A prominent dementia expert appeared on ITV’s This Morning to share groundbreaking insights: nearly 45% of dementia cases could be prevented with straightforward lifestyle changes. Professor Catherine Mummery, a leading specialist in the field, urged viewers to prioritize their cardiovascular health as a vital step toward reducing dementia risk.
With over 1.1 million people projected to live with dementia in the UK by 2026, and 1 in 3 individuals born today expected to develop the condition in their lifetime, the urgency to adopt preventative measures has never been clearer. Although dementia primarily affects older adults, more than 70,000 people under 65 currently live with young-onset dementia, underscoring the importance of early awareness.
Professor Mummery stressed the importance of managing blood pressure, cholesterol, and other vascular risk factors, noting: “45% of dementia is preventable if you modify your risk factors. What’s good for your heart is good for your brain.” Vascular dementia, which relates directly to blood vessel health, particularly benefits from controlling these factors.
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She identified three crucial actions to significantly lower dementia risk:
- Physical Exercise: Engage in regular exercise, aiming for at least three times a week. Activities that raise your heart rate and make you breathe harder are ideal.
- Mental Stimulation: Keep your brain active with tasks that challenge you—this could be learning a new skill, reading, or any intellectually stimulating activity you enjoy.
- Healthy Diet: Prioritize fresh vegetables and whole foods while minimizing processed foods and excessive sugar intake to support brain and cardiovascular health.
Dementia is now the UK’s leading cause of death, accounting for over one in ten deaths annually. The condition also imposes a staggering economic burden, costing the UK health and social care systems up to £45 billion each year and impacting more than one million unpaid carers.
The NHS recommends several key strategies to reduce dementia risk, highlighting the importance of regular health monitoring, including NHS Health Checks for people aged 40-74. Essential measures include:
- Keeping blood pressure and cholesterol levels in check.
- Managing diabetes effectively.
- Quitting smoking to improve vascular health.
- Maintaining a balanced diet rich in fruits, vegetables, and fibre.
- Achieving and maintaining a healthy weight.
- Staying physically active with at least 150 minutes of moderate exercise weekly.
- Keeping the brain engaged through cognitive activities.
- Limiting alcohol consumption to under 14 units per week.
- Staying socially connected to avoid isolation.
- Addressing hearing loss promptly with appropriate aids.
- Managing mental wellbeing and stress.
- Preventing head injuries through protective measures in high-risk activities.
By adopting these proactive steps, individuals can play a vital role in reducing their personal risk of developing dementia and improving overall brain health.