How you could be increasing your own risk of cognitive decline
You could be increasing your own chances of cognitive decline and dementia through daily lifestyle choices, a new study has claimed. So what exactly are the controllable risk factors, and what action can we take to keep our brains in shape?
According to the NHS, the likelihood of developing dementia doubles every five years, as more and more people fall victim to cognitive decline. But the notion that it’s simply caused by old age and bad luck has been challenged by a shocking and fascinating new study.
According to research by the Baycrest Centre for Geriattric Care, adults without dementia risk factors like smoking, diabetes, or hearing loss had brain health comparable to that of those who are 10 to 20 years younger than them.
A person’s cognition can be aged by up to three years by just one of the dementia risk factors.
Decrease your dementia risk through lifestyle choices
The study, which was funded by the Alzheimer Society of Canada, and the Natural Sciences and Engineering Research Council of Canada, has brought into question controllability of dementia risk.
Dr. Annalise LaPlume, Postdoctoral Fellow at Baycrest’s Rotman Research Institute (RRI) and the study’s lead author, said: “Our results suggest lifestyle factors may be more important than age in determining someone’s level of cognitive functioning.
“This is great news since there’s a lot you can do to modify these factors, such as managing diabetes, addressing hearing loss, and getting the support you need to quit smoking.”
Risk factors “must be addressed”
Dr. Nicole Anderson, Senior Scientist at the RRI, Associate Scientific Director of Baycrest’s Kimel Family Centre for Brain Health and Wellness, and senior author of the study, said: “While most studies of this nature look at mid- and older-adulthood, we also included data from participants as young as 18, and we found that risk factors had a negative impact on cognitive performance across all ages.
“This is crucial as it means risk factors can and should be addressed as early as possible.”
The study
The study was released in Alzheimer’s & Dementia: Diagnosis, Assessment, and Disease Monitoring, a journal of the Alzheimer’s Association.
Baycrest developed the Cogniciti Brain Health Assessment which 22,117 people between the ages of 18 and 89 took part in. The 20 minute cognitive test included a background questionnaire, which was all collected and assessed against eight modifiable risk factors for dementia:
1 – low education (less than a high school diploma)
2 – hearing loss
3 – traumatic brain injury
4 – alcohol or substance abuse
5 – hypertension
6 – smoking (currently or in the past four years)
7 – diabetes
8 – depression
Each factor caused a reduction in cognitive function that was equivalent to three years of age. As an example, a person who has three of the risk factors may experience a cognitive decline comparable to nine years of ageing.
Physically & mentally fighting dementia
Dennis Relojo-Howell, managing director of Psychreg, told Health Tech World: “This finding adds to a string of evidence to support the link between several modifiable risk factors that may be associated with reduced risk of dementia.
“Previous studies have also identified strong evidence to conclude that a healthy diet and lifelong cognitive training may also reduce the risk of cognitive decline.
“Dementia researchers suggest that keeping physically and mentally active may help in all stages of life not only to prevent but also reduce dementia symptoms.
“For instance, a 2017 study observed that voluntary work in later life is associated with lower self-reported cognitive complaints and a lower risk for dementia, relative to those who do not engage, or only engage episodically in voluntary work.”
Dennis pointed out that a focus on nutrition and treating heart disease risk factors are possibly limited to midlife, or before dementia symptoms are present.
He continued: “Specific diets have been known to delay the onset of dementia. As an example, higher adherence to the Mediterranean diet has been known to be associated with a reduced risk for dementia and cognitive decline.
“Intervention on modifiable factors such as physical exercise and diet provides cognitive protection in older adults.”
Will Donnelly, Care Expert and Co-Founder at Lottie, says the findings reaffirm the link between leading a healthy lifestyle and the risk of dementia as you age.
He told us: “Our lifestyle choices undeniably affect our risk of developing dementia – and this new research from Baycrest highlights this even more.
“Your risk of developing dementia is at its lowest if you’re a non-smoker, your alcoholic consumption is moderate and within the recommended guidelines, you eat a healthy and balanced diet, and finally, you exercise regularly.
“All these factors should contribute to living healthily as you age.”
He added: “However, we must also recognise that some risk factors for dementia cannot be avoided. There are certain genes you can inherit from your parents that increases your risk of dementia.”
Dr Emer MacSweeney, consultant neuro-radiologist and CEO at Re:Cognition Health, added that she thinks it’s “imperative” for research like this to continue.
She said: “It’s important that individuals take control of their health in early life, making healthy lifestyle habits and diet choices to help protect against, or reduce the risk of, developing cognitive impairment and diseases such as dementia.
“Whilst some risk factors such as traumatic brain injury, depression and diabetes cannot be helped, there are many things we can all do on a daily basis to support our cognitive health.
“Brain training, socialising, exercising, following a healthy diet and getting good, quality sleep are easy tweaks that can be hugely beneficial and giving up smoking is one of the best things you can do for your body and your brain.”
How to reduce your risk of dementia
Tips from Will Donnelly:
1 – Don’t underestimate the importance of exercise
There is strong evidence that regular, heart-raising, physical activity is one of the best ways to lower
your risk of developing dementia. Try to do at least 150 minutes of moderate exercise every week – finding little ways to move more throughout the day can make all the difference – including taking the stairs instead of the lift and walking to the shops instead of driving or using public transport.
The most important thing is to choose an activity you enjoy – whether that’s heading outdoors for a countryside walk, dance classes, or even taking up a new hobby, such as cycling!
2 – Your risk will be lowered if you eat well
Eating a balanced diet full of fresh fruit and vegetables is also known to reduce your risk of dementia, as well as heart disease and cancer. Where possible, try to eat less red meat in your diet, eat more fish (especially oily fish like mackerel) and limit the amount of salt in your foods.
3 – Don’t smoke
The most important thing is that it’s never too late to stop smoking, and you can still reap the rewards when you quit. Smoking harms the circulation of blood around your body and increases your risk of dementia in later life.
4 – Lower your alcohol intake
There is lots of evidence that shows a higher consumption of alcohol increases your risk of developing dementia. Avoid drinking any more than 14 units per week – and be mindful that some alcoholic drinks consume more units than you might think. Where possible, spread out your alcohol consumption over the week – you could always set yourself alcohol-free days, and try alcohol-free alternatives.
Tech to help
Of course, not all of the risk factors are within people’s power to change. But there are some apps available which can help with things like stopping smoking, and mental health issues such as depression.
Apps for quitting smoking:
Apps to help with depression
Help with alcohol and substance addiction
Alcoholics Anonymous has moved many of its meetings online since the pandemic, and it’s now possible to visit an online meeting anywhere in the world. The find a meeting function can help you find a meeting digitally, and you can choose between online (Zoom) or in person.
Caring for someone with dementia
Alzheimers.org has a practical guide to caring for someone with dementia, and offers plenty of tips and advice for coping with the condition. See the guide here.
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