Five simple ways to reduce cholesterol, blood pressure and dementia risk in 20 minutes
A professor of neurology and chief medical officer at Alzheimer's Research UK, has outlined easy ways to give your brain a boost this summer
Health-conscious Brits will want to keep on top of their diet and fitness, not only for their physical wellbeing, but to keep their mental faculties sharp. There are so many products on the market that claim to help us to do just that.
But if you don't want to splash the cash or get caught up in a gimmick, then you're in luck, because a leading neurology professor has shared his top tips for boosting brain health and potentially warding off dementia.
The advice will also help to manage cholesterol and blood pressure levels. Jonathan Schott, a professor of neurology at UCL and the chief medical officer at Alzheimer's Research UK, has revealed six straightforward strategies to enhance your cognitive function this summer. They range from the simple to the inexpensive, so take a look below.
1. Learn a new skill (that you enjoy)
Professor Schott advises keeping your mind active with enjoyable activities, reports Surrey Live. "Keep your brain active by doing the things that you enjoy doing," he suggested.
"If you hate Sudoku, don't do Sudoku' as you're not going to stick with it. For some people, that's reading a book, for others it will be playing chess or learning a new skill like crochet."
The neurology expert explains that acquiring new skills or improving existing ones can help maintain mental agility.
"What we think is, when you learn new skills, those areas [in the brain ] get connected better together and the connections get stronger – that's why when you repeat a skill over and over and over again then that movement becomes more automatic," Schott elaborated. "And we think that it probably makes the brain a bit more resilient."
2. Do something active every day
"I think exercising is the single best thing that we can do," the doctor boldly stated, before explaining the connection between physical and brain health: "We talk about what's good for your heart is good for your brain, and that's because lots of the risk factors for your heart are also risk factors for brain diseases as well.
"Exercise can lower your blood pressure, can lower your cholesterol, can take your weight down and gives you a sense of wellbeing. Ideally, you want to be doing a little bit of exercise every day and want to be doing something that gets your heart rate substantially elevated for at least 20 minutes three or four times a week."
Current research supports the idea that exercise could also help stave off dementia. "The mechanisms aren't entirely clear, but it's likely that the chemicals that get released from the muscles get into the brain and may actually alter this," he noted.
3. Go on regular walks
Schott further noted that intense workouts aren't necessary for reaping the benefits.
"What's really interesting is that it does not need to be hugely vigorous exercise," said Schott. "We're not talking about running marathons, we're talking about walking every day or walking up the stairs rather than taking a lift.
"Some of the research that we've done suggests that it's actually relatively small but sustained amount of activity throughout your life, that may be the most beneficial."
4. Stay connected
A host of studies have found that being socially isolated can increase the risk of dementia, so it is crucial to maintain connections for brain health.
"Do things that you really enjoy doing yourself, but also with other people," Schott advised. "Staying connected helps you keep in touch with people, you get feedback on people and you can also compare how your brain performance is to other people's.
"When I have someone who says to me, 'I'm a bit worried about my memory', my immediate thought is to say, 'what's your memory like compared to those people you hang out with?'"
5. Get your blood pressure checked
"Keeping an eye on your blood pressure is really important," Schott stressed. "We and others have found that it's your blood pressure in your 30s and your 40s which actually may have the most impact on your brain health."
Professor Schott explains that it's crucial to monitor blood pressure because dementia tends to arise from two main sources: neurodegenerative diseases and cerebrovascular disease, which involves damage to the cerebral blood vessels.
"By reducing the blood pressure, we think we're probably putting less strain on the blood vessels in the brain, which makes them more robust and less likely to get clogged or less likely to burst," he explained.
"I would suggest that everybody does our Think Brain Health Check-in," recommends Schott. "You can go in and you can put in your own personal circumstances, and it'll ask you questions about things like exercise, smoking, diet and alcohol, and will come up with some easy-to-follow advice."
Join the Daily Record WhatsApp community!
