Doctors say four in 10 cases of dementia could be prevented by changing people's lifestyle, habits and diet. Drinking too much alcohol and drinking too much coffee are just two of the many risk factors that increase a person's chances of developing Alzheimer's disease later in life, he said.
Other major risk factors include lack of sleep, spending too much time scrolling on your phone or tablet, social isolation, and even a stressful job. All of these are thought to have a negative impact on our brain health and can therefore lead to the risk of dementia.
A growing body of research and research shows that many of us are increasing our risk of developing dementia through certain lifestyle choices detailed below. These are habit and lifestyle factors that are thought to cause our brains to age prematurely.
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too little sleep time
In the short term, not getting enough sleep at night can make daily life especially difficult, causing low energy levels and feelings of irritability. But even if it doesn't feel like it, these problems can be long-term.
A study published by the National Institutes of Health found that sleep deprivation in midlife may increase the risk of dementia. People who slept less than six hours a night had a 30 percent increased risk of dementia compared to those who slept seven hours or more. Scientists have discovered that sleep is important because it helps remove toxic proteins from the brain that are associated with Alzheimer's disease.
drinking too much coffee
Shockingly, although some studies show that drinking coffee can age your brain, experts say there is no evidence to suggest that caffeine can cause dementia.
A study published in Nutritional Neuroscience found that heavy coffee drinkers (six or more cups a day) were more likely to be diagnosed with dementia than those who drank less coffee (one to two cups a day). found that they were 53 percent more likely to They also tended to have smaller total brain volume, especially in areas responsible for memory.
drinking too much alcohol
It's no secret that going to the pub on a regular basis isn't good for your health. But while some may think that only binge drinking is harmful, it turns out that even small amounts of alcohol can have a big impact.
A study published in 2022 concluded that just two pints of beer or a glass of wine a day can age your brain by 10 years. And just one pint can make your brain age two years faster than you.
Another study involving 40,000 Britons concluded that alcohol was one of the three most harmful but preventable risk factors for dementia with diabetes, the other two being air pollution. . Dementia UK says alcohol-induced dementia poses problems for planning, decision-making and risk assessment.
social isolation
According to the Alzheimer's Association, loneliness not only affects mental health but can also predispose people to dementia. A US study looked at the brains of healthy adults who reported feeling lonely. Researchers found that these people had elevated cortical amyloid levels, a marker used to diagnose dementia.
exposed to loud noises
Listening to music through headphones, listening to music on the radio, and attending live concerts can all contribute to dementia due to their association with hearing loss and deafness. Dr Tim Beenland from the Alzheimer's Society urged people to protect themselves and get tested early.
He said: “If you're going to be exposed to loud noises for extended periods of time (or have gigs scheduled in the coming months), wear ear protection if necessary. It's important to get your hearing tested. You can usually schedule a free hearing test at your local optician or ask your doctor about a referral to an audiologist. This will reveal hearing problems and provide solutions, such as using hearing aids. ”
eat too much junk food
Although opinions vary on the relationship between diet and brain health, some studies have shown that switching to a healthier diet may lower your risk of dementia. Dr Beenland says: 'There is some evidence that eating a Mediterranean-style diet can reduce your risk of memory and thinking problems and some forms of dementia. “This means adding vegetables and cereals to your diet.” Reduce red meat and sweet foods. ”
Not seeing a primary care physician
It's not a good idea to miss regular check-ups, such as checking your blood pressure and cholesterol levels. “We know that poor cardiovascular health is a risk factor for brain diseases such as stroke, Alzheimer's disease and vascular dementia, which is why 'what's good for your heart is good for your head,'” Dr. Beenland said. ” he said.
Lack of exercise
In addition to the obvious physical benefits, regular exercise may reduce your risk of developing dementia by 28 percent, according to the Alzheimer's Association.
Dr Beenland said: 'Research shows that getting regular physical activity is one of the best ways to reduce your risk of dementia. “We need to live a healthier lifestyle, including eating a lot.”
Participate in contact sports
Head injuries that can be caused by contact sports have been shown to increase the risk of dementia, according to a study conducted in Denmark. Another study by the University of Glasgow found that professional footballers were five times more likely to die from Alzheimer's disease caused by brain damage. The Lancet published a research paper entitled Neurodegenerative Diseases in Elite Male Football Players.
lack of education
There is some evidence to suggest that higher levels of education can reduce age-related cognitive decline, and research published in the U.S. National Library of Medicine can be found here.
Dr Rosa Sancho, director of research at Alzheimer's Research UK, said: 'While it is difficult to measure the extent to which individual lifestyle factors contribute to overall dementia risk, this study “This study supports the idea that the education children receive in their early years can influence their risk of dementia.” There is a risk of developing symptoms. ”
smoking
We all know that smoking is bad for us for several reasons, but you may not be aware of the connection between smoking habits and dementia. According to some experts, about 14% of dementia cases worldwide are caused by smoking. The NHS provides advice and guidance on the best way to stop smoking.
“While it's not a harmless habit, smoking puts you at a much higher risk of developing dementia later in life,” Dr Beenland added.
have a stressful job
Just like lack of sleep, constant stress can have a negative effect on your brain. According to the Alzheimer's Association, stress affects the immune system and is known to play a key role in the development of dementia. The hormone cortisol is released during times of high stress and is associated with anxiety, depression, and dementia.
doomscroll
In recent years, many of us have become increasingly dependent on our phones, tablets, and laptops, with some of us spending hours a day in front of screens outside of work. This is having a huge impact on our brains, creating what the US-based Epilepsy and Seizure Neurology Center calls 'digital dementia'. Although this is not an official condition, it is thought to be related to problems with short-term memory, forgetfulness, difficulty remembering words, and multitasking caused by overuse of technology.
The Alzheimer's Society website also has detailed information on how to limit your risk of dementia. The NHS has more information on how to limit your risk of developing dementia and Alzheimer's disease.