Revealed: The six lifestyle changes that scientists say can slash your risk of dementia by at least a fifth

Research suggests that adopting six healthy lifestyle habits can reduce your risk of developing dementia.

And Chinese academics found that the benefits could be achieved by doing just 10 minutes of exercise every day – almost half of what is recommended.

Hundreds of participants were assessed on how healthy their lives were, with a score between zero and six based on the various factors.

For example, if they exercised ‘healthily’, they received one point.

Volunteers who did not sweat for at least ten minutes a day three or four days a week received nothing.

The other lifestyle habits related to alcohol consumption, smoking behavior and sleep quality. Social interaction and having hobbies were the other two factors.

Around 900,000 Britons are currently thought to suffer from memory theft disorder. But scientists at University College London estimate that this number will rise to 1.7 million within 20 years as people live longer. It represents an increase of 40 percent compared to the previous forecast in 2017

All 2,537 volunteers, who were free of dementia when the study began, were followed for two years.

Analysis found that participants who scored at least four overall were 29 percent less likely to show signs of cognitive decline at the end, compared to anyone who got three or lower.

And every one-point increase in the total score was associated with an 18 percent lower risk of cognitive decline, according to researchers from China’s PLA General Hospital in Beijing.

The benefits seemed even greater in participants who suffered from cardiometabolic diseases, such as stroke or heart attack.

Leading an inactive lifestyle – defined as a score of three or lower – was linked to a threefold risk of early cognitive decline.

About 29.98 percent of cases of early cognitive decline “would not have occurred if all older adults with cardiometabolic diseases had followed an active lifestyle,” they said.

Participants were 60 years and older and were asked about their daily exercise habits and medical history.

A physical examination also measured their height, weight and blood pressure, while blood samples were taken to assess their blood glucose and cholesterol levels.

The volunteers were then questioned about the six lifestyle factors associated with dementia and followed for a diagnosis of the disease.

The study awarded one point to volunteers who met each of the following categories:

Exercise: Being active for more than 10 minutes “almost every day” or “three or four days a week.”

Smoking status: Never smoked or quit smoking.

Alcohol consumption: Rarely drink every month.

Social contact: Meeting more than three times a month for social activities or three times a week with others from the neighborhood.

Leisure activities: Reading books or newspapers every day, using the internet daily or playing cards at least twice a week.

Sleep quality: Falling asleep or not waking up easily.

The study, published in the Journal of affective disordershowever, had its own shortcomings.

Scientists did not take into account the impact of other sleep factors, such as getting less than the absolute minimum of seven hours of sleep per night.

Around 900,000 people in Britain and 7 million in the US suffer from dementia, an umbrella term used for several brain diseases that affect memory, thinking and cognition.

Scientists are not clear on the cause, but higher levels of inflammation and a buildup of proteins in the brain have been linked to the disease.

But they can also be a sign of dementia – the memory-robbing disorder that affects almost 1 million Britons and 7 million Americans

In 2020, the Lancet Commission concluded that up to 40 percent of cases could be prevented or delayed by targeting twelve modifiable risk factors, including obesity, type 2 diabetes, physical inactivity, excessive alcohol consumption and smoking.

Scientists hope that by raising awareness of risk factors – which change as we age – people can take steps to reduce their chances of developing the disease.

More and more people are undergoing genetic testing. Even greater public awareness of lifestyle changes could reduce the number of cases by tens of thousands per year.

Around 7.6 million Britons and 48 million Americans suffer from cardiovascular disease, which is the general term for a range of conditions that affect the heart or blood vessels.

It is usually related to a build-up of fatty deposits in the arteries (atherosclerosis) and an increased risk of blood clots.

The figures are expected to rise as a result of the aging and growing population and improved survival rates for cardiovascular diseases.

However, cardiovascular disease can be largely prevented by leading a good lifestyle, such as quitting smoking, eating a balanced diet, exercising regularly and drinking less alcohol, health chiefs say.

WHAT IS DEMENTIA?

Dementia is an umbrella term used to describe a range of neurological conditions

A GLOBAL CARE

Dementia is an umbrella term used to describe a range of progressive neurological conditions (affecting the brain) that affect memory, thinking and behavior.

There are many forms of dementia, of which Alzheimer’s disease is the most common.

Some people may have a combination of different forms of dementia.

Regardless of which type is diagnosed, each person will experience dementia in their own unique way.

Dementia is a global problem, but it is most common in wealthier countries, where people are likely to live to a very old age.

HOW MANY PEOPLE ARE AFFECTED?

The Alzheimer’s Society reports that there are currently more than 900,000 people living with dementia in the UK. This number is expected to rise to 1.6 million by 2040.

Alzheimer’s disease is the most common form of dementia, affecting between 50 and 75 percent of those diagnosed.

In the US there are an estimated 5.5 million people with Alzheimer’s disease. A similar percentage increase is expected in the coming years.

As a person’s age increases, so does the risk that he or she will develop dementia.

The number of diagnoses is increasing, but it is believed that many people with dementia are still undiagnosed.

IS THERE A TREATMENT?

There is currently no medicine against dementia.

But new medications can slow its progression and the sooner it is caught, the more effective treatments can be.

Source: Alzheimer’s Association