Small lifestyle changes can cut your likelihood of developing dementia (Image: Getty)
It’s a common misconception that dementia is just a natural part of aging, but this isn’t quite true. In fact, there are numerous factors that can lead to its onset, many of which are under our control.
According to current NHS figures, more than 944,000 individuals in the UK are battling dementia, with one in every 11 people over 65 affected. Yet, research indicates that up to 45% of dementia cases could be avoided through certain lifestyle adjustments.
With this in mind, the Express has delved into three key factors that influence cognitive decline and how to mitigate their effects. While not exhaustive, these strategies are vital for maintaining brain health over time.
1. Cut back on alcohol
A study in May adopted a ‘chronic drinking approach’ where mice had to choose between water and booze for 10 weeks. Results showed that even ‘modest amounts’ of alcohol led to ‘accelerate brain atrophy’.
This means the brain shrinks and loses tissue, along with a rise in ‘amyloid plaques’ – harmful proteins associated with Alzheimer’s, a type of dementia. “These findings suggest alcohol might accelerate the pathological cascade of Alzheimer’s disease in its early stages,” noted Associate Professor Shannon Macauley from Wake Forest University School of Medicine.
“These preclinical findings suggest that even moderate consumption of alcohol can result in brain injury. Alcohol consumption may be a modifiable risk factor for Alzheimer’s disease and dementia.”
Frequent alcohol consumption is frequently linked to a heightened risk of cognitive decline (Image: Getty)
Scientists at Oxford University have reached a similar conclusion, pinpointing alcohol as a major factor in declining cognitive health and potentially heightened Alzheimer’s risk. Their determination came after analyzing brain scans from 40,000 individuals.
Professor Gwenaëlle Douaud, who spearheaded the research, explained: “We have found that several variations in the genome influence this brain network, and they are implicated in cardiovascular deaths, schizophrenia, Alzheimer’s and Parkinson’s diseases, as well as with the two antigens of a little-known blood group, the elusive XG antigen system, which was an entirely new and unexpected finding.”
To protect your mental sharpness, following current NHS recommendations on alcohol consumption is essential. Health experts currently advise keeping alcohol intake to no more than 14 ‘units’ weekly, preferably distributed over three days or more. In practical terms, this translates to six medium (175ml) glasses of wine or six pints of 4% beer.
Eating more vegetables, fruit, fish and wholegrains is associated with better cognitive health (Image: Getty)
2. Eat a healthier diet
This uptick in risk is tied to relatively modest quantities of processed meat, such as just two slices of bacon, half a slice of bologna, or one hot dog. The research suggests that increased red meat intake could hasten ageing by about 1.6 years for each daily serving consumed.
Daniel Wang, the corresponding author from Brigham and Women’s Hospital, remarked upon the study’s release: “Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases.
“We hope our results encourage greater consideration of the connection between diet and brain health.” It’s crucial to recognize that high cholesterol, obesity, and hypertension are all established risk factors for dementia – and they are all affected by dietary choices.
Dementia affects more than 944,000 people in the UK, estimates show (Image: Daisy-Daisy via Getty Images)
Dementia affects over 944,000 people in the UK, estimates show (Image: Daisy-Daisy via Getty Images)
To lower their risk, many experts recommend adhering to a Mediterranean diet, which is rich in fiber, olive oil, and fish. A 2023 study by Queen’s University Belfast found that following such a diet could cut the risk of dementia by 23% over nine years.
Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research at Queen’s University, commented at the time: “Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing.
“This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population.”
3. Safeguard your hearing
The decline of the hippocampus – a brain region vital for memory creation, learning, and spatial awareness – is especially linked to cognitive deterioration. Television doctor Amir Khan has also explored this subject, emphasizing the importance of routine hearing evaluations to prevent these cognitive dangers.
In a recent social media update, he stated: “MRI scans show that people with hearing loss may experience faster brain atrophy, that shrinkage, especially in areas involved in memory and language.
“Use it or lose it. So, when the ears go quiet, the brain starts to fade, too. And the third point is social isolation. Hearing loss often leads to withdrawal from conversations and social life because you just can’t hear people talk, and that’s a huge dementia risk. Loneliness and lack of mental stimulation are like fuel for cognitive decline. If you are not connecting, you are not protecting your brain.”
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Additional possible dementia risk factors:
- Quality of education in early life
- Uncorrected vision loss
- High cholesterol
- High blood pressure
- Diabetes
- Social isolation
- Hearing loss
- Obesity
- Excessive alcohol consumption
- Depression
- Traumatic brain injury
- Physical inactivity
- Air pollution
- Smoking