Understanding Dementia and How to Prevent It: From a Evidence Based Nutritionist

Written by Georgia Spence, ANutr, BSc, Founder of Georgia Spence Nutrition. Georgia is also a Dementia Friend.

What Is Dementia?

Dementia is not a specific disease but a group of symptoms associated with a decline in cognitive function. Alzheimer's disease is the most common form of dementia, but other types include vascular dementia, Lewy body dementia, and frontotemporal dementia. Symptoms can include:

• Memory loss

• Difficulty with problem-solving and decision-making

• Confusion or disorientation

• Changes in mood and behavior

• Difficulty with language and communication

These symptoms worsen over time, making it hard for individuals to live independently.

It is important to note that not all memory loss is caused by Dementia and any cognitive concerns should be raised with your GP. It is also really key to remember that an individual living with Dementia is still an individual and is not their condition.

Dementia is a growing concern worldwide, especially as our populations age. In fact, the leading cause of death in England and Wales in 2022 was dementia and Alzheimer's disease, with 65,967 deaths, accounting for 11.4% of all deaths. This percentage was even higher than in 2021, when there were 61,250 deaths, making up 10.4% of all deaths. (Office for National Statistics 2022).

These figures highlight the urgent need to understand dementia and how we can take steps to reduce our risk of developing it. While there's no guaranteed way to prevent dementia, research suggests that certain lifestyle changes can significantly lower the risk.

Risk Factors for Dementia

Several factors increase the risk of developing dementia, some of which are beyond our control, such as genetics. However, many risk factors are linked to lifestyle and overall health, meaning there are things we can do to lower our risk.

Stay Physically Active

Exercise is one of the most effective ways to reduce the risk of dementia. Physical activity improves blood flow to the brain, supports brain health, and helps reduce the risk of conditions like high blood pressure, diabetes, and heart disease, which are linked to dementia.

Keep Your Mind Engaged

Just like your body, your brain benefits from regular exercise. Keeping your mind active helps maintain cognitive function and may lower the risk of dementia.

Mental activities that can help:

• Learning new skills: Take up a new hobby, learn a language, or try a new instrument.

• Reading and puzzles: Regularly engaging in reading, crosswords, or other puzzles keeps your brain sharp.

• Social interaction: Stay connected with friends and family, as social engagement is linked to better cognitive function.

  
  

Eat a Brain-Healthy Diet

What you eat has a direct impact on brain health. A healthy, balanced diet supports overall brain function and reduces the risk of conditions that contribute to dementia, such as heart disease and diabetes.

Foods That Promote Brain Health:

• Leafy greens like spinach, kale, and broccoli, which are high in antioxidants and nutrients that support brain health.

• Fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids that reduce inflammation and promote brain function.

• Berries and nuts, which contain antioxidants and healthy fats.

• Whole grains, such as oats, brown rice, and quinoa, to support steady energy levels and overall health.

  
  

Manage Blood Pressure and Cholesterol

High blood pressure and cholesterol increase the risk of developing vascular dementia, which occurs when blood vessels in the brain are damaged. Managing these risk factors can significantly reduce the risk of dementia.

Stop Smoking and Limit Alcohol

Smoking damages blood vessels, including those in the brain, and increases the risk of dementia. Quitting smoking is one of the best things you can do for your brain health.

Excessive alcohol consumption is also linked to an increased risk of dementia. Drinking in moderation in line with NHS and Government guidance.

For further advice on alcohol: https://www.nhs.uk/live-well/alcohol-advice/calculating-alcohol-units/

Get Enough Sleep

Sleep is essential for brain health. During sleep, the brain clears out toxins that accumulate throughout the day. Poor sleep, especially if it’s a long-term issue, can increase the risk of dementia.

How to Improve Sleep:

• Establish a bedtime routine: Go to bed and wake up at the same time every day.

• Create a restful environment: Ensure your bedroom is cool, quiet, and dark.

• Limit screen time: Avoid using electronic devices before bed, as blue light can interfere with sleep quality.

  
  

Manage Stress

Chronic stress can affect the brain and increase the risk of cognitive decline. Managing stress through techniques like meditation, yoga, or deep breathing exercises can help protect brain health over time.

Conclusion: Take Action for Brain Health

Dementia is a growing concern, but by making key lifestyle changes, we can reduce our risk. Staying physically active, eating a brain-healthy diet, engaging in mental activities, and managing health factors like blood pressure and cholesterol can all contribute to better brain health as we age.

It’s never too early to start making these changes—whether you’re in your 30s, 40s, or beyond, adopting healthy habits now can make a big difference in reducing your risk of dementia in the future.

Your brain is one of your most valuable assets—take care of it today for a healthier tomorrow.

References: Office for National Statistics 2022 (https://www.ons.gov.uk/peoplepopulationandcommunity/birthsdeathsandmarriages/deaths/articles/deathregistrationsummarystatisticsenglandandwales/2022)