9 simple lifestyle changes to outsmart dementia

At one time or another, we’ve all wondered if there’s something we could do to keep our minds sharp as we age. Recent research has uncovered 9 lifestyle factors that can make a big difference in reducing your risk of dementia. Our latest blog explores how you can protect your brain for years to come.

In recent years, research has shed light on the importance of lifestyle choices in preventing dementia. A groundbreaking report by Professor Livingstone at University College London highlights 9 key factors that contribute to dementia risk. By addressing these factors, we may be able to reduce our chances of developing this challenging condition. Let’s look at these factors and learn how to help protect our cognitive health.

1. Education: the foundation of cognitive resilience

Not completing secondary education in early life has been identified as a risk factor for dementia. This underscores the importance of encouraging and supporting education for all. By investing in our minds early on, we build cognitive reserve that can help protect us later in life.

Action: If you’re past school age, don’t worry! Continuous learning throughout life can still benefit your brain. Consider taking classes, learning a new language, or picking up a mentally stimulating hobby.

2. Managing hypertension: protecting your brain’s blood supply

High blood pressure can damage blood vessels in the brain, increasing the risk of dementia. Keeping your blood pressure under control is crucial for brain health.

Action: Have your blood pressure checked regularly and work with our Clinical Team to manage it through diet, exercise, nutritional supplements and medication, if necessary.

3. Maintaining a healthy weight: your brain’s best friend

Obesity is linked to an increased risk of dementia. Excess body fat can lead to inflammation and other metabolic changes that may harm brain health.

Action: Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Combine this with regular physical activity to maintain a healthy weight. If you need help to address your food sensitivities and dietary needs, our Nutritional Therapist can help you.

4. Protecting your hearing: a window to cognitive health

Surprisingly, hearing loss in middle life has been associated with an increased risk of dementia. This may be due to the cognitive load of struggling to hear or the social isolation that can result from hearing difficulties.

Action: Have your hearing checked regularly and use hearing aids if recommended. Protect your ears from loud noises to preserve your hearing.

5. Quitting smoking: a no-brainer for brain health

Smoking is harmful to nearly every organ in the body, including the brain. It can damage blood vessels and increase the risk of stroke, both of which can contribute to dementia.

Action: If you smoke, seek support to quit. There are many resources available, including nicotine replacement therapy and support groups. At our clinic, we can offer a smoking cessation programme using low-dose immunotherapy (LDI) to reduce the cravings.

6. Managing depression: mood matters for your mind

Depression has been linked to an increased risk of dementia. While the relationship is complex, managing depression is important for overall brain health.

Action step: If you’re experiencing symptoms of depression, our Psychological Counsellor can help.  In addition to therapy, our Clinical Team  can help with beneficial nutritional supplementation, medication or a combination of treatments.

7. Staying active: move your body, boost your brain

Physical inactivity is a risk factor for many health conditions, including dementia. Regular exercise has been shown to have numerous benefits for brain health.

Action:  If you currently are inactive, be sure to create realistic expectations and make the challenge feel achievable right from the start. For example, gradually build up your fitness by starting with a short walk a few times per week, gradually increasing the distance, speed, time and frequency.  Ideally, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities.

8. Staying connected: social engagement for brain health

Social isolation can increase the risk of dementia. Staying socially active keeps our brains engaged and may provide cognitive stimulation.

Action: Make an effort to stay connected with friends and family. Join clubs, volunteer, or participate in community activities to maintain a strong social network.

9. Managing diabetes: protect your brain from high blood sugar

Diabetes in later life is associated with an increased risk of dementia. High blood sugar levels can damage blood vessels and nerves throughout the body, including in the brain.

Action: If you have diabetes, work closely with your healthcare provider to manage your blood sugar levels. If you don’t have diabetes, maintain a healthy lifestyle to reduce your risk of developing it.  If you are worried, our Environmental Naturopath can provide tests to show you what your current blood sugar levels are and evaluate various other risk factors, as well as help you to change your diet before you develop Type 2 diabetes.

Taking a proactive approach to brain health

While these 9 factors don’t account for all dementia cases, they represent areas where we can take action to reduce our risk. Professor Livingstone’s report emphasises the importance of being ambitious about prevention.  By addressing these lifestyle factors, we can work towards maintaining our cognitive health as we age.

It’s never too early or too late to start taking care of your brain. Small changes in your daily habits can add up to significant benefits over time. Stay informed, stay active, and stay engaged – your future self will thank you for it.