other was given medication, lifestyle coaching, and instructions to cut down on alcohol and salt. The latter group, having reduced their alcohol and salt intake, saw improved blood pressure levels.
The study, published in Nature Medicine, found that the second group was also less likely to develop dementia over a four-year period. Prof Masud Husain, a neurologist at Oxford University who was not involved in the research, told The Mirror: "This is a landmark study with a very large sample size and a robust effect.
"It's a wake-up call to treat high blood pressure intensively, not just to protect the heart but also the brain. In my clinic, I recommend keeping blood pressure consistently below 140/80 mmHg."
The Alzheimer's Society estimates that nearly 982,000 people in the UK are currently living with dementia. This figure is projected to rise to 1.4 million by 2040.
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