Survey after survey shows dementia is the disease we fear more than any other, even cancer but there are steps we can take to protect ourselves, say experts including Sir Muir Gray, left.
Survey after survey shows dementia is the disease we fear more than any other, even cancer – but there are simple steps we can take to protect ourselves, say experts.
But what is clear is that many people could avoid or delay the onset of the disease through healthy lifestyle measures and treating risk factors. Advertisement We all need to realise that the processes that cause dementia don’t just happen in old age, explains Professor Paul Matthews, 67, a director of the UK Dementia Research Institute and head of the department of brain sciences in the faculty of medicine at Imperial College London.
‘The hypothesis is that metformin can tweak the ageing process of cells, including brain cells,’ says Professor Matthews. ‘It could have a similar effect to the impact statins have had on preventing cardiovascular disease.’Walks briskly for 33 minutes a day Sir Muir Gray, founder of the dementia risk reduction programme, walks briskly for 33 minutes a day to reduce the risk of dementia
‘This type of exercise reduces the risk of atherosclerosis – thickening or hardening of the arteries – which can cause dementia, strokes and heart attacks. Brisk walking also directly protects the brain tissue. ‘A little bit of intermittent stress is not necessarily a bad thing as it increases levels of the hormones cortisol and adrenaline which can improve mental focus, but you don’t want to be continually stressed. ‘Too much stress, leading to persistently elevated levels of these hormones, can increase metabolism in brain cells, causing a build-up of toxic by-products, which damage brain cells.
.... and sleep between 10PM and 6AM‘I also make sure I get seven to eight hours’ sleep – crucially in a window between 10pm and 6am,’ says Dr Gratwicke. In bed by 10PM Brain imaging specialist Dr Ian Harrison, of University College London, sticks to a strict bedtime of 10pm every day ‘The brain has a cleaning system, called the glymphatic system, which removes a build-up in proteins and waste products.
Switch off phone at nightFor the same reasons about sleep and brain health, Roger Watson, 68, an honorary professor of nursing at the University of Hull, who works in care of older people, always switches off his phone at night. ‘As well as looking after my health generally, I take good care of my teeth to reduce the risk of dementia.
‘I make a conscious effort to avoid walking along main roads and find back street routes where possible.’ Avoid traffic, wood fires and passive smokingDr Russ is not the only one who avoids traffic – there is some suggestion that pollution contributes to brain inflammation, says Gill Livingston, 64, a professor of psychiatry of older people at University College London.
‘A few years ago we did a study that showed an association between drinking alcohol and higher rates of brain volume loss. ‘I have certainly reconsidered my own alcohol consumption since completing this study – and I’ve cut back to between seven and ten units a week, down from 14.' ‘Exercise is also really important for brain health because it improves blood flow and enhances wellbeing and mental alertness .
The theory is that not being able to hear well and the lack of social stimulation that follows is associated with a higher risk of brain shrinkage and damage. ‘It’s why I make sure I have an eye test at least once a year. And if you think you might need glasses, you should see your optician.’ ‘It’s never too early or late to create and maintain habits to maintain a healthy brain and delay the potential onset of all causes of dementia.’
United Kingdom Latest News, United Kingdom Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Four former Defence Secretaries throw their support behind Mail's campaign to boost defence spendingSir Michael Fallon, Sir Malcolm Rifkind, Sir Gavin Williamson and Lord Hammond all backed the Mail's campaign to boost defence spending.
Read more »
The daily habits that boost brain health and help ward off dementia, according to the expertsSurvey after survey shows dementia is the disease we fear more than any other, even cancer but there are steps we can take to protect ourselves, say experts including Sir Muir Gray, left.
Read more »
XL bully dogs will not be banned in NI, Andrew Muir saysIt will remain legal to own one of the dogs but they must be muzzled and on a lead in public.
Read more »
Cowboy told woman, 71, walls would collapse if he didn't carry out £4.5k workLee Muir has been banned from trading for 10 years
Read more »
Sir Jim Ratcliffe responds to Real Madrid interest in Alejandro Garnacho as Man Utd stance confirmedThe Argentine has been linked with a move to Real Madrid.
Read more »
Sir Alex Ferguson is still right about Gareth Southgate amid Man Utd linksMany England fans would rather they move on from Gareth Southgate after the Euros, so why would Man United move for him?
Read more »