Simple daily changes that cut dementia risk by 50%

Understanding Dementia and the Power of Lifestyle Changes

Dementia is one of the most feared diseases, affecting nearly one million families across the country. It claims 76,000 lives a year, slowly robbing loved ones of their memories, mobility, and independence. The financial burden on families can be overwhelming as they struggle with rising care costs. However, recent research suggests that up to 45% of dementia cases may be preventable or at least delayed through lifestyle changes.

The Defeating Dementia campaign, launched in collaboration with Alzheimer's Society, aims to raise awareness about the importance of early diagnosis and support for those affected. One key aspect of this initiative is empowering individuals to make small but crucial changes to their lives, starting in midlife, which can build resilience in the brain.

Staying Active to Keep Your Brain in Shape

Regular exercise is one of the most important things you can do to reduce your dementia risk, according to Dr. Tim Beanland, head of knowledge and learning at Alzheimer's Society. A 2022 study found that people who exercised regularly had a 35% lower risk of dementia compared with those who were rarely active. Any form of exercise counts, but particularly those that leave you slightly breathless, such as swimming or cycling. Even gardening and housework helps. Exercise improves blood flow, reduces blood pressure and inflammation, and enhances the brain’s plasticity, making it better equipped to deal with damage and disease.

Keeping an Eye on Your Blood Pressure

High blood pressure is one of the most significant risk factors for dementia. While it can cause heart attacks and strokes, it also directly damages the tiny blood vessels supplying the brain. The Framingham Heart Study, which followed over 3,000 people from midlife to see who developed dementia after 65, found those with the highest blood pressure more than doubled their risk. But there are no symptoms for high blood pressure, so about four million Britons are thought to remain undiagnosed.

Normal blood pressure is 120/80mmHg, and anything over 130/80mmHg is considered hypertension. At-home monitors can be bought cheaply. 'You can empower yourself to know what your blood pressure is and take steps to address it,' says Dr. Oakley. Tackle it in midlife, before damage sets in, by following a healthy diet, cutting out salt, losing excess weight, and being more active. Taking medication to lower it also cuts the risk of both dementia and cognitive impairment.

Watching Out for Your Cholesterol Levels

High cholesterol, which causes fat to build up in the blood and arteries, affects six in ten British adults and may increase the risk of Alzheimer's by up to 57 per cent. It's known as the silent killer, as it also has no symptoms, but if it goes undiagnosed, it can cause heart attacks and strokes as well as dementia.

One 2009 US study found even slightly elevated cholesterol was enough to increase Alzheimer's risk by 23 per cent and vascular dementia by 50 per cent. Ask your GP for a cholesterol test at least every year. A healthy level of total cholesterol is 5mmol/L or below, or 4mmol/L or below for so-called 'bad' or LDL cholesterol. Switching to a healthy diet and doing more exercise can help some people, but others might benefit from taking a statin. A 2018 analysis found they can reduce Alzheimer's risk by 30 per cent and vascular dementia by 7 per cent.

Trim Your Spare Tyre… and Get Rid of Bingo Wings

Excess weight – particularly around your middle – increases dementia risk. But losing just 4lb (2kg) can improve memory and thinking six months later, studies suggest. It'll also make your heart healthier – and what's good for the heart is good for the brain.

Dr. Beanland says: 'Obesity leads to high blood pressure and type 2 diabetes, both risk factors for dementia, but excess weight in midlife is still also an independent risk factor in itself, so it's important to get on top of it then, if you can.' One study found flabby upper arms, or 'bingo wings', measuring over 12.5in were 18 per cent more at risk of Alzheimer's and Parkinson's. But having toned upper arms reduced that risk by 26 per cent.

Reduce Blood Sugar to Avoid Type 2 Diabetes

One in ten people in the UK have type 2 diabetes, which is linked to excess weight. And as one major South Korean study found in 2024, it can more than triple the risk of developing dementia. This is because, over time, the condition damages the small blood vessels in the brain, causing deposits of toxic amyloid protein.

The earlier you develop it, the higher that risk – those diagnosed under 50 were four times as likely to develop Alzheimer's and nearly six times more likely to end up with vascular dementia, the study found. Normal blood sugar readings are under 42mmol, while 42-47mmol is pre-diabetic and over 48 is classified as diabetes. It isn't clear whether treatment can reduce the risk once you've developed diabetes. A GP can carry out a simple blood test to check your levels, and maintaining a healthy weight is protective.

Make an Appointment with Your Optician

Regular eye tests will spot cataracts – when the lens of the eye becomes cloudy. People with such visual impairment increase their risk of both dementia and cognitive problems by 47 per cent, according to a 2020 analysis by Chinese and Australian scientists. But having a simple op to replace the cloudy lens with an artificial one significantly reduces that risk.

Dr. Oakley says: 'Clear vision allows you to take in information and challenge your brain. Your brain is like a muscle, so if it isn't used properly it is less able to function well.'

Brush Twice a Day and Avoid Mouthwash

Poor oral health, including gum disease, makes memory problems and dementia more likely. It causes general inflammation, which is itself linked to dementia, and allows bacteria in the mouth to travel to the brain, where it could trigger some of the changes linked with Alzheimer's. One 2021 study by New York researchers found older adults with the most harmful gum bacteria were more likely to have markers of Alzheimer's disease in their cerebrospinal fluid – suggesting amyloid build-up in the brain.

Other studies have found people with periodontal disease have higher rates of cognitive decline. Dentists recommend brushing twice a day and using floss or interdental brushes. But avoid mouthwash – it can destroy good bacteria, which fight against infection and inflammation.

Quit That Smoking Habit – It's Never Too Late

Keeping challenging your brain with new puzzles

Continuing to challenge your brain by reading, writing and playing games and puzzles can delay the onset of dementia by up to five years, studies suggest. Think of it as ‘mental push-ups’ for the brain, says Dr. Tim Beanland. Variety is key because it means more parts of the brain are challenged. Rather than a daily Sudoku, take on new puzzles, add in a jigsaw, do mental maths rather than reach for a calculator – or learn a new language or musical instrument.

Even taking a different route to work adds variety to the pathways your brain uses. About 10 per cent of dementia cases may be linked to smoking, but quitting can eliminate the risk. One 2020 study by researchers from Johns Hopkins Bloomberg School Of Public Health in the US found smokers have a 33 per cent increased risk of dementia. But those who have quit for at least nine years have the same level of risk as people who never smoked. Even those who kick the habit at 60 can gain an extra three years of life expectancy.

Dr. Beanland says: 'Stopping smoking gives a huge boost to your cardiovascular health, which we know has a direct effect on your brain health.' Ask your GP or pharmacist about the NHS's free Stop Smoking service.