Dementia risk can be cut by 45% by making small lifestyle changes

Dementia is commonly believed to be an inevitable part of ageing, but in reality, there are several lifestyle factors that can influence the risk of cognitive decline

Dementia risk can be cut substantially by making lifestyle adjustments (Image: Getty )

It’s a myth that dementia is just a natural part of aging—truthfully, there are many factors at play, some of which we can influence.

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According to NHS data, over 944,000 individuals in the UK are battling dementia, with one in 11 over the age of 65 affected. Research indicates that up to 45% of dementia cases could be preventable with certain lifestyle adjustments.

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The Express delves into three such elements, detailing their role in cognitive deterioration and the actions one can take to mitigate their effects. Although this isn’t an exhaustive list, embracing these changes is vital for maintaining brain health in the long run.

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1. Cut back on drinking

Frequent alcohol consumption is frequently linked to a heightened risk of cognitive decline (Image: Getty )

A study from May used a ‘chronic drinking approach’ where mice had to choose between water and alcohol for 10 weeks. The research indicated that even ‘modest amounts’ of booze could hasten brain shrinkage, reports the Express.

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This brain atrophy, or loss of tissue, goes hand-in-hand with a rise in ‘amyloid plaques’ – harmful proteins associated with Alzheimer’s, a type of dementia. “These findings suggest alcohol might accelerate the pathological cascade of Alzheimer’s disease in its early stages,” declared Associate Professor Shannon Macauley from Wake Forest University School of Medicine.

According to the research team, “These preclinical findings suggest that even moderate consumption of alcohol can result in brain injury. Alcohol consumption may be a modifiable risk factor for Alzheimer’s disease and dementia.”

A study conducted by Oxford University, which analyzed brain scans from 40,000 individuals, also found that alcohol consumption significantly impacts cognitive health and may increase the risk of Alzheimer’s.

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The study’s lead, Professor Gwenaëlle Douaud, stated: “We have found that several variations in the genome influence this brain network, and they are implicated in cardiovascular deaths, schizophrenia, Alzheimer’s and Parkinson’s diseases, as well as with the two antigens of a little-known blood group, the elusive XG antigen system, which was an entirely new and unexpected finding.”

To protect cognitive health, it is essential to follow the current NHS guidelines for alcohol consumption, which recommend limiting intake to 14 ‘units’ or less per week, spread across at least three days.

This translates to six medium glasses of wine (175ml) or six pints of 4% beer.

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2. Adopt a healthier diet

Eating more vegetables, fruit, fish and wholegrains is associated with better cognitive health (Image: Getty )

Just two rashers of bacon or a single hot dog a day could age you by over 1.6 years, a groundbreaking study suggests.

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The recent research publication was led by corresponding author Daniel Wang from the Brigham and Women’s Hospital, who asserted: “Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases.

“We hope our results encourage greater consideration of the connection between diet and brain health.”

It’s essential to acknowledge that factors such as high cholesterol, obesity, and hypertension—all impacted by diet—are well-known risk contributors for dementia.

For those aiming to reduce their risk, the Mediterranean diet comes highly recommended by health buffs for its rich composition of fibre, olive oil, and fish. A staggering discovery made by Queen’s University Belfast in 2023 found adhering to this diet can cut dementia risks by nearly a quarter over almost a decade.

Dr Claire McEvoy of Queen’s University explained the underrated benefits of nutrition: “Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing.

“This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population.”

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3. Protect your hearing

Dementia affects more than 944,000 people in the UK, estimates show (Image: Daisy-Daisy via Getty Images )

The deterioration of the hippocampus—an area crucial for memory formation, learning, and spatial navigation—is particularly known to be associated with cognitive impairment. TV personality Doctor Amir Khan has also delved into this topic, underscoring the need for regular hearing check-ups to stave off these cognitive risks.

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In a recent social media post, he said: “MRI scans show that people with hearing loss may experience faster brain atrophy, that shrinkage, especially in areas involved in memory and language.

“Use it or lose it. So, when the ears go quiet, the brain starts to fade, too. And the third point is social isolation. Hearing loss often leads to withdrawal from conversations and social life because you just can’t hear people talk, and that’s a huge dementia risk.

“Loneliness and lack of mental stimulation are like fuel for cognitive decline. If you are not connecting, you are not protecting your brain.”

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Find out about the symptoms you need to watch out for and get health advice with our free health newsletter from the Daily Express.

Other potential dementia risk factors:

Quality of education in early life Uncorrected vision loss High cholesterol High blood pressure Diabetes Social isolation Hearing loss Obesity Excessive alcohol consumption Depression Traumatic brain injury Physical inactivity Air pollution Smoking

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