Is it possible to prevent dementia?
There are some risk factors for developing dementia that cannot be changed, including age and genetics. However, there are many things we can do to reduce the likelihood of developing dementia.
If you have already have a dementia diagnosis, there is increasing evidence that addressing some of these lifestyle factors can also help slow the progression of the disease.
You can read more about the latest research here.
Look after your hearing
Hearing loss is the leading risk factor for developing dementia.
Did you know you can get a free hearing test and digital hearing aids from the NHS with a referral from your GP? There are also private companies who offer this service for a fee.
If you have hearing aids, it’s important to remember to wear them and to make sure they are working properly.
You can take a free online hearing test on the RNID (the hearing loss charity) website here.
Stop smoking
Stopping smoking can make a huge impact on your health. As well as lowering your risk of cardiovascular disease and cancer, it also helps your circulation, which means more oxygen can reach your brain.
The NHS offers a number of services to help you stop smoking. You can find out what’s available in your area here or talk to your GP.
Take care of your mental health
It’s not unusual to feel low sometimes. You may feel sad or anxious. Sometimes a lack of sleep due to worry can make us feel tired and sad. You might feel angry or frustrated, or just feel like your lacking in self-confidence.
If your low mood doesn’t improve after a few weeks, you could be suffering from depression. Other symptoms might include feeling hopeless, and even having suicidal thoughts.
Depression can be a risk factor for dementia, so if your low mood doesn’t lift, it’s important to seek help. In Oxfordshire, you can contact NHS Oxfordshire Talking Therapies for free counselling and support.
Stay socially and mentally active
Staying socially connected is vital for good brain health – as well as making us all feel better.
We run several groups and activities for those with dementia and their carers. Check out our Events pages for more details.
Age UK Oxfordshire also has lots of social activities across Oxfordshire, including coffee mornings, lunch clubs, outings, cinema clubs and many others. To find out more, take a look at the Age UK Oxfordshire website.
You can find out about other activities in Oxfordshire on the Live Well website.
The latest research shows it’s also important to challenge our brains throughout our lives. You may want to learn a new skill – maybe take up an instrument, learn a new language or start a dance class.
Again, do check out what’s available locally on the Age UK Oxfordshire and Live Well websites.
Avoid head injuries
Research shows that head injuries can increase the likelihood of dementia developing. Do make sure that you are wearing appropriate head protection for sports and activities where there is a risk of head injuries.
Monitor your blood pressure
High blood pressure can increase the risk of cardiovascular disease as well as dementia, so it’s a good idea to keep it in check.
You can get your blood pressure checked at the GP surgery and in some pharmacies. You can also buy a blood pressure monitor to keep at home.
There are lots of lifestyle changes that will help keep blood pressure down, including:
- Eating a healthy diet with lots of fruit, vegetables and wholegrains
- Reducing salt intake
- Exercising regularly
- Maintaining a healthy weight
- Stopping smoking
- Reducing stress
- Reducing alchohol and caffeine intake
You can find more information about how to manage your blood pressure on the NHS website.
Keep active!
Studies show that almost all UK adults should be moving more! Keeping our bodies active is good for our health in lots of ways, and is especially good for our brain as we get older.
The good news is that there are lots of ways to get more active.
You can start by moving more in your day-to-day life, for example by taking the stairs rather than the lift or getting off the bus a stop early and walking the final stretch.
You could also find a local exercise class. Age UK Oxfordshire’s Physical Activity team run classes across the county. The classes are designed for older people and include seated exercise options. Find out more here.
Alternatively, see what’s on offer at your local leisure centre, or you could schedule in a brisk walk with friends a couple of times a week.
The NHS recommends at least two-and-a-half hours of moderate activity a week, or an hour and 15 minutes of vigorous activity.
Maintain a healthy weight
Obesity has been identified as a risk factor for developing dementia. If you are overweight, you are also more likely to develop Type 2 diabetes, which itself increases your risk for dementia.
There is a lot of advice and support for anyone wanting to lose weight. In the first instance, talk to your GP about how to adjust your diet and ways to explore safe and enjoyable exercise options.
Reduce alcohol consumption
Drinking too much alcohol is linked to changes in your brain and is recognized as increasing the risk of developing dementia.
How much is too much? It is recommended that we consume no more than 14 units of alcohol a week. This is one-and-a-half bottles of wine across the week, or around 6 pints of beer per week.
It’s a good idea to make sure that you have two or three days that are completely alcohol-free.
If you are struggling to cut down on your drinking, the NHS website has helpful tips and information about different organisations you can contact.
Take care of your eyesight
Having a regular eye test means your glasses or contact lens prescription is always up to date, but it’s also a chance to get the health of your eyes checked. Conditions such as glaucoma or macular degeneration are often treatable if caught early.
This is important because vision loss has been linked to developing dementia, and makes life even harder for anyone who already has a diagnosis.
You can help keep your eyes healthy with a well-balanced diet and regular exercise.
Check your cholesterol levels
Keeping an eye on your ‘bad’ cholesterol levels is important. High levels of LDL (low-density lipoprotein) cholesterol is widely recognized as a cause of heart disease. However, it has now been linked to increasing the likelihood of developing dementia.
You won’t have any symptoms if you have high LDL cholesterol, but a doctor can check your levels with a blood test. Eating a healthy diet, exercise and losing weight can all help reduce LDL cholesterol.
