In a revealing insight into personal brain health strategies, top dementia experts from across the United Kingdom have shared the daily routines they adopt to mitigate their own risk of developing dementia. Their advice, grounded in cutting-edge research, underscores the profound impact that lifestyle choices can have on cognitive longevity.
The Alcohol Adjustment
Professor Gill Livingston, a professor of psychiatry of older people at University College London and lead author of The Lancet Commission report on dementia prevention, emphasises the dangers of alcohol. 'Alcohol is a toxin that can affect memory and causes general brain shrinkage in excess – even modest quantities can raise your dementia risk,' she warns. Professor Livingston has personally taken action by downsizing her wine glasses to small tumblers. 'Before, we could easily drink a bottle between us to relax on a Friday night – now, a bottle of wine lasts us three days,' she explains, noting she now consumes only six to ten units per week.
Heart Health and Physical Activity
Professor Paresh Malhotra, a professor of clinical neurology at Imperial College London, prioritises cardiovascular fitness due to a family history of heart disease. He runs regularly, aiming for four times a week, covering distances of five to eight miles each session. This aligns with broader research linking heart health to reduced dementia risk.
Dr Tom Maclaren, a consultant psychiatrist at Re:Cognition Health in London, advocates for outdoor physical activity. 'I enjoy spending half an hour gardening at least once a week, and also spend a minimum of an hour walking in nature every week,' he says. He cites a recent UK study that found those engaging in more outdoor physical activity had a lower risk of developing all types of dementia, particularly vascular dementia and Alzheimer's. Gardening and walking help control blood sugar levels, reduce resting heart rate, and regulate blood pressure, all factors influencing dementia risk.
Professor Tara Spires-Jones, a professor of neurodegeneration and director of the Centre for Discovery Brain Sciences at the University of Edinburgh, adds that exercise is one of the most powerful ways to maintain brain health. Despite finding it boring, she goes to the gym three or four times a week to lift weights, as physical challenge helps build the brain's resilience by creating new neurons and strengthening connections. She also walks her dog daily.
Cognitive Challenges and Diet
Dr Richard Oakley, associate director of research and development at the Alzheimer's Society, engages in puzzles such as crosswords and Sudoku a few times a week to keep his brain active. 'I do this with my ten-year-old son who loves puzzles, and we try to see if we can do harder and harder ones – because it's important to keep challenging yourself,' he notes.
Dr Lucia Li, a clinical researcher in neurology at Imperial College London, focuses on gut-brain health. After reading evidence about potential links, she now eats a diet beneficial for the microbiome, taking regular probiotic and prebiotic supplements and ensuring she consumes a wide range of vegetables and pulses. 'I also try to avoid ultra-processed foods – I make my own bread,' she says.
Vanessa Raymont, an associate professor in psychiatry at the University of Oxford and associate director of Dementias Platform UK, challenges her brain by learning Spanish daily with the Duolingo app. 'I wasn't good at languages at school, so it's a definite challenge for my brain,' she explains, highlighting the importance of continuous mental stimulation.
Early Signs of Dementia to Monitor
Around 350,000 Britons are thought to have undiagnosed dementia, often due to dismissing symptoms as normal ageing. Professor Raymont outlines key early signs that should not be ignored:
- Repeated memory loss: Persistent forgetfulness that interferes with daily life, such as getting lost in familiar surroundings or forgetting simple tasks.
- Personality changes: Marked shifts in behaviour, like increased irritability or inappropriate language, indicating potential frontal lobe damage.
- Misjudging distances: Issues with spatial awareness, such as missing steps, often linked to Alzheimer's.
- Hallucinations: Seeing things that aren't there, common in Lewy body dementia.
- Problems with organising: Difficulties in managing everyday tasks, a symptom of various dementia types.
- Communication difficulties: Forgetting words or jumbling sentences, signalling damage to language-processing brain areas.
For those concerned, a symptom checklist is available to help document issues before consulting a GP, aiding in early detection and intervention.
