Almost half of dementia cases can be prevented or delayed. Research has shown that our health in our 30s, 40s and 50s can have a particularly big effect on our dementia risk.

However, simple lifestyle changes before the age of 30 can reduce the risk of developing the disease later in life.

Risk factors for dementia

Last year, the Lancet Commission on Dementia Prevention, Intervention, and Care identified 14 risk factors for dementia. 

These include:

  • high cholesterol 
  • diabetes 
  • smoking
  • obesity 
  • excessive alcohol
  • not getting enough exercise 

Tips for a healthy brain

Alzheimer’s Research UK have produced some tips for keeping your brain healthy, reducing your risk of dementia:

  • Do not smoke – if you are a smoker, quitting will help your brain health
  • Protect your head – wear a helmet when riding a bike
  • Stay sharp – keep socially connected and challenge your brain
  • Look after your heart – keep active and maintain a healthy weight
  • Take care of your hearing and eyesight – get both tested regularly 
  • Manage underlying conditions – keep diabetes and high blood pressure under control

Adopting a healthier diet

Research also shows that adopting a healthy diet rich in seafood, fruit and nuts can reduce the risk of developing dementia. 

The study looked at the dietary habits of 60,298 people from the UK Biobank and scored them according to how closely they followed this diet, known as the Mediterranean diet. 

It found that those who followed it strictly had a 23% lower risk of developing dementia. 

Inspired by this research on reducing the risk of dementia? Sign up to Join Dementia Research today.

Tomorrow, read the next in our series about 10 reasons to be hopeful, focused on research into the importance of carers’ wellbeing

Read the full series from the start.