Why wearing glasses could help you slash risk of dementia and 13 other hacks to help reduce chance of developing disease

THERE is no cure for dementia – but taking action now could help you slash the risk of developing it later in life.

Almost one million people in the UK live with the memory-wiping disease, and it is set to cost the NHS £42billion this year – soaring to £90billion by 2040.

Yet new research suggests public health interventions to tackle critical risk factors could yield as much as £4bn in savings each year.

The figures come as scientists have added uncorrected vision loss and high cholesterol to the list of potential dementia causes.

They say almost half of all dementia cases could be prevented if these and 12 other risk factors could be eliminated from our lives.

Dr Susan Kohlhaas, executive director of research at Alzheimer’s Research UK, tells Sun Health: “Dementia is the biggest killer in the UK.

“Researchers from around the world have now established health and lifestyle risk factors which are linked to half of all cases.

“Knowing that there are changes most of us can make is fantastic news.”

It is never too late to act, so with the help of the experts, we look at some of the risks – and share tips on how you can combat them.

• If you need advice or support with dementia, contact Dementia UK’s Admiral Nurse Dementia Helpline on 0800 888 6678 or use the email helpline@dementiauk.org. And find out more at dementiauk.org/book-an-appointment .

VISION LOSS

WEARING glasses could help you avoid a big new risk factor for dementia, according to top medical journal The Lancet.

Scientists found two per cent of cases could be linked to uncorrected sight problems.

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“Vision loss reduces a person’s ability to interact with their environment,” Dr Emer MacSweeney, medical director and consultant neuroradiologist at Re:Cognition tells Sun Health.

“When individuals struggle to see, they may withdraw from social activities that keep their brains active, accelerating decline.

“Regular eye exams, wearing corrective lenses and protecting eyes from injury can help maintain vision health.”

If you are worried about your vision, then you can find local opticians on the NHS website and find out if you are eligible for free eye test coupons.

BAD CHOLESTEROL

ALONG with wearing glasses, lowering cholesterol levels was newly identified by The Lancet Commission as a way to ward off dementia.

Seven per cent of cases have been linked to high low-density lipoprotein, the type known as “bad cholesterol”.

But, Dr Susan warns high cholesterol is typically “symptomless”, which is why regular health checks are a good idea.

Anyone aged 40 to 74 is entitled to a free NHS health check every five years.

Caroline Scates, Admiral Nurse at Dementia UK, says: “This will include checking things like your blood pressure, blood sugar, cholesterol levels, weight and waist measurement to look for factors that could increase the risk of health conditions such as heart disease , kidney disease, diabetes and stroke.

“If these are properly treated or managed, the risk of dementia may be reduced.”

Meanwhile, Dr Susan says there are medications, as well as lifestyle changes, that can help you lower your cholesterol.

“Avoiding processed foods, not smoking, and only drinking alcohol in moderation help,” she explains.

“Eating foods such as nuts, seeds, oily fish and olive oil and building more physical activity into your daily routine can also help to lower your LDL cholesterol.”

OBESITY

LIVING with obesity is linked to several conditions that are known to up a person’s chances of dementia.

They include diabetes, hypertension and cardiovascular disease, Dr Emer warns.

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If we could reduce obesity levels, with effective weight management interventions, one per cent of cases could be prevented, Alzheimer’s Research UK estimates.

“Maintain a balanced diet, exercise regularly and monitor weight, aiming for a healthy BMI,” Dr Emer suggests.

Nurse Caroline says: “Eating more fruit, vegetables and wholegrain foods, and less sugar, fat and fewer processed foods such as sausages and white bread, could potentially reduce the risk of dementia.”

Dr Susan advises refering to the NHS Eatwell Guide, adding: “Small swaps can make a big difference too.

“Try finding healthier versions of your favourite recipes.”

PHYSICAL INACTIVITY

IT won’t come as a shock to hear that several studies have linked a sedentary lifestyle with a higher risk of dementia.

Dr Susan explains exercise can “protect our brains”, adding that staying active is even more important from 45.

Caroline says: “Taking regular exercise like walking, running, cycling, swimming or group activities help you stay active and healthy.

“Even moderate-intensity household tasks like gardening and vacuuming can contribute to your fitness, which in turn reduces the risk of dementia.”

Keeping fit does not mean running marathons.

Meeting a friend for a walk, taking the stairs or joining a dance class all help.

The most important thing is to do something you enjoy, so you keep doing it.

EXCESSIVE BOOZING

DRINKING more than the recommended 14 units of booze a week is linked to a greater risk of dementia, studies have found.

“Chronic excessive alcohol consumption can lead to brain damage, including shrinkage of brain tissue,” Dr Emer explains.

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“Alcohol abuse can cause conditions such as Wernicke-Korsakoff syndrome, which directly affects cognitive function.

“Limit alcohol consumption to moderate levels as recommended by health guidelines – 14 units per week , spread over three or more days.”

