By Charlotte Smith & Rom Preston-Ellis
An expert has shared five things everyone can do right now to keep our brains healthy and reduce the risk of dementia.
Professor Claire Steves, who spoke on the ZOE Science and Nutrition podcast, is a consultant physician in geriatric medicine at Guy's and St Thomas' NHS Foundation Trust and a senior lecturer at King's College London. She also helps run the Department of Twin Research and Genetic Epidemiology.
During her talk with podcast host Jonathan Wolf, she spoke about how important it is to look after your teeth, what role our genes play, how our diet and exercise can affect our chances of getting dementia and when we should start worrying about it. As we get older, our brains change and we might not be as sharp as we used to be - but that's normal. Dementia isn't.
In fact, one million people in the UK are living with this health problem right now, reports Bristol Live.
So, what causes dementia?
According to Prof Steves, it's usually because there's too much of a certain protein in our brain cells or between them, which makes the cells die. The exact reasons why dementia occurs are still a mystery, but we know that both our genes and our environment play a part.
Prof Steves explained that cognitive reserve - the brain's ability to adapt and overcome challenges - is a key factor in determining your risk of dementia. If you have a high cognitive reserve, you can probably delay the point at which you struggle with everyday tasks. As Prof Steves puts it: "We have further to fall."
So how can you lower your risk?
There are several lifestyle changes you can make to support your brain health and boost your cognitive reserve.
1. Diet
"It's about getting as many different-coloured fruits and vegetables into your diet as possible and making sure you're getting good, plant-based fats," Prof Steves explains. You can find these fats in foods like nuts, seeds, and olive oil. "Because the brain is hugely metabolically active, it needs a lot of nutrients. We know that a wide variety of plant-based nutrients is really important for brain health," she added.
Compounds called flavonoids from colourful plants are vital for brain development, Prof Steves said. Flavonoids feed your gut bacteria. So, they might protect your brain health through changes in the gut microbiome. The gut and brain are tightly linked through what's called the gut-brain axis.
2. Physical activity
Being active is super important. If you're a bit of a couch potato, Prof Steves says it's time to get moving. "Get out and walk for 45 minutes at least three times a week. It will really make a difference", she advises.
3. Take care of your teeth
Did you know that about 35 per cent of older people have gum disease? And there's a close link between the health of your mouth and the health of your brain, warns Prof Steves.
4. Be social and keep your brain busy
While brain training games and puzzles might help, they might just make you better at those specific games. To build up brain power, you need variety, says Prof Steves. One of the trickiest things we do with our brains is interact with other people - it's much harder than a crossword puzzle.
Some physical activities can also be mentally challenging, like cycling or dancing. Choosing something that exercises your mind and body at the same time could be very helpful.
5. Keep blood sugar levels in check
Finally, as well as eating well and getting more exercise, keeping good blood sugar levels is crucial. Prof Steves explains there's a link between the health of your blood vessels and the health of your brain. "A diet that's good for your heart and blood vessels is also good for your brain," she added.
Signs to watch out for dementia
Prof Steves warned: "I mean if somebody is changing in their function and in particular losing the ability to keep hold of, for example, short-term memory issues, then that's a warning sign." She also mentioned: "The other thing that's a warning sign is if they're not able to function in normal activities of daily life."
She explained that trouble with managing finances or medication could be early signs of dementia: "So one of the first things that might be affected might be the ability to manage finances or medication. Sort of if someone has to come in and take over because things are going a bit wrong - those are those are the early warning signs for most types of dementia."
When Jonathan asked about the difference between normal ageing and dementia, Prof Steves clarified: "Ageing is you can still manage your medication, your finances and your short-term memory should still exist?" To which Prof Steves confirmed, "Exactly."