Worried about losing your memory? Help delay the onset of cognitive decline with our expert tips
WORDS: NATALIA LUBOMIRSKI. PHOTOS: GETTY. *AN UMBRELLA TERM FOR A DECLINE IN BRAIN FUNCTION. **ACCORDING TO A STUDY BY BOSTON UNIVERSITY. IF YOU HAVE ANY CONCERNS ABOUT YOUR HEALTH, VISIT YOUR GP.
Struggling to remember names? Always misplacing your keys? Forgetfulness is a natural part of ageing, but occasionally it can be a sign of something more serious, such as dementia*. The condition affects almost 950,000 people in the UK, with women more at risk than men, found a report by Alzheimer’s Society. And numbers are set to soar to 1.6 million by 2040.
‘Many people fear dementia runs in the family, but in the vast majority of cases it’s not inherited,’ explains Kensa Morgan, Admiral Nurse at Dementia UK. While there’s no cure yet, it’s possible to delay development. ‘Getting older is undeniably the biggest risk factor, however research shows that one in three cases are preventable.’ Here’s how to help ward off cognitive decline.
1Look after your heart
What’s good for your heart is good for your brain, says Kensa. ‘We know raised cholesterol and high blood pressure damages our cardiovascular system, which in turn affects our brain.’ Keeping cholesterol between 50 to 60 mg/dL can reduce the risk. People with levels higher than 80 mg/dL have a 27% increased chance of developing dementia within six years, a study by Monash University, in Australia, revealed. Not sure of your cholesterol readings? Speak to your pharmacist and ask for a finger-prick test.
2Find a hobby
‘There’s a positive link between a mentally stimulating life and a reduced risk in developing dementia,’ says Kensa.
‘Pastimes such as reading books, crafting, and learning something new can all help build up what is known as cognitive reserve.’ This is the brain’s ability to adapt to age-related stress or disease-related changes – essentially how resilient your brain is.
3Banish booze
Regularly drinking alcohol exposes the brain to harmful chemicals. People who drink a lot are more likely to show damage to the hippocampus – an area of the brain that has a major role in learning and memory. It’s recommended to consume no more than 14 units of alcohol a week (six 175ml glasses of wine), have alcohol-free days, and ditch binge drinking (more than six units per session – equal to three pints).
4Quit smoking
Smoking harms blood circulation, p
