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DO YOU KNOW HOW TO REDUCE DEMENTIA RISK?

February 10, 2019 7 Comments

We all fear dementia, yet half of us can’t identify any of the key risk factors, according to new research. Alzheimer’s Research UK wants us all to be clear on the six risk factors for dementia:

  • Heavy drinking
  • Genetics
  • Smoking
  • High blood pressure
  • Depression
  • Diabetes

And we also need to know that physical exercise is a protective factor.

Only one-third of people believe it is possible to reduce the risk of dementia. This is heart-breaking for us to read here at The Age-Well Project. We’ve spent five years studying research which proves we can make a difference to our dementia risk. Hopefully our forthcoming book will dispel some of the myths around Alzheimer’s: in the study one in five participants believed that dementia is an inevitable part of getting older. We know that’s not the case.

The charity said reducing the number of people who believe that dementia is inevitable is “key”, as “this belief drives other negative attitudes towards dementia. Our findings show that those who believe dementia is an inevitable part of ageing are less likely to see the value in seeking a formal diagnosis, and are less likely to engage with research developments that could bring about life-changing treatments and ultimately, a cure.”

BRAIN POWER

A few months ago, at a UK Dementia Research Institute open day, I held a human brain in my hand. Heavy for its size, it was intricate and both incredibly powerful and extremely delicate. It was clearly so much more than a complex lump of tissue – every thought and emotion of its owner had passed through its kinks and waves. I realised just how precious the brain is, and how we must strive to look after it as best we can.

CARING FOR OUR BRAINS

We need to commit to care for our brain. Willingness to take action to nurture it is critical if we want to age well. This means:

  • Committing to a regular exercise programme
  • Reducing alcohol consumption and reframing what we consider ‘normal’. A glass of wine (or beer) three or four times a week is normal. A bottle a night is not.
  • Quitting smoking (obvious, I know)
  • Managing health conditions like diabetes and high blood pressure
  • Paying attention to mental health
  • Eating for our brains – oily fish, healthy fats and lots of green vegetables.
  • Cutting right down on processed foods, refined carbs and sugar.
  • Keeping our brain stimulated: learning new skills and enjoying new experiences

These are a few of our favourite brain-boosting recipes from the blog:

Coconut-crusted salmon

Sardine and watercress pate

Freekah with artichokes 

Almond-ginger dipping sauce

Chard and pearl barley risotto

 

Susan

Photo: Klaus Post
  • Conditions: Ageing, Alzheimer's, Brain and Dementia, Dementia, general, High blood pressure
« GOOD NEWS FOR OLD MUSCLES
TURKISH RED LENTIL SOUP »

Comments

  1. Fiona Tchen says

    February 11, 2019 at 9:30 am

    Disappointing how no one mentions the importance of getting adequate sleep (7-8 hours per night) and what a huge difference this can make. It’s something everyone knows but needs to be reinforced by charities and government along with the same old diet and exercise advice. Try reading Why We Sleep, a review of sleep science by Matthew Walker if you still need convincing! (Including how inadequate sleep deprives the brain of the chance to clear itself of Alzheimer’s inducing chemicals).

    Reply
    • Susan Saunders says

      February 15, 2019 at 3:38 pm

      Thanks Fiona. We have read Why We Sleep (as you’ll see if you read our forthcoming book!) and our Age-Well Project has taught us the incredible importance of sleep to reduce dementia risk. But it wasn’t part of the Alzheimer’s Research UK research in this instance, which is why we did’t refer to it. It’s covered in lots of other posts though!

      Reply
  2. Barbara Abbs says

    February 11, 2019 at 3:00 pm

    Dear Susan & Annabel

    I wonder if you read Matthew Walker’s piece in The Guardian on Saturday 9th About Sleep. He also has a book. But it seems, in his opinion that 7 – 8 hours sleep a night is one of the best ways to ensure against dementia (and almost everything else!) Well worth a read.

    Best wishes

    Barbara Abbs

    Reply
    • Fiona Tchen says

      February 11, 2019 at 6:41 pm

      HI Barbara

      I’m glad to see I’m not the only one recommending sleep!

      Fiona

      Reply
    • Susan Saunders says

      February 15, 2019 at 3:42 pm

      Thanks so much Barbara. We think sleep is incredibly important in reducing dementia risk. But – and I don’t know why this is – it doesn’t seem to have been part of the Alzheimer’s Research UK project referred to in this blog post. If only sleep could be available on the NHS…..

