Gp shares 7 'small changes' you can make to slash dementia risk

A GP has highlighted seven "small changes" that could significantly lower the risk of developing dementia. Dementia, characterised by a decline in brain function, can lead to

memory loss, behavioural changes, and mobility issues. While factors like age and genetics are beyond our control, lifestyle choices play a crucial role in influencing the risk of dementia.

A Lancet report suggests that up to 45 per cent of dementia cases could be preventable through certain lifestyle adjustments. Doctor Rupa Parmar, GP and medical director at Midland Health,

recommends a few simple lifestyle modifications to help decrease the likelihood of dementia. CUTTING BACK ON ALCOHOL One key change is to limit alcohol consumption. Dr Parmar pointed out

that contrary to popular belief, wine does not reduce the risk of dementia. In fact, excessive drinking is directly linked to an increased risk. "Alcohol directly affects brain

function, and drinking over the recommended 14 units per week for a long time can shrink the brain areas that help with memory," she explained. REGULAR PHYSICAL ACTIVITY Incorporating

gentle exercise into your daily routine, such as walking or even seated workouts, can significantly lower your risk of dementia. The NHS advises a minimum of 150 minutes of

moderate-intensity exercise per week. Dr Parmar emphasised: "However, your body isn't the only thing that needs exercise, and it's important to regularly work your brain with

activities like puzzles and quizzes to stimulate cognitive functions and promote brain health. Going outside your comfort zone can create new brain pathways, which can be done by learning

something new, like a language or an instrument." SAFEGUARD YOUR EYESIGHT Eye problems including cataracts and diabetic retinopathy have a direct correlation with an increased chance of

developing dementia. Dr Parmar said: "So it's crucial not to neglect your eye health, have regular check-ups, and if you notice any changes in your vision, make an appointment

with an optometrist as soon as possible." STAY SOCIALLY ACTIVE Isolation and loneliness are significant factors contributing to dementia through their association with cognitive

decline. Dr Parmar advised: "To combat this, it's a good idea to regularly schedule visits or phone calls with family and friends, join a local club or activity, or even give time

to volunteer with a local group or charity." She added that connecting with others is vital, stating: "When it comes down to it, it's important to connect with others, not

just to reduce your dementia risk, but to improve your overall well-being." PRIORITISE RELAXATION AND SLEEP Quality sleep and relaxation are not only essential for overall wellbeing,

but they can also enhance brain function and health. "People with inadequate or disrupted sleep may be at an increased risk of developing dementia, so it's sensible to maintain a

regular sleep pattern, refrain from using devices before bedtime, and avoid consuming caffeine late in the day," she elaborated. EAT HEALTHILY Research has indicated that adhering to a

Mediterranean diet could reduce the risk of dementia. Dr Parmar advised: "It involves substituting red meat with fish, incorporating wholegrains like pasta or bread into most meals, and

increasing your consumption of berries, legumes, pulses, nuts, and beans. It's also crucial to limit your intake of salt, sugar, alcohol, and processed or fried foods." REGULAR

HEALTH CHECKS For those aged 65 and over, Dr Parmar suggests undergoing regular health checks as this allows your GP to identify your specific dementia risk factors and provide personalised

advice, as well as assess your risks for other conditions such as heart disease, type 2 diabetes, or stroke. She stated: "There's no single method to prevent dementia, but making

minor adjustments and committing to a healthy lifestyle, which includes exercise, a balanced diet, and regular social interaction, can help lower your risk of contracting the disease.

"Dementia is a disease that affects the lives of too many people in the UK. Early diagnosis, accessible support, and funding for research will help improve the lives of people with the

condition. But spreading awareness is also crucial. After all, making sure everyone is informed of the risk factors can help prevent more cases."