A hopeful look at healthy brain ageing
As our population ages, more of us are likely to have personal experience of dementia through family or friends. Around a third of people aged 85 and over are affected by this progressive decline in memory and function. It is a painful process for everyone involved, and understandably, the thought of it can bring worry or fear.
The good news is that there are practical steps we can take to reduce the risk. A major review published in The Lancet (2020) found that up to 40% of dementia cases could potentially be prevented or delayed through lifestyle changes. That offers a sense of control and possibility, especially when so much focus is often placed on what we can’t do.
What Changes Can We Make?
Here are some of the main protective factors identified in the research:
✅Not smoking and keeping alcohol in check
Avoiding smoking. Reduce alcohol to fewer than 21 units per week. Both of these help protect both your heart and your brain. These are two areas that are closely linked in later-life health outcomes.
✅Eating well and staying active
A healthy, balanced diet and regular physical activity help to manage blood pressure, body weight and blood sugar. These changes can reduce the risk of vascular problems that may contribute to dementia.
✅Avoiding head injuries
Wear helmets during sports. Take care to prevent falls. These two actions can help avoid trauma which can lead to cognitive decline later in life.
✅Getting quality sleep
Sleep plays a vital role in brain health. While we sleep, the brain clears away waste proteins. Ongoing poor sleep has been linked to an increased risk of Alzheimer’s disease. I have some sleep tracks to help you drift off which you can listen to for free.
✅Managing stress and mental health
Long-term stress and untreated depression have been associated with a higher risk of dementia. Finding ways to relax, unwind and seek professional support when needed makes a difference. Many people find methods like meditation, breathing exercises or solution-focused hypnotherapy helpful in calming the mind.
✅Keeping your brain active
Just as our bodies benefit from regular movement, our brains benefit from being challenged. Learning a new skill, reading, puzzles or trying out a new language are all great ways to keep your mind sharp.
✅Staying socially connected
Isolation has been linked to poorer health outcomes across the board, and dementia is no exception. Staying in touch with others, having meaningful conversations and engaging in community life all help to protect our cognitive wellbeing.
✅Protecting your hearing
Hearing loss, especially when untreated, can lead to social withdrawal and reduced brain stimulation. If you do experience hearing difficulties, using hearing aids can help you stay connected.
✅Breathing cleaner air
Air pollution has recently been identified as a risk factor for dementia. While we can’t always control the air quality around us, spending time in green spaces and reducing indoor pollutants where possible may help.
Small steps with lasting benefits
While the number of people with dementia may be rising in line with our ageing population, it’s encouraging to know that the individual risk is gradually lowering. We can help lower it further. The changes don’t need to be overwhelming. Small daily decisions, such as going for a walk, preparing a healthy meal or prioritising rest, can build towards long-term brain health.
For those concerned about stress, sleep or feeling mentally stuck, solution-focused hypnotherapy may be a gentle and supportive way to improve overall wellbeing. It can help you stay more present, resilient and connected.