      Reply
  3. Erik Gans says

    March 20, 2019 at 4:22 am

    Like everyone is mentioning here, sufficient sleep is important too. An informative article, thank you so much for sharing.

    Reply
    • Annabel Streets says

      March 27, 2019 at 3:58 pm

      Glad you enjoyed!

      Reply

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Welcome to The Age-Well Project

Welcome to The Age-Well Project!
Here you’ll find easy changes for a longer, happier life. We’ve immersed ourselves in the science of longevity and distilled the research to make it work in our everyday lives. You can change the way you age: here’s how.

Favourite Posts

WHY I’VE THROWN OUT ALL MY BEAUTY PRODUCTS (nearly…)

Why Alzheimer’s Is A Women’s Issue

HOW HAVING A DOG CHANGED MY LIFE

GREEN SPACE IS GOOD FOR YOUR HEALTH

SUGAR, CHOCOLATE, SADNESS AND BRAIN-BOOSTING BISCUITS

WHY ‘INFLAMM-AGEING’ COULD START IN THE GUT AND HARISSA-ROASTED VEGETABLE SALAD

POLYAMINES – THE NEW SECRET WEAPON FOR AGEING WELL & MOROCCAN SPINACH AND CHICKPEAS.

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The Age-Well Project blog
Make the most of the light summer evenings (in the Make the most of the light summer evenings (in the northern hemisphere at least) by going on a scented walk!

Our olfactory bulb (the cluster of smell cells at the top of our nostrils) more receptive in spring and summer, and not only are plants more likely to be in full perfumed bloom, but the warmer air also traps these molecules for longer. 

Now, here’s the interesting bit. Loss of smell has been linked to neurodegenerative disease, with some researchers suggesting that smell tests should be routinely offered by doctors. A 2022 study found that loss of smell (known as anosmia) was an important early sign of Alzheimer’s-related cognitive impairment.

But there’s no need to panic, because studies also show that our olfactory system is much like a muscle – use it or lose it. So get out there and sniff the air! There’s more on the blog - link in bio 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #alzheimers #preventalzheimers
What do you want to achieve for your bones?’ T What do you want to achieve for your bones?’ 

This interesting question came from Rebekah Rotstein, who has worked with the Royal Osteoporosis Society and is founder of movement system Buff Bones @gotbuffbones when Susan interviewed her for The Power Decade. 

We thought the answer was that we wanted them to be dense, because that would protect them in the years ahead. Rebekah invited us to view this another way, ‘Your goal is not just to have high bone density,’ she explained. ‘Your goal is to not fracture and to live a full, independent life. You do this by strengthening your bones and body. But you also need to maintain and improve your balance and responsiveness to avoid falls because falls lead to fractures.’

We’re big fans of the ‘brushing your teeth standing on one leg’ trick to add extra age-well benefits to this most regular of tasks by improving balance. When we do it, we can feel movement – and a bit of a wobble – in our feet. Rebekah explains that this movement is also a form of calibration, helping us maintain balance. She urges us to try this barefoot because, as we age, we lose dexterity in our feet: we want to be able to feel the messages they’re sending us.

There’s more on better bone health on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #bonehealth #osteoporosis #osteopenia #balance #buffbones
Beans for breakfast?! Yes please. On a recent trip Beans for breakfast?! Yes please. On a recent trip to Jordan, Annabel started her day with foul, made from fava beans. 

The Jordanians mash the cooked beans and serve them warm from a swan-necked vessel using a Harry Potter-ish long-handled ladle.  The beans are then drizzled and scattered with various spices, sauces and olive oil. 

Full of protein and fibre, it’s a great way to start the day. The (super-simple) recipe is on the blog, link in bio 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #breakfast #breakfastrecipes #favabeans
Grab some GABA! This neurotransmitter is linked to Grab some GABA! This neurotransmitter is linked to better sleep and mood - but needs progesterone to produce it. This is why post-menopausal women are more likely to experience insomnia and anxiety. 

But there are actions we can take to produce more GABA naturally. Save this post for future reference and check out our GABA blog post - link in bio

And save this for future reference 😊

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #postmenopause #postmenopausalhealth #GABA #neurotransmitter
A three-page interview of Annabel in today’s @ob A three-page interview of Annabel in today’s @obsmagazine extolling the benefits of walking, and of being outdoors. Just in case you’ve had your fill of the coronation… ´Walking is freedom, an escape for the mind and the body.’ 

Hear hear!
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