A family doctor has revealed her top seven tips to help stave off dementia as we age.
Alzheimer’s UK reports that approximately 982,000 people in the UK are currently living with dementia.
The condition is characterised by symptoms such as memory loss, and difficulties with problem-solving and communication.
While the exact cause of dementia remains unknown, experts believe there are measures one can take to reduce the likelihood of its onset.
Writing in My Weekly, Dr Phillpa Kaye outlined six key steps to lower your risk of developing dementia.
Quit smoking
The Alzheimer’s Society asserts that there is ‘strong evidence’ linking smoking to an increased risk of dementia in later life, reports Gloucestershire Live.
Smoking heightens the risk of vascular issues associated with two common forms of dementia: Alzheimer’s disease and vascular dementia.
Cigarette toxins are also believed to cause inflammation and cellular stress, both of which have been linked to Alzheimer’s disease.
Keep your alcohol consumption low
Dr Kaye advises that while there is ‘no safe alcohol level’ for minimising dementia risk, individuals should aim to consume no more than 14 units per week.
While the Alzheimer’s Society states there is no definitive evidence connecting moderate alcohol consumption with dementia risk, it acknowledges that excessive drinking can increase these risks.
Adopt a Mediterranean-style diet
Dr Kaye suggests that a Mediterranean-style diet, rich in fruits, vegetables, whole grains and proteins, can significantly boost your overall health.
Recent research has even indicated that such a diet could reduce the risk of developing dementia by 23 percent. It’s also been shown to help maintain cognitive abilities.
Eat foods rich in antioxidants
Antioxidant-rich foods are another recommendation from Dr Kaye. Foods like green leafy vegetables can “protect the brain from oxidative stress which can damage cells”.
However, the jury is still out on whether antioxidants definitively reduce dementia risks. Some studies suggest certain blood antioxidants can lower dementia risk, while others disagree, according to the Alzheimer’s Society.
Eat more oily fish
Incorporating more oily fish into your diet is another tip from Dr Kaye. These fish are high in omega 3 fatty acids, which are believed to decrease the likelihood of developing dementia.
Omega 3 is considered crucial for brain health throughout life, reducing inflammation and oxidative stress, both of which contribute to Alzheimer’s Disease
Reduce ultra-processed food intake
Dr Kaye advises limiting your consumption of ultra-processed foods for optimal health.
She highlighted a recent study that discovered a correlation between ultra-processed food and dementia.
Although it didn’t establish causation, the study suggested that replacing 10 percent of ultra-processed food with less processed alternatives could reduce dementia risk.
Get moving
Don’t just sit there, get up and move! Dr Kaye emphasises that regular exercise can not only decrease your chances of developing dementia, but also enhance your mental wellbeing.
The Alzheimer’s Society echoes this sentiment, stating that physical activity is one of the “best things that you can do to reduce your risk of developing dementia”.