With the latest evidence suggesting we have a powerful influence over how we age and, more importantly, how our brains age, what are the practical ways we can try and take control over this key aspect of our health?
There’s no surefire way to avoid cognitive decline because some factors that determine risk, like age, ethnicity and genetics, can’t be changed. But there are many factors we can control. New evidence suggests that reducing the risks of dementia by modifying key factors increases the number of healthy years we can expect to enjoy.
It’s thought that up to 45% of dementia cases are linked to factors we can control. As we pass through midlife and beyond, there are positive steps we can all take that will help our brains age well and stay sharp. Things like the food we eat, how we challenge our thinking, getting together more often or having a positive outlook on life can make a powerful difference.
Discover our full range of health benefit guides and check out our guide on diet and dementia as well as our brain-boosting recipe selection.
Cognitive decline can start decades before you or your loved ones notice any symptoms, so whatever your age (but especially if you’re in your 40s or 50s), it’s best to take action now. Only a third of people in the UK realise there are ways to reduce dementia risk, while experts suggest a huge difference could be made by addressing 14 risk factors.
We’ve translated these risk factors into 19 steps you can put into practice straight away. Try focusing on the two or three steps that are most relevant for you initially; when they’re established as part of your routine, move on to the next ones.
19 ways to keep your brain sharp
1. Check your blood pressure
Persistent high blood pressure (that’s a top reading of 130 or more) in midlife is linked to both a smaller brain volume and damage to the small blood vessels inside the brain, both of which put you at increased risk of dementia. A normal blood pressure reading is considered to be around 120/80 mm/Hg.
Learn more about high blood pressure.
2. Know your cholesterol figures
High levels of cholesterol (specifically low-density lipoprotein) in your brain can cause two proteins, amyloid and tau, to accumulate. These are strongly linked to Alzheimer’s disease. High cholesterol levels also increase your risk of stroke, with 1 in 3 stroke patients going on to develop vascular dementia.
Anyone over 40 is entitled to a free NHS health check, which includes blood pressure and a cholesterol blood test, so get booked in today.
Increase your understanding of high cholesterol .
3. Manage blood sugar levels
Those diagnosed with type 2 diabetes during midlife, have an increased risk of dementia, especially vascular dementia. More research is needed to understand the relationship between diabetes and dementia risk, but it’s likely to relate to the damage caused to arteries and blood vessels, as well as the poor response to insulin.
Eating a low-GI diet can help.
4. Quit smoking
We all know that quitting smoking is one of the best things you can do for your health, including brain health. Don’t be fooled into thinking vaping is any better either, because animal studies suggest it has negative effects on the brain too. Speak to your GP surgery to understand what help and support is available.
5. Keep active
Research suggests that regular exercise improves cognitive function, slows down the mental ageing process and helps us process information more effectively. Don’t be put off by the word ‘exercise’ – what we’re talking about here is movement. This could be as simple as taking the stairs instead of the lift, walking rather than getting the bus, or being more active in the home.
Discover the benefits of walking.
6. Eat well
A varied, balanced and healthy diet reduces the risk of conditions including high blood pressure, high cholesterol and type 2 diabetes. A study funded by Alzheimer’s Research UK, found that those who followed a Mediterranean-style diet performed better in memory and thinking tasks. Maintaining a healthy weight also helps your brain to be more resilient to changes.
Learn more about the Med-style diet.
7. Supplement your diet
If you suspect your diet may be unbalanced – if for example you follow a restricted diet or your digestive system is compromised – you may want to consider a multivitamin that includes the B group of vitamins and vitamin D, as well as an omega-3 supplement.
Learn more about which supplements you should take.
8. If you drink, do so responsibly
Moderate to heavy drinking can have a negative effect on the brain, your memory and how well you process information. Excess drinking damages the brain, causes it to shrink and can impact the body’s ability to absorb vitamin B1. Those with long-term alcoholism are at risk of severe B1 deficiency, which can lead to a specific form of dementia called Wernicke-Korsakoff syndrome.
If you drink, stick to Government guidelines – that’s no more than 14 units per week.
Read more about drinking responsibly.
9. Sleep well
A good night’s sleep improves our brain’s ability to adapt. It helps us learn better, process memories and clear our brain’s waste products. One UK study, which followed 10,000 civil servants over 25 years, found that, for those aged between 50 and 70, sleeping 6 hours or less a night increased the risk of dementia by up to 30%
Check out our sleep guide.
10. Manage stress
Factors such as experiencing the loss of a parent early on in life, psychological stress experienced in midlife, or extreme stress responses like PTSD, are linked with a higher risk of dementia. Reducing stress exposure and implementing strategies to help you manage your stress are important for reducing dementia risk.
Check out ways to manage stress.
11. Keep learning
Learning new skills, such as a foreign language or a musical instrument, builds what researchers call ‘cognitive reserve’. This refers to your brain’s ability to cope with day-to-day challenges and to keep functioning properly as you age.
12. Get puzzling
Regularly taxing your brain reinforces existing brain connections and creates new ones. Researchers call this neuroplasticity, and it’s known to delay cognitive decline. This means a daily crossword or a jigsaw puzzle can help keep your brain young.
13. Join a club
Studies show that social connection lowers our risk of dementia. A great way of doing this is to combine activity with meeting others, such as parkrun, a walking group or yoga class. If that’s not your thing consider joining an art class or knitting group, or volunteering.
14. Look on the bright side
Two small meta-analyses have suggested that a positive mood combined with a purpose or meaning in life predict a lower incidence of cognitive impairment or dementia. Practising gratitude has been found to be meaningful for older people living with dementia as well as for those with young-onset dementia.
15. Maintain good oral hygiene
A 2020 study found a link between gum disease and an increased risk of dementia. The study specifically noted that gum disease may be associated with an increased risk of both Alzheimer’s and vascular dementia. While evidence to date falls short of confirming gum disease as a cause, and more research is needed, it’s yet another reason to get flossing.
16. Get your hearing checked
Several studies have linked dementia with hearing loss. This may be due to increased isolation or, as in the case of vascular dementia, caused by a reduced blood flow to the parts of the brain that process sounds.
17. Get your eyesight checked
Vision defects that remain untreated make it harder to connect with others and harder to stimulate the brain through reading, writing and drawing. These are important activities to build cognitive reserve.
18. Protect your head
It’s estimated that about 3% of dementia cases in the UK are the result of a traumatic head injury, so if you’re involved in contact sport, or ride a bike or horse, always wear the appropriate head protection. Don’t forget that even accidents in the home can lead to a brain injury – especially so if you’re on anti-coagulant medication.
19. Avoid air pollution
Those of us exposed to certain forms of air pollution are thought to be more likely to develop dementia. That said, there’s more research needed, plus as individuals this is a tricky area for us to control. Nevertheless, these three simple steps may be helpful: exercise away from traffic fumes, keep car windows closed when in busy traffic, and avoid burning wood in an open fireplace or stove.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
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