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Daily Mirror
4 hours ago
- Daily Mirror
Travel document Brits must get 15 days before European holidays
The card allows you to access state healthcare services in most European nations. Here's all you need to know about the free travel document Brits eager for a sun-soaked European trip this summer are being reminded to snag an indispensable card at least a fortnight before they jet off. This cost-free card opens doors to complimentary or discounted medical care while gallivanting abroad. The UK Global Health Insurance Card (GHIC), succeeding the erstwhile European Health Insurance Card (EHIC), is an essential bit of kit for voyagers. Although hearty encouragement still goes towards nabbing travel insurance, the GHIC lets globetrotters tap into state healthcare services across most European countries. The NHS spells it out: "The UK Global Health Insurance Card (GHIC) lets you get necessary state healthcare in the European Economic Area (EEA), and some other countries, on the same basis as a resident of that country. This may be free or it may require a payment equivalent to that which a local resident would pay." For those clasping a still-in-date EHIC, it's good until its last breath. Once it's kicked the bucket, a fresh GHIC needs picking up. Remember, getting your hands on a GHIC through the mail could take a fortnight, so it's savvy to apply with bags of time before your planned departure, reports the Liverpool Echo. How to get one sorted If you're living in the UK, then you're in the running for a GHIC, and you can include family members on your application. When you're signing up, be ready to provide: Your full name Address Date of birth National Insurance number Health and Care number (for Northern Ireland residents) Each member of the brood needs their own card. You've got the chance to throw in your partner and littluns when you're filling out the form. Kick-start your journey by registering your personal details, then follow the prompts to request extra cards. If there's a need to add more family members later, just reach out to NHS Overseas Healthcare Services with your reference number, full name, date of birth, and address ready. Upon application submission, expect a confirmation email from the NHS within a day confirming your approval status; don't forget to check your spam just in case! They may need more information or documents before giving the nod. If a trip is looming and you're cardless but in need of urgent healthcare abroad, worry not – simply ask for a Provisional Replacement Certificate (PRC) to tide you over. Using Your Card Abroad Flaunt your shiny card for all necessary state-provided healthcare while overseas, which can't be delayed until you're back on British soil – known as "medically necessary healthcare". This includes: Emergencies and A&E admissions Management or standard care for ongoing or pre-existing conditions Routine maternity care, as long as you're not going abroad to give birth Routine maternity care – provided you're not jetting off specifically to have your baby elsewhere. For treatments like dialysis or chemotherapy, give the health service in your destination country a heads-up to ensure they've got space for you. Local capacity can be an issue, after all. The call on whether treatment is medically necessary is made by the healthcare provider in the country you're visiting. Healthcare provided by the state isn't always free outside of the UK. You might have to fork out for treatments that are free on the NHS if a local resident would be expected to pay in the country you're visiting. Before jetting off, it's wise to research the state-provided healthcare services in the country you're visiting and any potential charges you might face. You can find information on how to access treatment in the country you're visiting by checking the relevant country guide on However, a GHIC (or EHIC) card does not replace travel and medical insurance or cover services like: Medical repatriation (being flown back to the UK) Treatment in a private medical facility Ski or mountain rescue For this reason, the NHS recommends that you also have private travel and medical insurance for the duration of your trip. A UK GHIC can be used when visiting: A country in the European Economic Area (EEA) Montenegro Australia Jersey, Guernsey and the Isle of Man St Helena, Tristan and Ascension If you're one of the following, you can use a UK GHIC: A British national A Swiss national An EU citizen A refugee A stateless person A family member of someone who holds one of the above nationalities or statuses The UK government is in talks with various countries to broaden the applicability of the UK GHIC, so it's always wise to verify coverage prior to your journey. For further details, visit the NHS website here.
