How to help reduce your risk of dementia: 6 lifestyle changes that really work

Dementia is a growing concern worldwide, affecting millions of individuals and their families. In the UK alone there are currently just under 1 million people with dementia, with this number projected to increase to 153 million globally, by 2050. 

While there is no guaranteed way to prevent Alzheimer’s disease (or other types of dementia), and with age being the biggest risk factor, research does suggest that by adopting a brain-healthy lifestyle we can help reduce the risk of cognitive decline in later life. This, in turn, will significantly help to reduce the likelihood of developing dementia or Alzheimer’s disease in the future. 

Protecting your brain from cognitive decline can start early, and can be reinforced around the age of 35-40 when the hippocampus – a region of the brain responsible for learning and memory – starts to decline, as the brain starts to shrink. This is a natural progression of life, just as grey hair and wrinkles start to appear as we get older, the brain’s appearance also changes. It is however, never too late to start looking after your brain health. 

At Brain Health Network, we’ve created a guiding framework of six pillars with some of the world’s leading academics including Professor James Goodwin, former chief scientific officer at Age UK and Director of Science and Research Impact at Brain Health Network. These six pillars help to put into practice healthy habits to live by everyday, with each working to strengthen the physiology of the brain. By adopting these habits, you can help keep cognitive decline at bay. These six pillars are:

Healthy life

‘Living a healthy life’ can be interpreted in numerous ways, but at Brain Health Network we focus on looking after the physiological aspect of the brain – this is also often through keeping your body healthy. 

“The crux of brain health is our ability to function well in daily life and work. Essentially, good brain health involves exercising three central functions of our brain: executive function (decision-making, problem-solving, reasoning, learning and memory); interacting successfully with others; and enjoying emotional balance”. – Professor James Goodwin.

Through diet, sleep, exercise, and by keeping the mind active, the brain has the ability to create new neural pathways while reinforcing existing connections. By starting with small, sustainable changes that can be put into practice everyday, you will be well on your way to reducing the risk of cognitive decline in later life. 

Read more about how to live a healthy life here. 

Nutrition

What we put into our bodies is one of the most important things to understand in looking after our brain health, for good nutrition plays a crucial role in improving cognitive function and memory. 

At Brain Health Network we work with Professor Jeremy Spencer, Professor of Nutritional Biochemistry and Medicine at the University of Reading and Nutritional Therapist, Laura Stirling. Professor Jeremy Spencer explains the power of polyphenols and the benefits of omega-3s that have the power to help reduce the risk of neurodegenerative diseases, while Laura Stirling teaches us about the Mediterranean diet and the colourful array of fruits, vegetables and healthy fats that we should be including in our daily diet. 

“Eating a diet packed with omega-3s, fruits, and vegetables has been shown to help reduce the risk of cognitive decline. These types of foods contain vitamins, minerals and antioxidants which nourish the physiology of the brain by protecting it from oxidative stress that has been linked to neurodegenerative diseases including Alzehimer’s disease and other types of dementia”. – Professor Jeremy Spencer. 

By fueling our bodies with the right nutrition, not only are we protecting our brain health, but we are helping to support brain cell structure and function, as well as improving memory and learning. 

Read more about nutrition here. 

Gut health

The gut-brain axis is a two-way communication system between the gut and the brain, influencing everything from cognition to immune function. Imbalances in the gut microbiome (known as ‘gut dysbiosis’) can lead to inflammation in the brain which in turn has been linked to neurological disorders including dementia and Alzheimer’s disease. That’s why keeping the gut in check has never been so important. A fibre-rich, pre and probiotic diet has the ability to enhance gut health, potentially improving cognitive function and reducing the risk of cognitive decline as we get older. The gut-brain axis is also an area of emerging research that we’re constantly learning about, so keep a look out for further updates. 

Read more about gut health here. 

Active mind

Keeping the mind active allows us to build cognitive reserve, which is the brain’s ability to cope with damage that would otherwise contribute to cognitive decline and dementia in later life. By learning new skills, reading, and even challenging the brain with a puzzle, we are essentially establishing new connections and neural pathways in a process called ‘neuroplasticity’. Neuroplasticity creates new neural pathways and reorganises existing ones in response to experiences, learning and even damage. 

“Neuroplasticity was once thought to occur only during childhood, but research in the latter half of the twentieth century showed that many aspects of the brain can be altered throughout adulthood. This means that many of us will be able to remain mentally acute and competitive, picking up new skills, throughout the greater part of our lives”. – Professor James Goodwin.

Read more about keeping the mind active here. 

Exercise

Physical movement is not just to ensure a healthy life. It is vital for maintaining optimal brain health. When we exercise we increase our heart rate, which in turn, allows blood to travel around the body faster, delivering more nutrients to where they are needed. This includes delivering oxygen and nutrients to the brain. When we exercise and our heart rate increases, the size of the hippocampus also increases – a region responsible for learning and memory. This encourages the growth of new blood vessels in the brain, as well as the survival of new brain cells. Never has the importance of keeping the brain active been more important, as currently, dementia is detected every four seconds globally. 

Read more about exercise here. 

Sleep

The best way to think of sleep is as a reset for the brain. When we sleep, our memories made throughout the day are consolidated as the brain deals with the information it’s received, helping the hippocampus to move short memories to long-term storage. Through the body’s glymphatic system, sleep provides the brain with an opportunity to clear out waste and toxins that have accumulated throughout the day. Getting 8 hours of sleep a night is the ideal length of time to allow for this restore and repair process to take place, helping to support cognitive function and prevent chronic diseases in later life. 

Read more about sleep here.