7 ways to help protect your brain from dementia

What is dementia?

Dementia is an umbrella term for a range of progressive conditions that weaken certain brain functions connected to memory, speech, thinking, movement, and communication.

The most common types of dementia include:

• Alzheimer's disease.

• Vascular dementia.

• Lewy body dementia.

• Frontotemporal dementia.

• Mixed dementia.

Who can get dementia?

It's a common misconception that dementia only affects people over 65. While your chance of developing dementia increases once you reach this age, it can also affect younger people - a condition known as young-onset dementia.

Your likelihood of inheriting dementia from a relative is small. However, you have a higher chance of developing Alzheimer's disease if you have a family history of it. It's believed that genetics play a role in around 10% of cases of young-onset dementia.

Dementia may also be influenced by other health factors.

Natalie Mackenzie, a brain injury expert and Cognitive Rehabilitation Therapist from London, UK says these can include conditions such as diabetes, hypertension, obesity, depression and hearing loss.

"Long-term conditions such as multiple sclerosis, HIV, rheumatoid arthritis and chronic kidney disease may also increase your chance of getting dementia," she adds. "Even so, engaging in certain activities and practices can still be good for your brain."

Can you prevent dementia?

There is no guaranteed way to prevent dementia. However, a lifestyle that includes a balanced diet, plenty of exercise and brain-boosting activities is the best way to preserve your overall health.

1. Stimulate your mind

Your brain health is as important as your physical wellbeing. Maintaining a sharp and active mind can help keep your brain stimulated. Engaging in mentally challenging pursuits is crucial for protecting your brain health.

Dr Emer MacSweeney, CEO and Consultant Neuroradiologist at Re:Cognition Health, Greater London, UK says. "The brain - much like a muscle - benefits from regular exercise. Activities that put your mind to work help build cognitive reserve. This may delay the onset of dementia symptoms by giving your brain the tools to compensate for any damage."

Mackenzie says: "The brain regions responsible for learning and memory also deal with neurogenesis - the generation of new nerve cells - and cell birth. Learning something new, whether it's studying Japanese or playing a new instrument, stimulates these processes and boosts your cognitive health."

2. Connect with others

Maintaining meaningful relationships is vital for your mental and emotional wellbeing.

MacSweeney says that social interactions and communal activities stimulate brain activity by promoting communication, problem-solving and emotional regulation.

"Strong relationships can also provide emotional support, reduce stress and foster a sense of purpose," she adds. "These could all help protect brain health and defend against cognitive decline."

Mackenzie says that humans thrive on socialisation, but as we age, we can become more isolated, which leads to a lack of mental engagement.

"Group socialisation is important for emotional and cognitive wellbeing," she explains. "Being around people who make us feel good reinforces our confidence and keeps our communication, memory and learning skills sharp."

3. Keep moving

Physical activity - such as regular exercise - not only improves your overall health, but it's good for your brain too.

Mackenzie says that moving your body releases hormones and neurochemicals that boost mood and productivity, and keep your neural pathways strong.

"Exercise clears the mind and improves your problem-solving, memory and attention skills," she says. "Group exercise is particularly beneficial for learning and memory, as it keeps you both active and socially connected. People who keep active tend to have healthier brains than those who are more sedentary."

"Hypertension and diabetes have been linked to cognitive decline," she says. "So it's important to keep your heart healthy by managing your blood pressure, cholesterol and blood sugar levels."

4. Diet

A balanced diet packed with nutrition is essential in helping us feel and function at our best. The DASH (Dietary Approaches to Stop Hypertension) and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diets are particularly beneficial for brain health.

MacSweeney says that a blend of both these diets - packed with leafy greens, berries, nuts, whole grains, and lean proteins that limit your intake of red meat, butter and sweets - can minimise your likelihood of cognitive decline.

"Studies suggest that the MIND diet can lower your chance of developing Alzheimer's disease by up to 53% when followed strictly and by about 35% with moderate adherence," she adds. "The DASH diet is good for reducing hypertension, which indirectly supports brain health."

Mackenzie says that good quality omega-3 fatty acids, vitamins B12 and D - along with zinc supplements - can all help with cognitive health.

5. Quit smoking and cut back on drinking

Smoking and drinking too much alcohol are bad for you. Stopping smoking and reducing your alcohol intake are two of the most effective lifestyle changes you can make to help keep your mind and body healthy.

"Smoking contributes to the narrowing of blood vessels, including those in the brain," says MacSweeney. "Whilst drinking too much alcohol can lead to brain damage over time."

6. Less stress, more sleep

Modern living brings a whirlwind of constant demands that can leave you little room for self-care practices. Although these might seem like a luxury, they're a necessary investment for your brain health.

Mackenzie says: "Your brain isn’t great with long-term stress. Yes, it likes optimal stress - a healthy level that increases motivation and performance - but once that balance tips, the long-term impacts of high cortisol levels and other neurochemicals can cause significant damage to your cognitive health and brain cells."

She recommends making time for relaxing and recharging activities to reduce stress such as yoga, mindfulness exercises, and energy boosting activities.

Sleep is also an important factor for maintaining a healthy brain.

"Getting between 6-8 hours of sleep a night is vital," says MacSweeney. "Poor sleep quality is associated with the accumulation of amyloid plaques - abnormal protein deposits in your brain - a key characteristic of Alzheimer's disease."

7. Take care of yourself

Certain medical conditions - such as heart disease, depression and anxiety - increase your chance of developing dementia. Managing these conditions through regular check-ups, medical treatment, and lifestyle changes may reduce this chance.

MacSweeney says that untreated hearing loss can contribute to dementia, as it can lead to social isolation and - in turn - brain decline.

"Using hearing aids and regularly monitoring your hearing can help maintain brain function," she explains. "Poor eyesight can also reduce your sensory input and further increase social isolation."

Mackenzie mentions that repetitive head injuries and concussions can contribute to young-onset dementia. Additionally, exposure to harmful chemicals and pathogens - organisms that cause diseases - can also negatively impact brain health. Protecting yourself from everyday hazards is important in safeguarding your brain.

Are there any early warning signs of dementia?

Early detection of dementia is crucial for managing the condition and slowing its progression. The first signs of dementia can be easily overlooked and confused with the typical signs of ageing.

Mackenzie says: "It's usually family members or friends who first notice these signs. Behaviour changes in a loved one could be due to many reasons, but it's important to speak to a medical professional as soon as possible. Early intervention is crucial to help manage the condition."