The nine lifestyle changes which could save you from dementia

One third of dementia cases could be avoided if people made nine lifestyle changes throughout their lives, the biggest ever study into risk factors has shown.

A group of 24 ageing experts, led by University College London, looked back at hundreds of research papers and analyses of the causes of dementia to come up with a life-plan which can dramatically cut an individual's chance of developing diseases like Alzheimer’s.

They found that staying in education beyond the age of 15, keeping diabetes and high blood pressure in check, maintaining a healthy weight, stopping smoking and exercising regularly were crucial for future brain health.

And for the first time the researchers identified hearing loss as one of the worst risk factors, possibly because it places a significant compensatory burden on the brain and raises the risk of social isolation and depression, both of which also raise the chance of developing dementia.

Nine ways to beat dementia

Around 800,000 people are currently living with dementia, with the number of cases expected to rise to 1.2 million by 2040 as the population ages. But the new research suggests that around 250,000 cases each year could be prevented if people made lifestyle changes.

“Acting now will vastly improve life for people with dementia and their families, and in doing so, will transform the future of society,” said lead author Professor Gill Livingston, University College London.

“Although dementia is diagnosed in later life, the brain changes usually begin to develop years before, with risk factors for developing the disease occurring throughout life, not just in old age.

“We believe that a broader approach to prevention of dementia which reflects these changing risk factors will benefit our ageing societies and help to prevent the rising number of dementia cases globally.”

In numbers | Dementia and Alzheimers

For someone with no risk factors, the risk of developing dementia drops by 35 per cent. At a population level it means more than a third of cases would be avoided if everyone followed the advice.

Not completing secondary education in early life was found to be one of the biggest risk factors for dementia, and eight per cent of all cases could be prevented if everyone stayed in school for A-levels.

It is thought that a better education boosts brain networks and allows the brain to continue functioning effectively even with the inevitable damage caused by ageing.

Reducing hearing loss in mid-life would reduce the number of cases by nine per cent while stopping smoking would cut five per cent of cases by cutting exposure to neurotoxins, and improving cardiovascular health.

The researchers also suggest that older people can help improve cognitive reserve by engaging in mentally stimulating activities such as hobbies, going to the cinema, restaurants or sporting events, reading, doing volunteer work, playing games and having a busy social.

Leading dementia expert Professor Clive Ballard, of the University of Exeter, said: “We’re never going to get everyone to make these changes but even if just five or 10 per cent of people followed this advice that would equate to around 5,000 fewer cases of dementia each year.

“It’s also encouraging that many of these lifestyle changes can be made in later life, so giving up smoking or exercising for the first time in your 60s is still going to make a difference.

“It’s never too late to start lowering your risk of developing dementia.

The new research was published in The Lancet and presented at the Alzheimer’s Association International Conference 2017.

Doug Brown, Director of Research at Alzheimer’s Society, said: “The revelation that over a third of dementia cases worldwide are, in theory, entirely preventable is cause for celebration.

“Not all of the nine risk factors identified are easily modifiable – factors like poor education and social isolation are incredibly challenging to address. But there are easier wins, particularly cardiovascular factors like lowering blood pressure and smoking cessation."