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:
Chard and pearl barley risotto
Susan
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).
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!
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
HI Barbara
I’m glad to see I’m not the only one recommending sleep!
Fiona
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…..