Dementia is not an inevitable consequence of ageing, and substantial evidence now indicates that proactive measures can significantly lower an individual's risk of developing cognitive decline. This comes as new research from the University of Cambridge highlights a potential link between menopause and changes in brain structure, emphasising the importance of understanding both controllable and uncontrollable risk factors.
Understanding the Risk Landscape
Emma Taylor, information services manager at Alzheimer's Research UK, explains that while certain factors are beyond our control, a considerable portion of dementia risk can be influenced. "Research from the Lancet Commission suggests that up to 45 per cent of dementia cases worldwide could be prevented or delayed through lifestyle changes and by addressing modifiable risk factors," she states.
Uncontrollable Risk Factors
Age remains the most significant risk factor for dementia, with vulnerability increasing as we grow older. "The diseases that cause dementia, like Alzheimer's, tend to develop over a long period," Taylor notes. Genetic predisposition also plays a role, though directly inherited cases account for only about one per cent of diagnoses. Specific risk genes, such as APOE4, can elevate susceptibility but do not guarantee onset.
The recent Cambridge study, involving 124,780 women, adds another layer to our understanding. It found that menopause is associated with a loss of grey matter in the brain, which is crucial for mental functions, memory, and emotional regulation. This discovery may help explain why women are statistically more likely to develop dementia than men, though the potential role of hormone replacement therapy (HRT) in mitigating this effect requires further investigation.
The Three Pillars of Brain Health
Alzheimer's Research UK's Think Brain Health campaign distils actionable advice into three core pillars: loving your heart, staying sharp, and keeping connected. By focusing on these areas, individuals can adopt practical strategies to support long-term cognitive function.
1. Maintain Social Connections
Social isolation and depression are recognised risk factors for dementia. "Keeping connected to the people around us is a really good way to give back to our brain," advises Taylor. Regular interactions with friends and family, or participating in community groups like dance classes or book clubs, can foster meaningful engagement and emotional well-being.
2. Challenge Your Mind Regularly
Mental stimulation is vital for maintaining brain health. "Keeping our brain active and challenged throughout our lives can really help reduce our risk of dementia," says Taylor. Activities such as learning new skills, solving puzzles, or using dedicated brain-training tools during spare moments can help keep cognitive faculties sharp.
3. Prioritise Physical Health
The connection between cardiovascular and brain health is well-established. Managing conditions like high blood pressure, high cholesterol, and diabetes is crucial, as they can damage blood vessels and reduce oxygen flow to the brain. Regular check-ups with a GP or pharmacist are recommended for early detection and management.
Additional Lifestyle Modifications
Beyond the three pillars, several other lifestyle choices can significantly impact dementia risk:
- Limit Alcohol Intake: Consuming no more than 14 units of alcohol per week is advised, as excessive drinking can be toxic to brain cells and impair vitamin B1 absorption, which is essential for brain energy production.
- Quit Smoking: Smoking contributes to heart disease, narrows blood vessels, and introduces carbon monoxide into the bloodstream, all of which can damage brain cells and increase dementia risk.
- Maintain a Healthy Weight: Obesity, particularly between ages 35-65, can triple dementia risk by straining the cardiovascular system and promoting inflammation.
- Stay Physically Active: Regular exercise improves blood circulation, supports weight management, and may even encourage the growth of new brain connections. Studies suggest that consistent physical activity can enlarge memory centres in the brain, potentially delaying the onset of dementia symptoms.
- Monitor Vision Health: Regular eyesight tests are important, as conditions like cataracts and diabetic retinopathy have been linked to an increased risk of dementia.
Taylor also highlights initiatives like Alzheimer's Research UK's Walk For A Cure events, which combine physical activity with social engagement, reinforcing the interconnected benefits of these lifestyle pillars. By adopting these evidence-based strategies, individuals can take meaningful steps toward preserving their cognitive health and reducing their overall risk of dementia.
