According to the Alzheimer’s Society, approximately 982,000 people in the UK are living with
dementia, with a third of those cases currently undiagnosed. What’s more, the number is set to rise
and could reach 1.4 million by 2040.
In February, you might have read our article about the important financial questions to ask as
Alzheimer’s cases rise, offering useful tips for managing your wealth with a possible future diagnosis
in mind. These included ensuring you have a Lasting Power of Attorney, an up-to-date will, and
money set aside for potential care costs.
But there are also non-financial steps you can take to improve your physical and mental wellbeing,
reducing the risk of being diagnosed with the disease, or delaying its onset.
Keep reading to find out more.
Avoiding 3 key risk factors could keep dementia at bay for a decade
A recent study by New York University Langone Health followed more than 12,000 people who were
dementia-free at age 55. Participants were assessed over 26 years on average, and three key risk
factors emerged:
• High blood pressure
• Diabetes
• Smoking
In fact, those who had normal blood pressure, didn’t have diabetes, and didn’t smoke between the
ages of 45 and 65 lived without developing dementia for nearly 13 years longer than participants
with all three risk factors.
Those with none of the three risk factors when the study started at age 55 lived for another 30 years
dementia-free, on average. This compares to those with one, two, or three risk factors who survived
for 26, 21, and 17 years dementia-free, respectively.
Lifestyle choices can help to maintain physical and mentally fitness, and keep dementia at bay.
Alongside a focus on heart health and not smoking, here are some other steps you can take now.
1. Exercise more
Regular exercise aids blood flow to the brain, delivering more oxygen and nutrients, both of which
are essential for cell function.
Physical activity also stimulates new cell growth and strengthens the connections between brain
cells, creating new pathways that help you adapt to sudden change.
Harvard Medical School reports that long periods sitting down can increase your risk of obesity,
diabetes, heart disease, and some cancers.
So, if you have a sedentary job or rarely exercise, try to get up and get moving. The Guardian
suggests that just five minutes more exercise and 30 minutes less sitting a day could help you live
longer.
If you already exercise regularly, ask yourself if you could increase the time you spend on physical
activity, or up the intensity.
NHS physical activity guidelines state that those aged 19–64 should aim for at least 150 minutes of
moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity.
Moderate activity includes brisk walking, riding a bike, dancing, doubles tennis, or mowing the lawn.
Vigorous-intensity activity, meanwhile, could include running, aquarobics, or sports like football,
rugby, netball, or hockey.
2. Enjoy a balanced diet
A balanced diet can also play a key role in keeping you fit and healthy, and the “Mediterranean diet”
in particular has been associated with better brain health.
Alzheimer’s Research UK suggests that this particular diet could help to lower the risk of developing
dementia by 23%.
Try to adjust your diet to include more fresh fruit and vegetables, as well as beans, whole grains,
olive oil, and fish.
While calorific, olive oil is often linked to the higher average life expectancy in Mediterranean
countries and could lower the chances of coronary heart disease too. Consider dipping bread in olive
oil rather than buttering it.
You might also take red meat out of your diet and swap it for fish rich in omega-3s like salmon,
mackerel, or herring. Whole grains like brown rice, rye, barley, corn, whole-grain bread, and pasta
could also be healthier choices.
3. Keep yourself mentally agile
Keeping your mind agile is a great way to maintain and protect your cognitive function.
From brain-training apps on your mobile to a daily sudoku or crossword, there are plenty of simple
ways to give your brain a workout.
If you want to go further, you might use your retirement to acquire a new skill. You might learn a
language, take up an instrument, or attend painting or photography classes, say.
4. Stay social
Alzheimer’s Research UK notes the potential link between social isolation and increased dementia
risk.
The link is largely indirect – loneliness can lead to stress and reduced brain stimulation, both of
which are bad for your cognitive health – so try to stay socially active.
Stay in regular touch with family and friends, and organise regular in-person meetups. Taking up a
new activity (as mentioned above) is also a great way to meet new, like-minded people.
Think about the hobbies you are passionate about and the new skills you would like to acquire, then
search for local clubs and groups.
