It is normal to forget things from time to time, feel happy and sad or even a little confused. However when these feelings start to affect your everyday life it could indicate a more serious underlying condition.
Determining dementia
Dementia is not a disease in itself, but a word or phrase used to describe a group of common signs or symptoms which include the loss of memory, communication skills and the ability to reason or even think clearly. Quite often, there is a gradual onset of these symptoms, which mean that a person could be living with a type of dementia for years before becoming officially diagnosed. Symptoms of dementia can also be quite similar to those seen in other illnesses or could be dismissed as being simply ‘a result of old age’.
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What causes dementia?
The four most common causes of dementia are: Alzheimer’s disease, vascular dementia, dementia with Lewy bodies and front temporal dementia.
According to Alzheimer’s Research UK, dementia affects around 820,000 people in the UK today. Most people with dementia are over 65, but it is estimated that over 64,000 under-65s also have dementia – this is called early-onset dementia.
Who is most at risk?
The causes of dementia are complex, but it is believed that age, genes, environment and of course lifestyle are all factors at play.
Our risk of dementia increases as we age. Around one in 20 people over the age of 60 have dementia, but this rises to about one in five people over the age of 80.
Dementia is often accepted as an inevitable accompaniment to old age, and something we can do little to prevent. This is untrue. The fact is that dementia is not normal and while we cannot stop ourselves from aging or cut out our chances of getting dementia completely we can definitely reduce our risk.
Taking control
Although we have no control over our age and the genes we inherit, we can definitely make positive changes to our environment and lifestyle to decrease our chances of developing dementia. Making these changes also goes some way towards preventing cardiovascular diseases such as stroke and heart attacks.
Six steps to reducing your dementia risk:
1. Controlling high blood pressure and reducing cholesterol level
High blood pressure and cholesterol levels are risk factors for both cardiovascular disease and dementia. Control blood pressure and cholesterol by eating a balanced diet, doing regular exercise, watching your weight, reducing your alcohol intake and quitting smoking.
2. Eating a healthy balanced diet, high in fruits and vegetables and low in saturated fats
A low-fat, high-fibre diet is recommended, with plenty of fruits and vegetables (5-A-DAY) and wholegrains. Avoiding saturated fats will also keep those cholesterol levels low. Your salt intake should be no more than 6 grams (one teaspoon) a day.
3. Regular exercise (30 – 45 minutes a day)
Regular exercise of moderate intensity will increase the efficiency of your circulatory system and keep your blood pressure at a healthy level.
4. Achieving and maintaining a healthy weight (if unsure, check a BMI calculator)
Being overweight also increases your blood pressure level and, in turn, your risk of getting dementia. Therefore those who are obese have a higher risk of dementia. Keep yourself at the right weight with regular exercise and calorie control.
5. Reducing your alcohol intake to the recommended allowance
Drinking excessive amounts of alcohol will raise your blood pressure and cholesterol levels. Sticking to the recommended daily allowance of three to four units for men and two to three units a day for women will reduce your risk of cardiovascular disease and dementia.
6. Not smoking
Smoking can cause your arteries to narrow which leads to higher blood pressure. Smokers put themselves at a higher risk of developing cancer, cardiovascular disease and dementia.
Some studies have suggested that keeping your brain stimulated by enjoying an active life filled with hobbies and interests or spending a longer time in education could also work towards preventing dementia.
