How to reduce dementia risk through lifestyle and behavioural changes

After achieving the goals you’ve long worked towards, you may start to worry about a loss of cognition in later life.

Cognitive decline, especially conditions such as dementia, could be a concern, as it can affect your ability to think, remember, and reason. Over time, it can significantly interfere with your independence and day-to-day life.

Sadly, dementia rates have risen steadily in recent years.

Alzheimer’s Disease International reveals that there were over 55 million people around the world living with dementia in 2020. This is expected to double every 20 years, eventually reaching 78 million in 2030 and 139 million in 2050.

In the past, we’ve talked extensively about ways to manage your wealth in the event of cognitive decline.

Read more: 4 practical ways to protect your finances if you or a relative develops dementia

While it is essential to have your financial affairs in order, you might also want to take steps to reduce your risk of developing dementia in the first place.

It’s vital to note that the exact cause of Alzheimer’s – the most common form of dementia – is unknown. Yet, research suggests several lifestyle and behavioural changes could lower your risk of developing the condition.

September is World Alzheimer’s Month, so this could be the ideal time to examine some of the ways you can take proactive steps to protect your cognitive health. Keep reading to find out how.

There are ways you can alter your physical lifestyle to reduce the risk of dementia

It may come as no surprise that how you live and take care of your body can influence your brain health, especially as you get older.

Smoking

A clear example of this is smoking. Research has linked the habit to a significantly higher risk of dementia as it damages blood vessels and increases the risk of vascular problems.

In turn, these issues can contribute to both Alzheimer’s and vascular dementia.

The toxins in cigarettes can also cause inflammation and stress to cells, which can damage your brain.

If you smoke, you may want to take steps to cut down or stop altogether to protect your brain health.

The NHS offers practical smoking cessation services, and certain books, such as The Easy Way to Stop Smoking by Allen Carr, could help you change your mindset around the habit.

Alcohol

Evidence has also shown that excessive consumption of alcohol can increase your risk of developing dementia.

Alcohol can reduce the volume of your brain’s “white matter”, which helps transmit signals between different regions of the brain, and can lead to issues with the way your brain functions.

Of course, you don’t necessarily need to cut alcohol from your life altogether. The NHS recommends that men and women shouldn’t ideally drink more than 14 units each week regularly.

It also states that it’s worth spreading your drinking over three or more days if you regularly drink more than 14 units a week – the equivalent of six pints of average-strength beer or 10 small glasses of lower-strength wine.

To cut down, you might want to strictly adhere to these limits each week by keeping notes of how much you drink. This could help you track consumption and identify times you can reduce consumption.

You could also dedicate certain days – or even months – to going alcohol-free. These “dry” periods could help you protect your brain.

Diet

Diet also plays a role. While studies have shown mixed results, the “Mediterranean diet” has been associated with better brain health.

Alzheimer’s Research UK states that the diet – rich in foods such as seafood, nuts, and fruit – has been shown to offer a 23% lower risk of developing the condition compared to those who ate differently.

Its benefits are thought to come from the antioxidants and healthy fats it provides, which may help protect against damage to brain cells.

Physical activity

Perhaps more than any other lifestyle habit, exercise has strong evidence behind its benefits.

Regular physical activity improves blood flow to the brain, delivering more oxygen and nutrients essential for cell function.

It can also stimulate the growth of new brain cells altogether, as well as the connections between them, which strengthens your brain’s ability to adapt to sudden changes.

The NHS recommends that adults between the ages of 19 and 64 should aim to do at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity a week.

This could include walking, swimming, cycling, or team sports like football.

There are also some unexpected behavioural changes that protect your cognitive health

Lifestyle factors are only one aspect of your wellbeing that can affect your risk of developing dementia. Several behavioural changes can also influence your risk.

For example, the American Brain Foundation reveals that social isolation can increase your risk of the disease by as much as 60%.

While the link is complex, it’s thought that loneliness can lead to stress, inflammation, and reduced brain stimulation, all of which can harm your cognitive health.

As such, you may want to stay connected with your friends and family whenever possible.

You could even join a local club or try your hand at volunteering, as these offer excellent opportunities to interact with others.

Keeping your mind active is also a practical way to protect your cognitive function. Several activities that challenge your brain can help build a “cognitive reserve”, which is the brain’s resilience to long-term damage.

Some of these activities might include:

• Playing an instrument
• Completing puzzles
• Learning a new skill.

Mindfulness could also help you protect your cognitive health. Chronic stress can significantly affect your brain’s ability to function, so activities such as meditation, yoga, or breathing exercises could help you manage stress levels and improve your wellbeing.

You don’t have to spend hours meditating each morning to benefit, either. Simply taking a few minutes each day to practise deep breathing might support mental clarity.

Get in touch

At Logic, we could help alleviate some of the stress of managing your finances so you can focus on improving your long-term cognitive health.

Please email us at info@logicfinancialservices.co.uk, call 01491 612 754, or drop into the office.

Please note

This article is for general information only and does not constitute advice. The information is aimed at retail clients only.

All information is correct at the time of writing and is subject to change in the future.