Dementia is not an inevitable consequence of ageing. It’s thought that around 40% of could be prevented (or at least delayed) by changing certain lifestyle habits.
Authors
Jitka Vseteckova
Senior Lecturer Health and Social Care, The Open University
Corrina Grimes
Atlantic Fellow, Global Brain Health Institute, Trinity College Dublin
There are now 12 known modifiable associated with greater risk of dementia. By focusing on these factors and taking proactive steps early and consistently throughout your life, you can profoundly impact your – and also reduce your risk of developing dementia later in life.
Here are six of the most important lifestyle changes you can make while you’re young in order to look after your brain health:
1. Good nutrition
Nutrition is important for a number of reasons.
Although the brain only comprises 2% of our body weight, it consumes around 20% of our supply. This makes good nutrition a crucial element of brain health.
In addition, a good diet helps us maintain a and lowers , which have both been associated with a 1% greater risk of dementia. A can also , which is associated with a 2% greater risk of dementia.
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One of the best diets you can follow for a healthy brain is a version of the Mediterranean diet. Numerous studies have shown the Mediterranean diet is linked to and .
So if you want a healthy brain try including plenty of whole grains, vegetables, fruits (especially berries), nuts, beans and oily fish in your diet. You should try to limit the amount of pastries, sweets, fried foods and cheese that you eat. For most people, focusing on improving your diet will be better for your brain health as opposed to taking specific – unless you have a nutrient deficiency.
2. Stay hydrated
We’re made mainly out of water – , according to most figures. Keeping it that way and supports our brain function as well as our overall wellbeing.
affects our physical and mental performance in many ways – such as increasing feelings of tiredness and causing the brain to . Memory, attention, concentration and reaction time are also .
Good hydration supports our and helps us to prevent steep decline in brain function.
3. Reduce alcohol consumption
Research shows drinking too much alcohol can increase .
Not only does alcohol affect how well , it also changes the brain’s structure – with it’s linked with loss of neurons (cells which send signals throughout the brain), decreases in white matter (networks of nerve fibres that enable communication between brain areas) and loss of volume. All of these changes affect how well the .
Drinking more than per week is associated with greater dementia risk. However, the NHS advises people not to drink more than to stay healthy. Alcohol also of some cancers (including mouth, throat and breast cancer) as well as stroke and heart disease.
4. Keep active
Exercise has many benefits . It increases blood flow to the brain that’s beneficial for good function, and even increases brain , making it more efficient. All of these changes are super beneficial for your long-term brain health – and are thought to protect against .
You should aim for at least 150 minutes of moderate-intensity per week or at least 75 minutes of high-intensity exercise per week – or a combination of both. But even if you can achieve this goal, research shows as little as 7,500 steps per day is all it takes to .
5. Socialise often
Social isolation and loneliness are associated with and .
But research has found that – such as living with other people, being involved in a weekly community group or seeing family and friends each week – is associated with . Socialising stimulates our attention and memory and .
Volunteering, getting involved in your local community or meeting your friends for a meal or chat weekly are all great ways to .
6. Keep learning
Even if it’s been years since you finished school, that doesn’t mean you should stop learning. Learning has a on the brain – with research showing people who continue learning throughout their life had a 7% lower risk of dementia.
Some of the best activities you can do for your brain health include , trying a , playing a and .
Other things to remember
Alongside these tips, some other ways you can lower your risk of dementia include if you’re experience hearing loss, avoiding a and aiming for at least six to eight per night.
The brain is perhaps the most important organ we have. By taking care of it while you’re young, you’ll ensure it continues to function properly as you age.
Jitka Vseteckova is a Trustee for Carers MK and Carers Bucks.
Corrina Grimes is afflicated with The Global Brain Health Institute at Trinity College Dublin / UCSF in San Francisco.
