It’s that time of year again. We’ve overindulged and now feel slightly guilty about it — at least I do! As the festive season fades into memory, many of us find our thoughts turning to healthy eating. We’re often told that healthy eating is vital for our well-being, but can it genuinely help lower our risk of diseases such as dementia? The evidence suggests that adopting a healthy lifestyle can indeed make a difference.
Diet
While it may sound boring, embracing a balanced diet is one of the best ways to maintain good health. The NHS provides excellent guidance on what constitutes a balanced diet. Coupled with regular exercise, this approach has shown promising results in reducing the risk of dementia. A nutritious diet can help manage weight and reduce the likelihood of conditions like high blood pressure, diabetes, and heart disease, all of which have links to dementia.
The Mediterranean diet, in particular, has garnered attention for its potential cognitive benefits. Although the research primarily consists of observational studies rather than controlled trials, following this diet—rich in fruits, vegetables, fish, and low in saturated fats—can be appealing. Some studies hint that those who consume more oily fish may have a lower risk of dementia, but ongoing research continues in this area. Experts recommend including at least two portions of oily fish in your weekly meals.
Interestingly, while there are claims that certain foods—such as curry, “superfoods” like berries or broccoli, and beverages like apple juice or red wine—may lower the risk of Alzheimer’s or dementia, current evidence does not convincingly support these assertions.
Exercise
Among the various lifestyle choices that may reduce dementia risk, exercise stands out with robust evidence backing its benefits. A recent comprehensive study from Cardiff suggests that what’s beneficial for the heart is likewise advantageous for the brain. The Cochrane Collaboration, revered for its evidence-based healthcare research, has reported that exercise can enhance cognitive functioning in individuals with dementia.
Moreover, the benefits of regular physical activity extend beyond cognitive health; exercise also reduces the risk of various other diseases, including cancer, heart disease, and diabetes. It contributes to a longer life, while simultaneously boosting mood and overall quality of life. With so many advantages, it’s hard to find excuses to remain inactive!
If you’re unsure of where to start, a quick online search can yield countless resources and tips for incorporating exercise into your daily routine. And while you’re at it, consider raising funds for Alzheimer’s Research UK to support critical research efforts.
What’s a Risk Factor?
When discussing diseases, the term “risk factor” often comes up. A risk factor is any attribute or condition that increases the likelihood of developing a disease. For dementia, age is the most significant risk factor; simply put, the older you are, the more likely you are to experience cognitive decline. While we can’t control age, there are other modifiable risk factors.
Many of these modifiable risk factors are similar to those associated with cardiovascular diseases, such as heart diseases or strokes. Engaging in a healthy lifestyle and maintaining regular exercise can help mitigate these risks, likely contributing to a reduced likelihood of developing dementia.
To support overall health, consider these guidelines:
- Stay active and exercise consistently
- Avoid smoking
- Maintain a healthy, balanced diet
- Control blood pressure
- Keep cholesterol levels in check
- Achieve and maintain a healthy weight
- Drink alcohol moderately and within recommended limits
Research indicates that focusing on health during mid-life is particularly crucial in lowering dementia risk.
Problem Solved?
So, you’ve adopted a healthy diet and exercise regularly—have you solved the problem? Unfortunately, the situation isn’t that straightforward. Dementia arises from a complex mix of factors, encompassing a variety of diseases. Our lifestyle choices and environmental influences certainly play a role, but other elements such as genetics, family history, and uncontrollable life events also significantly factor into the equation.
Alzheimer’s Research UK continues to fund research into all of these influencing factors to unearth a deeper understanding of dementia. They are also actively involved in identifying new treatment options — and there’s renewed optimism that viable treatments could emerge soon.
In the meantime, making healthier lifestyle choices today gives us our best chance to lower the risk associated with dementia. So, let’s rise from the sofa and take charge of our health!
This article is a cross-post from The Huffington Post UK.