'I'm a GP and these six habits can reduce your risk of dementia'

As a determines that could slash the risk of a doctor has urged people to stick to six simple habits to help stave off this life-altering syndrome.

Dementia refers to a group of related symptoms which are associated with a progressive decline in brain functioning. There are many different types; however, the majority of cases are connected to Alzheimer's disease or vascular dementia, as per the .

A sobering 2024 report commissioned by the Alzheimer’s Society found that approximately one million people in the UK are living with some form of dementia. This figure is projected to soar to 1.4 million people by the year 2040.

Symptoms to look out for include memory loss, language problems, hallucinations, difficulties controlling mood, and personality changes. Sadly, although there are treatments to manage a person's symptoms, there is currently no cure for dementia.

There are, however, some measures we can take right now to reduce the risk of developing dementia in the long run.

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Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, has advised: "A healthy brain is vital for most everyday tasks, helping with problem-solving, memory and learning new skills. However, as we age, our brain health can decline rapidly, leading to conditions such as Alzheimer’s or dementia. Thankfully, a variety of habits can reduce risk and boost cognitive function. Let’s take a look in further detail:"

Making sure to exercise regularly

According to Dr Grant: "Exercising regularly is crucial for our brain health, as it can trigger the release of key neurotransmitters such as dopamine and serotonin, helping to boost mood and focus. Additionally, exercise stimulates blood flow, enhancing oxygen delivery to the brain, which boosts general function.

“Through regular movement, people can lower their risk of neurodegenerative illnesses, including dementia, by combating brain shrinkage and slowing cognitive decline."

Staying social

Dr Grant revealed: “Socialising with friends or family is a great way to stimulate the mind and fight against cognitive decline. It’s a great way to reduce stress, strengthen neural pathways, and improve memory. Interacting with others also tests our ability to process different emotions; without this stimulation, loneliness can cause brain health to deteriorate quickly.

“Interestingly, a Harvard study revealed that people with regular social lives had 70% less cognitive decline in comparison to other, less sociable individuals.

Add structure to your sleep routine

As explained by Dr Grant: “Sleep is crucial for brain health, allowing us to consolidate memory and process emotions. It’s also when the brain disposes of toxins or proteins it doesn’t need, such as amyloid beta, which is strongly linked to Alzheimer’s disease.

"Therefore, I strongly advise people to establish a structured sleep routine, avoiding blue light and caffeine before bed and aiming to go to sleep at the same time each night."

Prioritising nutrient-rich foods

Urging people to put extra thought into their meal planning, Dr Grant said: “When looking to prioritise brain health, people should opt for nutrient-rich foods - including omega-3 from oily fish, antioxidants found in fruit and vegetables, a healthy level of protein and vitamins. Foods rich in these brain-healthy nutrients are effective at combating cognitive decline.

“On the other hand, foods I’d recommend people avoid include highly processed goods, sugary foods and drinks with artificial sweeteners, as these can impact hormone balance and fatigue levels, potentially impairing brain functions."

Stimulate your brain with engaging activities

Dr Grant suggested: “Activities or hobbies such as playing an instrument, engaging in puzzles or reading are all beneficial for stimulating the brain and enhancing cognitive function. These tasks boost memory while improving problem-solving techniques and creativity.

“While it can be difficult to juggle work and social lives with hobbies, they’re incredibly important for mental stimulation, helping people better their brain health and reduce the risk of dementia or similar conditions.

Getting out and about in nature

As per Dr Grant: “Finally, exposure to nature is an effective way to improve brain health. Our environment can affect our moods in varying ways, but beneficially for the brain, being around nature can reduce mental fatigue and enhance creativity.

“Being near water, or ‘blue space,’ has a similar effect, helping reduce stress by minimising cortisol levels and releasing endorphins, which improve our moods. As we age, taking time to exercise around nature could be a great way to minimise the risk of cognitive decline.

“Overall, while it’s normal for brains to decline with age, there are various ways we can slow this process - including regular sleep routines, eating correctly and incorporating more movement into a daily routine.

“If anyone is struggling with their brain health, be that memory, concentration or otherwise, I strongly recommend they reach out to their GP who can provide more tailored advice.”

Do you have a story to share? Email me at julia.banim@reachplc.com

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