10 Simple Ways to Help Prevent Dementia

If, like so many of us, you have watched close family members or friends suffer from Alzheimer’s disease or another form of dementia, then you will know the heartbreak of witnessing those you love in a terrible and slow decline.

With one in three of us born in the UK predicted to develop dementia it can be a frightening prospect.  However, overwhelming evidence suggests that this disease is not inevitable and there are many ways in which we can help protect our brains. 

Here are 10 simple ways to help guard against dementia:

• Eat a Mediterranean Diet: A diet largely based on fruit, vegetables and cereals, which is low in sugar, red meat and saturated fats has consistently been associated with good brain health.
  
  The Mediterranean diet, with its profusion of olive oil, colourful vegetables, wholegrains, nuts, legumes and oily fish is ideal, whereas the typical Western diet with its overabundance of ultra-processed foods and refined carbohydrates may exacerbate cognitive decline.
  
  Many of us are deficient in Omega 3 fatty acids and eating oily fish can help address this.  Walnuts too are an excellent source of the omega 3 fat alpha-linolenic acid (ALA) and they contain a number of anti-oxidants associated with good cognition.
  
  B vitamins and Vitamin D are crucial for healthy brain function.  Whilst B vitamins may be found in food, the best source of Vitamin D is sunlight and therefore in the UK we may need to supplement in winter.

• Look After Your Gut Health:

  Research has identified links between gut bacteria, inflammation and brain changes associated with Alzheimer's. Therefore in order to maintain a healthy gut microbiome it is crucial we eat a diet which is high in brightly coloured fruit and vegetables.

  We can increase the diversity of our microbiome with prebiotics such as bananas, garlic, oats and apples, and probiotics such as saurkraut, kimchi, yoghurt, kefir and miso, all of which are highly beneficial for our gut.

• Keep Moving:

  Exercise is important not only for general fitness, muscle control and balance, but it is also essential for maintaining adequate blood flow to the brain.  Research suggests that physical activity at every stage of life is associated with a lower risk of cognitive decline.

  Those who exercise regularly have a lower risk of heart disease and stroke,  both of which are associated with an increased risk of dementia. They are also less likely to develop high blood pressure, type 2 diabetes and obesity, which are also risk factors.
  
  Ideally for maximum benefit a combination of the following should be incorporated into a regular routine:

• aerobic exercise (eg brisk walking, dancing, jogging, cycling and swimming)

• strength training (with weights, resistance bands or your own body weight)

• flexibility and balance (yoga, tai chi and pilates)

• Reduce Alcohol:

  Over time, excessive alcohol intake may lead to brain damage and increase the risk of developing dementia. Whether this is a result of toxicity or due to lack of a thiamine and vitamin B1 in heavy drinkers is not yet known.
  
  Research suggests that those who drink heavily on a daily basis or who binge drink are more likely to develop dementia than those who drink moderately (under 14 units a week), or not at all. 

• Improve Oral Health:

  The bacteria that causes gum disease (or gingivitis) has been linked not only to a higher risk of heart disease, but also to an increased risk of Alzheimer’s disease.
  
  Research has shown that bacteria from the mouth can move to the brain and once there they release enzymes called gingipains that destroy nerve cells which may lead to memory loss and dementia.
  
  Good dental hygiene which includes regular brushing, flossing and dental check ups and trips to the hygienist are important therefore not just for our teeth, but our brains.

• Learn a New Skill:

  Not only our bodies need exercise to help stave off dementia, but our brains too.  We need new mental challenges in order to keep our brains healthy. Brain cells grow throughout our lives and structured learning may help stimulate the process.
  
  Any new skill will do the trick, from learning to play a musical instrument, to speaking a foreign language, to painting or to coding. As long as you are learning a new skill this will benefit your brain.
  
  The more your brain is challenged the better and research suggests learning a complex skill is more beneficial long term than simpler mental activities such a crossword puzzles.  
  
  If you attend a class the interaction with fellow learners has the added benefit of improving your social skills and boosting self-confidence.  

• Meet with Friends:

  Social participation throughout your life, and particularly from midlife onwards, has been found to help reduce dementia risk by as much as 50%. It is important to engage regularly with friends (interestingly contact with relatives has not been shown to have the same cognitive benefits).
  
  Social isolation and loneliness are known risk factor for dementia and, just like learning a new skill, contact with friends and acquaintances has been shown to build connections between the brain cells. So, engaging with friends on a regular basis is not only great for our emotional health, it is great for our brains as well.

• Reduce Stress:

  Meditation appears to have a powerful effect on the brain and may protect against cognitive decline.  
  
  A meditation practice that may be particularly protective is Kirtan Kriya, a short practice which involves chanting and finger movements. It appears to increase blood flow to the brain and stabilises the synapses.  It is a simple method which may be learnt quickly.  
  
  Yoga combines movement with breathing and meditation.  If you choose to attend a class you will get the added benefits of social interaction.

• Prioritise Sleep:

  Good quality sleep is crucial for maintaining our long term memory and for preventing cognitive decline.
  
  Unfortunately, many of us are sleep deprived, but there are lifestyle changes we can make to improve it.  Keeping our bedrooms dark with black out curtains for instance, regular night time routines, avoiding caffeine for several hours before bed, switching off devices a couple of hours before bedtime and ensuring bright light exposure when we wake will all help.
  
  Research has found that those who sleep fewer than 5 hours a night are twice as likely to develop dementia compared to those who sleep between 6 and 8 hours a night. Therefore prioritising sleep is crucial in order to prevent dementia in later life.

• Live life with Purpose:

  Living with meaning and purpose has been consistently found to be associated with a reduced risk of cognitive impairment.
  
  Purpose in life may help us to recover from stressful life events and reduce inflammation in the brain, both of which are associated with an increased risk of dementia.  People who live with purpose are also more likely to be socially engaged and to engage in physical activity.
  
  Engaging in activities that improve our mood alone is not enough, but activities with purpose are key, whether it’s volunteering for a charity or contributing to the world in any way that is meaningful to you.

We all want to live into a happy and healthy old age, with memories intact and cognition in full working order. These are just a few of the behaviours which may help keep our brains healthy and enable us to look forward to a bright and meaningful future.  Incorporate them into your life and give yourself a fighting chance of staving off this debilitating and devastating disease.