Dementia: An inevitable part of ageing?

There is also a widespread assumption that dementia is an inevitable part of ageing, something that will happen to all of us if we live long enough. But is that really the case? Let's look at the reality of dementia and ways we can mitigate our risk. 

What is dementia?

Dementia is an umbrella term for a set of symptoms affecting memory, thinking, and social abilities severely enough to interfere with our daily lives. The most common form is due to Alzheimer’s disease, but there are other types, including vascular dementia and dementia with Lewy bodies. Contrary to popular belief, dementia is not a normal part of ageing. It is, instead, a result of complex changes in the brain that are not experienced by everyone.

In the UK, over 980,000 people are currently living with dementia, and this number is expected to rise as the population ages. With so many people affected, it's no wonder that there is widespread fear of developing the condition. But while the risk of dementia does increase with age, it’s important to understand that it’s not an unavoidable part of getting older and importantly, that there are ways we can mitigate our risk of developing dementia. 

How common is dementia, really?

In the UK, the risk of developing dementia is influenced by a variety of factors, some of which we have control over and some that we don’t. For people aged between 65 and 69, around 2 in every 100 people have dementia. A person's risk then increases as they age, roughly doubling every five years.The majority of older adults, even those over the age of 80, do not have dementia.

We know that there is a lot more to dementia risk than just ageing and there are several other risk factors that accumulate over a lifetime. The fear of inevitability may stem from seeing older family members develop the condition, but that doesn’t mean it is certain to happen to us. In fact, recent research shows that nearly half (45%) of dementia cases could potentially be prevented or delayed by addressing specific risk factors.

What are the risk factors for dementia?

Research has identified several risk factors that can increase our likelihood of developing dementia. Some of these, like our age and genetics, we cannot change. However, there are many other factors that we can influence through lifestyle choices and environmental changes.

A commission by The Lancet identified 14 modifiable risk factors that contribute to our overall risk of dementia. These include:

1. Low education in early life
   Limited access to education in the early years of life can increase risk.
2. Hearing loss
   Untreated hearing loss in midlife is a significant risk factor.
3. Hypertension (high blood pressure)
   Managing blood pressure effectively is key.
4. Obesity
   Maintaining a healthy weight throughout life can reduce risk.
5. Excessive alcohol consumption
   Drinking too much alcohol is harmful to brain health.
6. Smoking
   Smoking damages blood vessels and increases dementia risk.
7. Depression
   Both midlife and later-life depression are linked to increased risk.
8. Physical inactivity
   Regular exercise is essential for brain health.
9. Diabetes
   Poorly controlled diabetes can increase the likelihood of dementia.
10. Social isolation
    Staying socially connected is important for mental well-being.
11. Air pollution
    Long-term exposure to air pollution is a potential risk.
12. Traumatic brain injury
    Head injuries, particularly multiple ones, can increase the risk.
13. Sleep problems
    Chronic sleep disturbances may harm brain health.
14. Hearing impairment
    Addressing hearing loss early on can reduce risk.

Research shows that by addressing key risk factors like physical inactivity, smoking, high blood pressure, social isolation, and untreated hearing loss, up to 40-50% of dementia cases could potentially be prevented or delayed. This means that nearly half of all dementia cases might be avoided through simple, small changes in our daily habits.

Can we reduce our risk?

If you find the idea that almost half of dementia cases could be preventable is both surprising and encouraging, you aren't alone! Knowing these risk factors and how we can start taking steps today to protect our brain health.

Our heart is essential for brain health, and conditions such as high blood pressure, obesity, and diabetes are known to increase the risk of dementia.  Managing any heart condition is important, and ensuring you are having regular check-ups with a GP, taking prescribed medications, and making lifestyle changes like maintaining a balanced diet and engaging in regular physical activity can help reduce this risk.

Equally, keeping our brain active is important, too. Engaging in mentally stimulating activities like reading, playing games, or learning new skills can build "cognitive reserve," which helps the brain resist damage from dementia. Staying socially connected by interacting with family and friends or joining community groups also provides protective benefits. And if you are struggling to hear? That's something to get checked asap as hearing loss is one of the biggest risk factors for dementia as we age. If you notice signs like finding it difficult to follow conversations or needing to turn up the TV volume, booking a hearing test should be a priority.

What can we do today to look after our noggin?

While these risk factors might seem overwhelming, there are some simple and practical steps we can start today to reduce our risk of dementia.

1. Stay active and move your body:
   Getting active doesn't mean we have to join a gym or run marathons. Even a daily 30-minute walk, a session of gardening, or dancing in our living room can improve blood flow to the brain and reduce our risk. The key is to find an activity we enjoy and make it a regular part of our routine.
2. Keep in touch and maintain your social life
   Reach out to a friend, join a local club, or volunteer for a cause we care about. Staying socially engaged is not just good for our spirits but also for our brain health. Maintaining friendships, participating in group activities, or even just regular phone chats can help stave off the effects of isolation.
3. Give your brain regular workouts too!
   Start a new hobby, learn a language, or pick up a musical instrument. These activities stimulate different parts of our brain, building cognitive reserve. Even simple actions like doing puzzles, reading, or writing can keep our minds sharp and engaged.

Dr Clara says:

“We are never too young or old to think about brain health. Our supplements have been created to support our noggins as we navigate busy lives and help give us energy, manage stress and build resilience”