The number of adults in the UK living with Alzheimer’s disease has been steadily rising. Currently, around one in 14 people over the age of 65 have some form of dementia but this is projected to rise to 1.9million people by 2040.
An exact cause is not yet known for the disease but lifestyle factors are thought to play a role in developing Alzheimer’s disease. This means that changing aspects of your life can reduce the risk of getting dementia.
Other risk factors include untreated depression and a family history of the illness as well as general degenerative aspects of ageing. These factors are often uncontrollable so making lifestyle changes is the easiest way to reduce the risk of Alzheimer’s.
Symptoms of Alzheimer’s can include confusion, forgetfulness, speech difficulties, personality changes and even hallucinations in extreme cases. Patients may experience multiple symptoms at once which can be exceptionally difficult for them and their loved ones, especially in later stages of this progressive disease.
Health experts at NiceRx recommend five major lifestyle changes to help reduce the risk of developing the illness. Dementia is progressive so even delaying the onset could greatly improve quality of life for sufferers as they age.
Quit smoking
The negative impact of smoking on our bodies is well documented and most of us are aware of increased cancer risks and diminished lung function when smoking. Smoking tobacco can cause problems with blood flow in your body which limits the function of blood vessels in the brain and increases the risk of Alzheimer's.
AgeUK found that smokers had a thinner cerebral cortex in their brains than non-smokers, meaning the grey matter was being destroyed. This is important in tackling dementia as the cerebral cortex is linked to memory and learning so losing this could be a factor in memory loss.
Quitting smoking early is vital to minimise the impact on your brain, especially if you are at risk of Alzheimer’s already due to family history. This is not an easy task for many but the health benefits long term are worth at least cutting down the amount you smoke if not quitting altogether.
Eat brain boosting food
Eating a healthy balanced diet is always advised as it can help reduce risks for a number of illnesses. Adding foods which specifically target the brain and boost oxygen to the blood vessels could reduce the risk of dementia.
Oily foods such as fish is full of omega-3 acids, which provide more oxygen to the brain. This in turn helps your brain retain new information as well as recalling old information.
As one of the prominent symptoms of Alzheimer’s is forgetfulness and memory loss, boosting your brain’s ability to remember information is crucial. Including fish like salmon, tuna and mackerel in your diet a few times a week could improve your memory over time.
For people who do not eat fish, omega-3 can be ingested through cod liver oil tablets or omega-3 tablets. Flax seeds, walnuts and kidney beans are all good sources of omega-3 too so incorporate them into your diet.
Keep active
Exercise is often seen as a catch all cure for illnesses as it improves blood circulation, mental health and overall wellbeing. NiceRx experts have said that it can also be a great way to reduce risks of Alzheime’s disease.
They recommend aiming for 150 minutes of activity every week which equates to around 22 minutes of exercise a day. This can be a light walk or a full workout depending on your fitness level.
Multiple studies have shown that exercise can increase the thickness of your cerebral cortex as well as promoting the birth of new brain cells. All this can improve your memory and overall mental health which in turn reduces your risk of depression, another dementia factor.
Reduce alcohol intake
Alcohol in moderation can actually be good for you such as a glass of red wine reducing the risk of heart attacks. Unfortunately, this health benefit is diminished when alcohol is consumed excessively.
There are chemicals in alcohol which can be harmful to your brain function. Alcohol interferes with your brain’s communication pathways, making it harder for your brain to work.
Areas particularly impacted are balance, memory, speech, and judgement which are all connected to dementia. Preserving these brain functions for as long as possible is important when tackling Alzheimer’s risks.
Stimulate your brain
Keeping your brain active for as long as possible is the best way to delay or reduce the risk of Alzheime’s disease. Completing puzzles and problem solving can help keep pathways in the brain strong and active.
Other activities like arts and crafts, reading or even keeping a daily journal can boost the brain’s ability to form memories and access old information. As we age, staying active both physically and mentally could reduce our likelihood of developing dementia.
As there is no cure or set cause yet it is down to individuals to do what they can to reduce their risk of the disease. With the number of patients suffering from Alzheimer’s set to rise to over 1million by 2025, those at risk should make simple changes in their life to reduce the chance of developing dementia.