Daily Record
5 hours ago
- Daily Record
Five simple ways to reduce cholesterol, blood pressure and dementia risk in 20 minutes
A professor of neurology and chief medical officer at Alzheimer's Research UK, has outlined easy ways to give your brain a boost this summer Health-conscious Brits will want to keep on top of their diet and fitness, not only for their physical wellbeing, but to keep their mental faculties sharp. There are so many products on the market that claim to help us to do just that. But if you don't want to splash the cash or get caught up in a gimmick, then you're in luck, because a leading neurology professor has shared his top tips for boosting brain health and potentially warding off dementia. The advice will also help to manage cholesterol and blood pressure levels. Jonathan Schott, a professor of neurology at UCL and the chief medical officer at Alzheimer's Research UK, has revealed six straightforward strategies to enhance your cognitive function this summer. They range from the simple to the inexpensive, so take a look below. 1. Learn a new skill (that you enjoy) Professor Schott advises keeping your mind active with enjoyable activities, reports Surrey Live. "Keep your brain active by doing the things that you enjoy doing," he suggested. "If you hate Sudoku, don't do Sudoku' as you're not going to stick with it. For some people, that's reading a book, for others it will be playing chess or learning a new skill like crochet." The neurology expert explains that acquiring new skills or improving existing ones can help maintain mental agility. "What we think is, when you learn new skills, those areas [in the brain ] get connected better together and the connections get stronger – that's why when you repeat a skill over and over and over again then that movement becomes more automatic," Schott elaborated. "And we think that it probably makes the brain a bit more resilient." 2. Do something active every day "I think exercising is the single best thing that we can do," the doctor boldly stated, before explaining the connection between physical and brain health: "We talk about what's good for your heart is good for your brain, and that's because lots of the risk factors for your heart are also risk factors for brain diseases as well. "Exercise can lower your blood pressure, can lower your cholesterol, can take your weight down and gives you a sense of wellbeing. Ideally, you want to be doing a little bit of exercise every day and want to be doing something that gets your heart rate substantially elevated for at least 20 minutes three or four times a week." Current research supports the idea that exercise could also help stave off dementia. "The mechanisms aren't entirely clear, but it's likely that the chemicals that get released from the muscles get into the brain and may actually alter this," he noted. 3. Go on regular walks Schott further noted that intense workouts aren't necessary for reaping the benefits. "What's really interesting is that it does not need to be hugely vigorous exercise," said Schott. "We're not talking about running marathons, we're talking about walking every day or walking up the stairs rather than taking a lift. "Some of the research that we've done suggests that it's actually relatively small but sustained amount of activity throughout your life, that may be the most beneficial." 4. Stay connected A host of studies have found that being socially isolated can increase the risk of dementia, so it is crucial to maintain connections for brain health. "Do things that you really enjoy doing yourself, but also with other people," Schott advised. "Staying connected helps you keep in touch with people, you get feedback on people and you can also compare how your brain performance is to other people's. "When I have someone who says to me, 'I'm a bit worried about my memory', my immediate thought is to say, 'what's your memory like compared to those people you hang out with?'" 5. Get your blood pressure checked "Keeping an eye on your blood pressure is really important," Schott stressed. "We and others have found that it's your blood pressure in your 30s and your 40s which actually may have the most impact on your brain health." Professor Schott explains that it's crucial to monitor blood pressure because dementia tends to arise from two main sources: neurodegenerative diseases and cerebrovascular disease, which involves damage to the cerebral blood vessels. "By reducing the blood pressure, we think we're probably putting less strain on the blood vessels in the brain, which makes them more robust and less likely to get clogged or less likely to burst," he explained. "I would suggest that everybody does our Think Brain Health Check-in," recommends Schott. "You can go in and you can put in your own personal circumstances, and it'll ask you questions about things like exercise, smoking, diet and alcohol, and will come up with some easy-to-follow advice." Join the Daily Record WhatsApp community!
