Dementia isn't a normal part of ageing - cut your risk by making these changes

It's commonly assumed that dementia is simply an inevitable part of growing older, but this isn't entirely accurate. In reality, there are several underlying factors that could contribute to its development, some of which are completely within our control.

Current NHS statistics indicate that over 944,000 people in the UK are living with dementia, including one in every 11 people over the age of 65. However, additional research has shown that 45% of cases could be prevented by making certain key lifestyle changes.

In light of this, the Express has examined three such factors, explaining their impact on cognitive decline and what measures can be taken to counteract them. While this isn't a comprehensive list, implementing these changes is crucial for safeguarding long-term brain health.

Regrettably, the effects of alcohol aren't limited to just a morning hangover. Emerging research suggests that heavy drinking can indeed exacerbate cognitive decline.

In May, a study utilising a 'chronic drinking approach' was conducted where mice were given the choice between water or alcohol over a period of 10 weeks. The findings revealed that even 'modest amounts' of alcohol were sufficient to 'accelerate brain atrophy'.

This refers to the shrinkage and loss of brain tissue combined with an increase of 'amyloid plaques' - toxic proteins linked to Alzheimer's, a form of dementia. "These findings suggest alcohol might accelerate the pathological cascade of Alzheimer's disease in its early stages," said Associate Professor Shannon Macauley, of Wake Forest University School of Medicine.

"These preclinical findings suggest that even moderate consumption of alcohol can result in brain injury. Alcohol consumption may be a modifiable risk factor for Alzheimer's disease and dementia."

Researchers at Oxford University also similarly identified alcohol as a significant contributor to diminishing cognitive health and possibly escalating Alzheimer's risk. This was concluded after examining the brain scans of 40,000 people.

Professor Gwenaëlle Douaud, who led the study, said: "We have found that several variations in the genome influence this brain network, and they are implicated in cardiovascular deaths, schizophrenia, Alzheimer's and Parkinson's diseases, as well as with the two antigens of a little-known blood group, the elusive XG antigen system, which was an entirely new and unexpected finding."

To safeguard cognitive well-being, adhering to existing NHS guidelines on alcohol intake is critical. The current advice from specialists is to limit alcohol consumption to no more than 14 'units' per week, ideally spread across three days or more.

In terms of alcohol, that equates to six medium (175ml) glasses of wine or six pints of 4% beer.

Recent research has underscored the significant connection between dietary habits and cognitive health. A study from this year even suggested that people consuming a quarter more processed red meat had a 13% increased risk of dementia compared to those who didn't.

This increase in risk is associated with relatively small amounts of processed meat, equivalent to just two rashers of bacon, half a slice of bologna, or one hot dog. The findings indicate that higher red meat consumption may accelerate ageing by approximately 1.6 years for each daily portion consumed.

Upon the study's publication, corresponding author Daniel Wang, of Brigham and Women's Hospital, said: "Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases.

"We hope our results encourage greater consideration of the connection between diet and brain health." It's also important to note that high cholesterol, obesity, and hypertension are all known risk factors for dementia - and they are all influenced by diet.

For those looking to minimise their risk, experts often advocate for a Mediterranean diet, which is high in fibre, olive oil, and fish. In fact, a 2023 study by Queen's University Belfast concluded that following such a diet could slash the risk of dementia by 23% over nine years.

At the time, Dr Claire McEvoy, Senior Lecturer in Nutrition and Ageing Research from Queen's University, said: "Most people are unaware that keeping a healthy diet and lifestyle can protect memory and thinking abilities during ageing.

"This important study shows that eating more vegetables, fruits, wholegrains, fish and olive oil and less processed food, sugary food and red meat, could help to reduce the risk of future dementia in our UK population."

It may come as a surprise, but there is a correlation between hearing loss and potential cognitive decline. In 2022, a pivotal investigation conducted by Huashan Hospital shed light on the strong connection between hearing impairments and reduced brain volume in areas integral to cognition, such as the temporal cortex and hippocampus.

The deterioration of the hippocampus—an area crucial for memory formation, learning, and spatial navigation—is particularly known to be associated with cognitive impairment. TV personality Doctor Amir Khan has also delved into this topic, underscoring the need for regular hearing check-ups to stave off these cognitive risks.

In a recent social media post, he said: "MRI scans show that people with hearing loss may experience faster brain atrophy, that shrinkage, especially in areas involved in memory and language.

"Use it or lose it. So, when the ears go quiet, the brain starts to fade, too. And the third point is social isolation. Hearing loss often leads to withdrawal from conversations and social life because you just can't hear people talk, and that's a huge dementia risk.

"Loneliness and lack of mental stimulation are like fuel for cognitive decline. If you are not connecting, you are not protecting your brain."

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The Lancet Commission in 2024 identified a total of 14 risk factors for dementia, which included:

1. Quality of education in early life
2. Uncorrected vision loss
3. High cholesterol
4. High blood pressure
5. Diabetes
6. Social isolation
7. Hearing loss
8. Obesity
9. Excessive alcohol consumption
10. Depression
11. Traumatic brain injury
12. Physical inactivity
13. Air pollution
14. Smoking

If you or someone you care about shows signs of dementia, it is important to consult your GP. For additional details, visit the NHS website.