Gill Livingston, a professor of psychiatry of older people at University College London and lead author of The Lancet Commission report on dementia prevention, says:
‘Alcohol is a toxin that can affect memory and causes general brain shrinkage in excess – even modest quantities can raise your dementia risk.
‘A few years ago, my husband and I reduced the size of glass we used, swapping our normal wine glasses for small tumblers. Before, we could easily drink a bottle between us to relax on a Friday night – now, a bottle of wine lasts us three days (I drink six to ten units a week).’
Paresh Malhotra, a professor of clinical neurology at Imperial College London, says:
‘Heart health is important to me because there’s a history of heart disease in my family. ‘I run regularly – aiming for four times a week – between five to eight miles at a time.’
Dr Richard Oakley, associate director of research and development at the charity Alzheimer’s Society, says: ‘I DO puzzles such as crosswords and Sudoku a few times a week to help keep my brain active and give it a good workout.
‘I do this with my ten–year–old son who loves puzzles, and we try to see if we can do harder and harder ones – because it’s important to keep challenging yourself.’
Dr Lucia Li, a clinical researcher in neurology at Imperial College London, says:
Dr Tom Maclaren, a consultant psychiatrist at Re:Cognition Health in London, says: ‘A recent UK study found those who engaged in more outdoor physical activity had a lower risk of developing all types of dementia’ (Pictured: a man gardening)
A glass of red wine. Gill Livingston, a professor of psychiatry of older people at University College London and lead author of The Lancet Commission report on dementia prevention, says swapping to smaller glasses of wine can reduce the risk of dementia
‘After reading evidence about potential links between the gut and brain health, I now focus on eating a diet that’s good for the microbiome.
‘I take regular probiotic and prebiotic supplements [to feed the good bacteria in the gut] – and ensure I eat a wide range of vegetables and pulses (fibre is good for the microbiome).
‘I also try to avoid ultra–processed foods – I make my own bread.’
Dr Tom Maclaren, a consultant psychiatrist at Re:Cognition Health in London, says:
Everyone experiences dementia differently. Use this checklist to help you make a note of your symptoms before you talk to your GP.
‘I enjoy spending half an hour gardening at least once a week, and also spend a minimum of an hour walking in nature every week.
‘A recent UK study found those who engaged in more outdoor physical activity had a lower risk of developing all types of dementia, but particularly vascular dementia and Alzheimer’s.
‘Gardening and walking in nature are also good exercise, helping to control blood sugar levels, reduce resting heart rate and regulate blood pressure, also dementia risk factors.’
Tara Spires–Jones, a professor of neurodegeneration and director of the Centre for Discovery Brain Sciences at the University of Edinburgh, says:
‘Exercise is one of the most powerful ways that we can help to keep our bodies and brains healthy.
‘My work is often sedentary, so I go to the gym three or four times a week, where I lift weights (even though I find it boring).
Dr Richard Oakley, associate director of research and development at the charity Alzheimer’s Society, recommends doing crosswords and puzzles to reduce the risk of dementia
‘Physical challenge can help to build the brain’s resilience by creating new neurons [brain cells] and strengthening connections between them. I also walk my dog every day.’
Vanessa Raymont, associate professor in psychiatry at the University of Oxford and associate director of the research platform, Dementias Platform UK, says:
‘I’m currently learning Spanish which I have wanted to do for a long time, as I enjoy visiting Spain and its islands.
‘I wasn’t good at languages at school, so it’s a definite challenge for my brain. I do a lesson daily with the Duolingo app.’
Early signs you should not ignore
Around 350,000 Britons are thought to have undiagnosed dementia. This may be because they assume symptoms such as memory loss and confusion are a natural part of getting older, so don’t seek help.
‘Also, the symptoms people display, particularly early on, depend on which part of the brain is affected,’ says Vanessa Raymont, an associate professor in psychiatry at the University of Oxford. Early signs can include:
Repeated memory loss: A common, later symptom of any dementia type, it’s particularly common in Alzheimer’s and thought to occur when tau and amyloid proteins interfere with the brain’s ability to process information. ‘We all forget things from time to time, particularly as we get older – like why you’ve gone into a room – but you should seek help if this is recurring persistently, interfering with daily life or your loved ones are worried,’ says Professor Raymont.
Examples include getting lost in familiar surroundings or forgetting how to carry out simple tasks, such as making a cup of tea.
Personality changes: A marked change in the way a person behaves or speaks can be another early sign – ‘often people become irritable and use inappropriate language they’d never have used before’, says Professor Raymont. ‘This can signal dementia may be affecting the frontal lobes of the brain, involved in decision–making and emotional regulation. It can be a sign of Alzheimer’s and frontotemporal dementia.’
Misjudging distances: This can be an early sign that amyloid and tau proteins are damaging the parietal area of the brain, involved in processing visual information. A common early symptom for Alzheimer’s.
Examples might include missing steps or problems parking a car.
Hallucinations: Sometimes those with early dementia see things or people that aren’t there. This is due to disruption to brain regions concerned with processing visual information: the brain then ‘fills in the gaps’ with false information. It’s common in Lewy body dementia.
Problems with organising: Damage to the frontal lobe of the brain can affect your ability to organise. ‘This can be a symptom of many forms of dementia, including Alzheimer’s,’ says Professor Raymont. Examples include difficulties organising everyday tasks, such as doing accounts.
Communication difficulties: Forgetting familiar words (e.g. family names), jumbling word orders or repeating words can be early dementia signs, indicating damage to brain areas involved in language skills and comprehension, including the parietal and temporal lobes.
Find a checklist of symptoms at: alzheimers.org.uk/checklist