Scottish Sun
6 hours ago
- Scottish Sun
The potentially life-threatening infection that's rife in summer revealed – and 7 signs you must never ignore
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) A PHARMACIST has warned hot weather could put women at higher at risk of a painful and potentially life-threatening condition. Urinary tract infections - known as UTIs - tend to soar in the summer, as warmer temperatures provide the "perfect climate" for bacteria to thrive. Sign up for Scottish Sun newsletter Sign up 2 Hot weather can help harmful bacteria thrive, upping the risk of UTIs Credit: Getty UTIs are caused by bacteria entering the urinary tract and affecting the urethra or bladder. They're easily dealt with with rest, painkillers and antibiotics, but left untreated the infections can rapidly progress into deadly sepsis. Wendy Lee, lead pharmacist at Well Pharmacy, warned: 'While UTIs are entirely treatable, if left undiagnosed, they can worsen quickly, leading to blood poisoning, known as sepsis, which can be fatal. 'If you suspect you might have a UTI, you must seek treatment immediately.' The infections most commonly affect women - it's estimated that over half of all women in the UK will have at least one UTI in their lifetime. Men can get them too, though it's less common. 'UTIs can be caused by dehydration, which women are at greater risk of developing during the summer months," Wendy said. 'People tend to sweat more in hot weather and not drinking enough fluids could lead to lower urine production and a build-up of germs. 'The warmer weather provides the perfect climate for bacterial growth, which can then enter the urethra and cause infection.' Untreated UTIs, which start in the urethra or bladder, can travel upwards to the kidneys. The signs and symptoms of sepsis to look out for, according to The UK Sepsis Trust This can cause a kidney infection - known as pyelonephritis - which can lead to scarring, chronic kidney disease or sepsis. People over 65 are the most vulnerable to these secondary infections and should keep an eye out for UTI symptoms. NHS stats show that more than 1.8m Brits were admitted to hospital due to UTIs between 2018 and 2023. In 2022/23, 56 per cent of the 147,285 admissions were for people over 65. UTI symptoms you should never ignore Wendy flagged common symptoms of the infection to watch out for this summer: Pain or a burning feeling when urinating Needing to pee more frequently than usual Cloudy urine Blood in your pee Back pain or stomach pain Fever (high temperature) Chills and shivering, known as rigors The pharmacist warned: 'Any of these symptoms may indicate a more serious infection. Under the NHS Pharmacy First scheme, you can get UTI symptoms checked out by a pharmacist without needing to wait for a GP appointment. The scheme allows pharmacists to provide advice, treatment, and prescription medicines for seven common health conditions, which include UTIs in women. How to avoid UTIs this summer Wendy Lee, lead pharmacist at Well Pharmacy, shared her DOs and DON'Ts for avoiding UTIs this summer: DO maintain good personal hygiene - always keep the genital area clean, pat dry gently and wipe from your vagina towards your anus (front to back) when you use the toilet. Avoid holding urine for long periods and always go when you feel the urge. DO drink water or other fluids regularly, so you regularly pass urine and stay hydrated. DO wash your vagina before and after intercourse, and if able, urinate soon after sex DON'T use vaginal douches, scented intimate wipes, bubble baths, or heavily fragranced products. These can disrupt the natural balance of bacteria and irritate the urinary tract. DO choose cotton underwear and avoid tight-fitting trousers or synthetic fabrics that trap moisture, which can promote bacterial growth. DON'T rush when urinating, and make sure you empty your bladder fully DO limit alcohol and sugary drinks as this can be an irritant Wendy described what you can expect when visiting a pharmacy for a UTI. 'Following consultation, your pharmacist will advise on the most effective painkillers to treat your needs," she said. "They can also supply antibiotics, if required, as well as determine whether there is a need to have a follow-up appointment with a GP." There are also things you can do at home to treat UTI symptoms. 'If you suspect you have a UTI there are things you can do to ease the symptoms, like taking paracetamol up to four times a day to reduce the pain and high temperature," Wendy said. 'Try to take it easy, take frequent naps and drink lots of water because this will help dilute your urine, and in turn flush out the bacteria from your urinary tract. 'If you are perimenopausal or postmenopausal and experience recurrent UTIs, your pharmacist may advise speaking to your GP about oestrogen-based treatments such as vaginal creams, tablets or using a ring.'
