Making some small changes to your lifestyle could have a significant impact on your cognitive health later in life.
An NHS doctor has shared five simple steps everyone can take to lower their risk of Alzheimer’s disease. While some risk factors for the condition are beyond our control, research has shown that around 40 per cent of dementia cases could prevented by making certain changes.
According to Doctor Suraj Kukadia, who is best known online as Dr Sooj, one of the first ways to lower the risk of Alzheimer’s is to reduce the risk of cardiovascular disease, as your heart and brain health are linked. Speaking on social media platform TikTok, he said: “Here are some things that you can do to reduce your risk of getting Alzheimer’s disease.
“It’s really important to reduce your risk of cardiovascular disease. You can do this by stopping smoking, reducing your alcohol intake to a minimum, eating a healthy, balanced diet and exercising for at least 150 minutes a week.”
For this exercise, he recommended engaging in “moderate intensity, aerobic activity”. This is classified as exercise that raises your heart rate, such as walking, cycling, swimming, running, hiking, and dancing.
His advice is backed by the NHS website, which says that “what’s good for your heart is also good for your brain”. It lists ways to reduce your risk of dementia as:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level
The NHS says: “There’s no certain way to prevent all types of dementia, as researchers are still investigating how the condition develops. However, there’s good evidence that a healthy lifestyle can help reduce your risk of developing dementia when you’re older.
“A healthy lifestyle can also help prevent cardiovascular diseases, such as stroke and heart attacks, which are themselves risk factors for Alzheimer’s disease and vascular dementia (the two most common types of dementia).”
On top of these physical changes, Dr Sooj advised staying mentally and socially active. He added: “It’s also really important to stay mentally and socially active. You can do this by reading, volunteering in your local community, playing musical instruments and taking part in group activities and sports.”
If you are aged between 40 and 74 and do not have heart disease, diabetes or kidney disease, and have not had a stroke, you are eligible for an NHS Health Check. This can help find early signs and tell you if you’re at higher risk of certain health problems that can also increase your risk of dementia.
It is offered every five years. If you have not been invited for an NHS Health Check, you should ask your GP surgery.