One of my biggest fears in life is developing dementia, and I know I’m not alone in that.
According to The Alzheimer’s Society, more than 982,000 people in the UK suffer from dementia, and that number is expected to jump to more than 1.4 million by 2040. While there’s no guaranteed way to prevent developing this devastating condition, research suggests certain lifestyle choices might help keep your brain healthy as you age. Here are some simple hacks that could potentially reduce your risk of developing dementia or slow its progression.
1. Keep your mind active with puzzles and games.
Giving your brain a workout can help keep it sharp, so try doing crosswords, Sudoku, or jigsaw puzzles regularly. These activities challenge different parts of your brain and might help build cognitive reserve, which could delay the onset of dementia symptoms.
2. Stay socially connected.
Loneliness and social isolation have been linked to a higher risk of dementia. Make an effort to keep in touch with friends and family, join clubs or groups that interest you, or volunteer in your community. Social interactions can provide mental stimulation and emotional support.
3. Get regular exercise.
Physical activity isn’t just good for your body — it’s great for your brain too. Aim for at least 150 minutes of moderate exercise each week. This could be brisk walking, swimming, cycling, or any activity that gets your heart rate up. Exercise improves blood flow to the brain and might help protect cognitive function.
4. Eat a balanced, healthy diet.
What’s good for your heart is often good for your brain. Try following a Mediterranean-style diet rich in fruits, vegetables, whole grains, and lean proteins. This type of diet has been associated with a lower risk of cognitive decline and dementia.
5. Learn a new skill or hobby.
Challenging your brain by learning something new can help keep it active and potentially reduce dementia risk. Try picking up a musical instrument, learning a new language, or taking up painting. The key is to choose something you enjoy that also challenges your mind.
6. Get enough quality sleep.
Poor sleep has been linked to a higher risk of dementia. Aim for 7–9 hours of good quality sleep each night. Establish a regular sleep routine, avoid screens before bedtime, and create a comfortable sleep environment to improve your sleep quality.
7. Manage stress levels.
Chronic stress can have negative effects on brain health. Find ways to manage your stress, such as through meditation, deep breathing exercises, or yoga. Regular relaxation can help reduce the harmful effects of stress on your brain and body.
8. Keep your blood pressure in check.
High blood pressure in midlife has been associated with an increased risk of dementia later in life. Get your blood pressure checked regularly and work with your doctor to keep it under control through diet, exercise, and medication if necessary.
9. Quit smoking.
Smoking is bad for your brain as well as your lungs. If you smoke, quitting can significantly reduce your risk of dementia, along with many other health benefits. Get support from your GP or local smoking cessation services to help you quit.
10. Limit alcohol consumption.
Excessive alcohol use can increase your risk of dementia. If you drink, do so in moderation. This generally means up to one drink a day for women and up to two for men. Remember, when it comes to brain health, less is often more.
11. Protect your head.
Head injuries, especially repeated ones, may increase the risk of dementia. Always wear a helmet when cycling or playing contact sports. Take steps to prevent falls, especially if you’re older, by improving home safety and working on your balance and strength.
12. Stay on top of your health conditions.
Conditions like diabetes, high cholesterol, and obesity can increase your risk of dementia if left unmanaged. Regular check-ups with your doctor, following treatment plans, and maintaining a healthy lifestyle can help keep these conditions under control and protect your brain health.
13. Try mindfulness meditation.
Mindfulness practices have shown promise in improving cognitive function and reducing stress. Even just a few minutes of mindfulness meditation each day could potentially benefit your brain health. There are many apps and online resources to help you get started.
14. Stay hydrated.
Proper hydration is crucial for brain function. Even mild dehydration can affect memory and cognitive performance. Make sure you’re drinking enough water throughout the day. The exact amount can vary, but a good rule of thumb is to drink when you’re thirsty and aim for pale yellow urine.
15. Get regular hearing checks.
Hearing loss has been linked to an increased risk of dementia, possibly due to the social isolation and reduced cognitive stimulation it can cause. If you notice changes in your hearing, don’t ignore them. Regular hearing checks and using hearing aids if needed could potentially help reduce your dementia risk.