Meanwhile, Caroline suggests trying the wide range of great alcohol-free alternatives to reduce your intake.

DEPRESSION

PEOPLE living with depression are up to twice as likely to face a dementia diagnosis later in life, a Danish study found.

And it’s all thought to be down to the stress hormone, cortisol, Dr Emer says.

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“Depression is linked to chronic stress and the release of hormones like cortisol,” she says.

“Prolonged exposure to cortisol can damage the region of the brain that’s crucial for memory and learning, increasing dementia risk.

“If mood is affecting you, it’s important to consult with a medical professional.”

If you’re worried about your mental health, seek help and find out more on the mental health section of the NHS website.

DIABETES

AROUND nine million cases of dementia worldwide could be linked to high blood pressure, US research suggests.

That is because hypertension, the medical name for high blood pressure, can damage the vessels in the brain.

This, in turn, can lead to conditions such as vascular dementia, Dr Emer explains.

“Regular monitoring, following a healthy diet, exercise and medi-cation can help manage blood pressure,” she says.

Hypertension is linked to high salt intake, so use more herbs and spices to add flavour.

Dr Susan adds: “A third of adults in the UK have high blood pressure, though many won’t realise it.

“If you haven’t had it checked for a while, your local pharmacy may offer this service.

“Other ways to keep it in check include being active and not smoking.”

AIR POLLUTION

IT is estimated that air pollution causes one in 43 cases of dementia, with poor air quality responsible for two per cent of global cases, according to NHS England.

“Exposure to air pollutants can cause inflammation and oxidative stress in the brain, which crosses the blood-brain barrier and contributes to the development of diseases such as dementia,” Dr Emer says.

While most dementia risk factors are within the control of most of us, Dr Susan points out this one is harder to avoid.

“The amount of polluted air we breathe in is, in most cases, out of our control, as it depends largely on where we live and work,” she says.

“Changing things like air pollution needs some action from the Government.”

But, Dr Emer says, there are some steps we can all take in order to help lower the effects of pollution.

She suggests: “Reduce your exposure by staying indoors on high-pollution days (check the pollution forecast), as well as avoiding areas with high levels of pollution and using air purifiers.”

SOCIAL ISOLATION

A LACK of contact with others is also a contributing factor in around four per cent of dementia cases, the Lancet Commission estimates.

Dr Susan says: “There’s lots of evidence linking social isolation to a higher risk of developing dementia.”

There are many tools today, though, that can help you maintain contact with others. Dr Susan says: “With Zoom, Skype and WhatsApp, it’s never been easier to keep connected with friends near and far.”

Caroline adds: “Look for ways to meet new people, and talk to them in group situations as well as one to one.

“Hobbies like art, woodwork, learning a new language, knitting, puzzles and listening to music will stimulate different areas of the brain and help with attention and concentration, while also giving you a chance to socialise.”

SMOKING

WE all know that smoking increases your risk of various cancers, but it’s also one of the biggest dementia risk factors.

Up to five per cent of cases worldwide could be prevented or delayed by tackling smoking, according to the World Health Organization.

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Dr Emer explains: “Smoking introduces toxins into the body that can damage blood vessels and reduce blood flow to the brain.

“Nicotine and other chemicals cause oxidative stress and inflammation, contributing to cognitive decline.”

Dr Susan adds: “The good news is, it’s never too late to stop. Research shows that if you can stop smoking for 28 days, you’re five times more likely to quit for good.”

HIGH BLOOD PRESSURE

AROUND nine million cases of dementia worldwide could be linked to high blood pressure, US research suggests.

That is because hypertension, the medical name for high blood pressure, can damage the vessels in the brain.

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This, in turn, can lead to conditions such as vascular dementia, Dr Emer explains.

“Regular monitoring, following a healthy diet, exercise and medi-cation can help manage blood pressure,” she says.

Hypertension is linked to high salt intake, so use more herbs and spices to add flavour.

Dr Susan adds: “A third of adults in the UK have high blood pressure, though many won’t realise it.

“If you haven’t had it checked for a while, your local pharmacy may offer this service.

“Other ways to keep it in check include being active and not smoking.”

HEARING IMPAIRMENT

IT’S not just your eyes that need taking care of – hearing loss could be to blame for around eight per cent of dementia cases globally.

That adds up to a staggering 800,000 of the ten million cases diagnosed each year across the world.

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“Hearing loss can lead to social isolation,” Dr Emer warns.

“This reduction in social and cognitive engagement can contribute to cognitive decline.

“Additionally, the brain has to work harder to process sounds, which may divert resources away from other cognitive functions.”

Caroline advises asking your GP to refer you to an audiologist, or visit an optician or pharmacy where hearing checks are often free.

The RNID has a free online hearing test.

See rnid.org.uk/information-and-support/take-online-hearing-check .