Small lifestyle changes can cut your likelihood of developing dementia

1. Cut back on alcohol A study in May adopted a ‘chronic drinking approach’ where mice had to choose between water and booze for 10 weeks. Results showed that even ‘modest amounts’ of alcohol led to ‘accelerate brain atrophy’. This means the brain shrinks and loses tissue, along 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,” noted Associate Professor Shannon Macauley from Wake Forest University School of Medicine. “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.”

Frequent alcohol consumption is frequently linked to a heightened risk of cognitive decline

Scientists at Oxford University have reached a similar conclusion, pinpointing alcohol as a major factor in declining cognitive health and potentially heightened Alzheimer’s risk. Their determination came after analyzing brain scans from 40,000 individuals. Professor Gwenaëlle Douaud, who spearheaded the research, explained: “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 your mental sharpness, following current NHS recommendations on alcohol consumption is essential. Health experts currently advise keeping alcohol intake to no more than 14 ‘units’ weekly, preferably distributed over three days or more. In practical terms, this translates to six medium (175ml) glasses of wine or six pints of 4% beer.

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Eating more vegetables, fruit, fish and wholegrains is associated with better cognitive health

2. Eat a healthier diet This uptick in risk is tied to relatively modest quantities of processed meat, such as just two slices of bacon, half a slice of bologna, or one hot dog. The research suggests that increased red meat intake could hasten ageing by about 1.6 years for each daily serving consumed. Daniel Wang, the corresponding author from Brigham and Women’s Hospital, remarked upon the study’s release: “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 crucial to recognize that high cholesterol, obesity, and hypertension are all established risk factors for dementia – and they are all affected by dietary choices.

Dementia affects more than 944,000 people in the UK, estimates show

Dementia affects over 944,000 people in the UK, estimates show

To lower their risk, many experts recommend adhering to a Mediterranean diet, which is rich in fiber, olive oil, and fish. A 2023 study by Queen’s University Belfast found that following such a diet could cut the risk of dementia by 23% over nine years. Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research at Queen’s University, commented at the time: “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.”