A GP has outlined seven “small changes” that could significantly lower our risk of developing dementia, a condition characterised by a decline in brain function leading to memory loss and behavioural changes. Dementia, which encompasses a range of symptoms associated with the gradual deterioration of the brain, can affect memory, behaviour, and even mobility.
While we can’t change certain risk factors for dementia like age and genetics, lifestyle choices are within our control and can make a difference. A study in The Lancet suggests that nearly half of all dementia cases could be avoided through specific lifestyle adjustments.
Doctor Rupa Parmar, GP and medical director at Midland Health, recommends a few simple lifestyle tweaks to help fend off dementia.
Drink less alcohol
One key piece of advice from Dr Parmar is to limit alcohol consumption. Contrary to the belief that wine might ward off dementia, he warns that heavy drinking can actually heighten the risk.
She explained: “Alcohol directly affects brain function, and drinking over the recommended 14 units per week for a long time can shrink the brain areas that help with memory.”
Exercise
Regular physical activity is another recommendation from Dr Parmar to keep dementia at bay. Incorporating gentle exercise into your daily life, such as a brisk walk or seated workouts, is an easy step towards reducing dementia risk. The NHS advises that we should all aim for at least 150 minutes of moderate activity per week.
Dr Parmar emphasised the importance of mental fitness: “However, your body isn’t the only thing that needs exercise, and it’s important to regularly work your brain with activities like puzzles and quizzes to stimulate cognitive functions and promote brain health.”
She also highlighted the benefits of challenging oneself: “Going outside your comfort zone can create new brain pathways, which can be done by learning something new, like a language or an instrument.”
Protect your eyesight
Maintaining eye health is vital, as conditions like cataracts and diabetic retinopathy are closely associated with a heightened risk of dementia, explains the Express. Dr Parmar said: “So it’s crucial not to neglect your eye health, have regular check-ups, and if you notice any changes in your vision, make an appointment with an optometrist as soon as possible.”
Combat loneliness
Tackling loneliness is another key factor in preventing dementia since it’s connected to cognitive decline. Dr Parmar suggested ways to stay socially active: “To combat this, it’s a good idea to regularly schedule visits or phone calls with family and friends, join a local club or activity, or even give time to volunteer with a local group or charity.”
She added: “When it comes down to it, it’s important to connect with others, not just to reduce your dementia risk, but to improve your overall well-being.”
Get enough rest
Ensuring quality sleep and relaxation isn’t just beneficial overall, but it’s crucial for brain health and cognitive function too. Dr Parmar said: “People with insufficient or disturbed sleep may have a higher risk of developing dementia, so it makes sense to keep a regular sleep schedule, avoid devices before bed, and avoid drinking caffeine late in the day.”
Eat well
The Mediterranean diet’s been linked to a decreased risk of dementia, recommended by Dr Parmar as a way forward. She explained: “It involves swapping red meat for fish, adding wholegrains like pasta or bread to most meals, and eating more berries, legumes, pulses, nuts, and beans. It’s also vital to limit your intake of salt, sugar, alcohol, and processed or fried foods.”
Go for regular health checks
She also suggests that people above 65 should regularly get health checks. These check-ups could help GPs pinpoint individual dementia risk factors and offer tailored advice, whilst also assessing other health risks such as heart disease, type 2 diabetes, or stroke.
Dr Parmar underlined the importance of lifestyle choices in reducing the chances of developing dementia, stating: “There’s no one way to prevent dementia, but making small changes and committing to a healthy lifestyle, including exercise, a nutritious diet, and frequent socialisation, can help reduce your risk of getting the disease.”
She highlighted the significant impact of dementia across the UK, emphasising: “Dementia is a disease that affects the lives of too many people in the UK. Early diagnosis, accessible support, and funding for research will help improve the lives of people with the condition. But spreading awareness is also crucial. After all, making sure everyone is informed of the risk factors can help prevent more cases.”
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