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While advancing in age represents the primary risk factor for developing dementia, research suggests that various measures can be taken to mitigate one’s personal risk. These encompass engaging in regular physical activity, adopting a nutritious dietary regimen, and engaging in cognitive exercises.

1. PHYSICAL ACTIVITY

Regular engagement in physical activity is highly effective in diminishing the risk of developing dementia. This practice not only promotes cardiovascular health, circulation, weight management, but also enhances mental well-being.

Embarking on a more physically active lifestyle may initially pose challenges or raise concerns about participating in activities that may not be enjoyable. It is imperative to identify activities that suit your preferences and needs. Gradually incorporating a modest amount of physical activity and gradually increasing intensity can be beneficial.

Two primary categories of physical activity include aerobic exercise and strength training. Each type contributes to overall fitness in distinct ways. Incorporating a combination of these activities into your routine is instrumental in reducing the risk of dementia. For specific examples of each activity type, please refer to the provided dropdown list.

AEROBIC ACTIVITY

Engaging in aerobic exercises promotes optimal cardiovascular, pulmonary, and circulatory function, which in turn positively impacts brain health.

Aerobic activities of “moderate intensity” are those that elicit a faster breathing rate and a sensation of warmth. On the other hand, “vigorous” activities induce sweating and breathlessness, making it challenging to sustain a conversation without pauses for breath.

As a general guideline, one minute of vigorous activity is considered equivalent to two minutes of moderate intensity activity. The official recommendation in the UK suggests aiming for a minimum of 150 minutes of moderate intensity activity per week or 75 minutes of vigorous activity. Breaking down these activity sessions into smaller segments can be a feasible approach.

Additionally, it is advisable to minimize sedentary behaviors and prioritize regular movement throughout the day.

2. EATING HEALTHY

Adopting a nutritious, well-balanced diet may mitigate the risk of dementia, along with other conditions such as cancer, type 2 diabetes, obesity, stroke, and heart disease.

Enhancing brain health through diet is not achieved by focusing on a single ingredient, nutrient, or food item alone. Rather, it is the consumption of a diverse range of foods in appropriate proportions that makes a significant impact. This approach is commonly referred to as a “balanced” diet.

By adhering to a balanced diet, you increase the likelihood of obtaining all the essential nutrients necessary for maintaining a healthy brain. The NHS Eatwell guide offers guidance on the food groups comprising a balanced diet and provides approximate quantities required for optimal health.

Research supports specific dietary patterns, such as the Mediterranean-style diet, in protecting against dementia. It is important to note that following a Mediterranean-style diet does not strictly involve consuming foods exclusively from Mediterranean countries. Instead, consider the following guidelines:

• Incorporate wholegrain starchy foods into most meals, such as wholemeal bread, rice, and pasta.
• Consume a variety of fruits, vegetables, pulses (e.g., beans, peas, and lentils), as well as nuts and seeds.
• Limit the intake of red meat, including beef and lamb, particularly processed meats like sausages and bacon.
• Regularly include fish in your diet, especially oily varieties like salmon and mackerel, while being mindful of high-fat options such as battered or breaded fish.
• Choose lower-fat dairy options whenever possible.
• Opt for vegetable and plant oils for cooking and dressing, such as olive oil and rapeseed oil, while avoiding solid fats like butter, lard, or ghee.
• Limit salt intake to no more than 6g (approximately a teaspoon) per day.
• Treat sugary foods as occasional indulgences, such as pastries, sweets, biscuits, cakes, and chocolate.
• Consume alcohol in moderation, preferably with food. If you do not consume alcohol, it is advisable not to start.

3. DON’T SMOKE

Engaging in smoking significantly increases the risk of developing dementia later in life.

Smoking detrimentally impacts blood circulation throughout the body, particularly affecting the blood vessels in the brain, as well as the heart and lungs.

It is never too late to quit smoking, although the earlier you cease this habit, the greater the extent of brain damage you can prevent.

Recommendations for quitting smoking:

• Consult your GP or pharmacist to explore various strategies for smoking cessation.
• Set a specific date or event as motivation to quit, such as making it a New Year’s resolution.
• Consider utilizing alternative nicotine products with lower harm potential, such as e-cigarettes (vaping), lozenges, patches, mouth and nasal sprays, or gum.
• Access the support services provided by NHS Smokefree, which include a helpline, mobile application, and local support services.

4. DRINK LESS ALCOHOL

Excessive alcohol consumption elevates the likelihood of developing dementia.

If you consume alcohol regularly, it is advisable to do so in moderation and adhere to the recommended limits. Consuming excessive amounts of alcohol in a single instance exposes the brain to high levels of detrimental substances.

Strive to consume no more than 14 units of alcohol per week, which is equivalent to approximately one pint of beer or a small glass of wine per day. Consistently surpassing this limit increases the risk of brain and organ damage, thereby heightening the risk of dementia.

If you currently consume up to 14 units of alcohol per week, aim to distribute them over at least three days. For a comprehensive understanding of the number of units in common alcoholic beverages, refer to the provided dropdown list.

5. STAY MENTALLY AND SOCIALLY ACTIVE

Engaging in mental and social activities can contribute to the enhancement of the brain’s resilience against diseases, stress reduction, and improvement in mood. These activities have the potential to delay or even prevent the onset of dementia.

Discover activities that you find enjoyable and that provide cognitive challenges, and make them a regular part of your routine. While puzzles and crosswords are popular choices, there are numerous other activities available for consideration.

Any activity that stimulates the mind, involves information processing, and fosters cognitive skills development is beneficial for the brain and diminishes the risk of dementia. Examples include:

• Pursuing adult education or learning opportunities
• Participating in arts and crafts, particularly in group settings
• Playing a musical instrument or engaging in singing
• Volunteering, such as with organizations like the Alzheimer’s Society
• Solving brainteasers like puzzles, crosswords, or quizzes
• Playing card games, chess, or board games
• Reading books or joining a book club
• Engaging in creative writing or maintaining a diary
• Learning a new language.

If you utilize a smartphone or tablet, you may find mental stimulation through apps designed for puzzles, memory exercises, or board games.

Social activities also contribute to brain health and serve as an effective approach for reducing the risk of dementia. This includes interacting with others both online and in-person. It is crucial to maintain connections with important individuals in your life, such as friends and family.

Why are social activities beneficial for the brain? Engaging in conversations exercises a broad range of mental skills, including:

• Active listening and effective communication
• Understanding the meaning behind someone’s message and their emotions
• Choosing appropriate words and organizing them to express oneself clearly
• Recalling relevant past experiences related to the ongoing conversation.

6. TAKE CONTROL OF YOUR HEALTH

With advancing age, the likelihood of developing specific health conditions like high blood pressure or diabetes tends to increase. These conditions can amplify the risk of developing dementia.

A crucial preventive measure involves undergoing regular health check-ups.