Reducing your risk of dementia

Reducing yourrisk of dementia

ContentsWhat is dementia? 04What is a risk factor? 05Risk factors for dementia 06Does dementia run in the family? 07Can I reduce my risk 08of dementia?Smoking and dementia 09Drinking alcohol 12Keeping physically active 13Mental activity and wellbeing 15Other diseases and medical 16conditionsHead injuries and dementia 17Research 18Healthy eating 1002visit: www.alzheimersresearchuk.org

IntroductionThis booklet is for anyoneinterested in reducing theirrisk of dementia.The information in this leaflet does not replace any advicethat you may be given by doctors or other healthcareprofessionals, but it may give you some helpful backgroundinformation.This leaflet was written in July 2015 and is due to bereviewed in July 2017. Please get in touch if you’d like aversion with references or in a different format.call: 0300 111 5 111 03

What is dementia?Dementia describes a group ofsymptoms, including memoryloss, confusion, mood changes anddifficulty with day-to-day tasks.What is dementia?There are many causes of dementia; Alzheimer’s diseaseis the most common, but others include vascular dementia,dementia with Lewy bodies and frontotemporal dementia.Mixed dementia can also occur, particularly Alzheimer’swith vascular dementia or dementia with Lewy bodies.You can find out more about these diseases by requestingour booklet, ‘All about dementia’.04visit: www.alzheimersresearchuk.org

What is a risk factor?What is a risk factor?A risk factor is something that increases your likelihoodof developing a condition. Some risk factors, like age andgenetics, can’t be changed. There are others, includinglifestyle factors such as smoking, which you could try todo something about.This leaflet outlines some of the risk factors for dementia,including those we can and can’t change, and suggestsways to maintain good brain health.call: 0300 111 5 111 05

Risk factors for dementiaRisk factors for dementiaThe biggest risk factor for dementia isage – the older you are the more likelyyou are to develop the condition, but itis not an inevitable part of ageing.Aged 65 to 69 Aged 85 to 89About two in 100 people aged 65 to 69 years have dementia,and this figure rises to one in five for those aged 85 to 89.The diseases that lead to dementia are complex, and thereis still a lot to learn about the risk factors. In most cases, itis likely that our age, genes, medical history and lifestyle allcontribute to our risk of the condition.06visit: www.alzheimersresearchuk.org

Does dementia run in the family?Does dementia run in the family?As dementia is so common, manyof us will have a relative livingwith the condition – but this doesnot mean we will develop it too.If you have a parent or grandparent with Alzheimer’s disease,then your risk may be slightly higher than someone with nofamily history. However, except in rare cases, the genes weinherit from our parents may onlyhave a small effect on our risk ofdeveloping dementia.In these rare cases, someonemay inherit a faulty genethat causes a specific form ofdementia. Some rare forms ofearly-onset Alzheimer’s diseaseand frontotemporal dementia arecaused by faulty genes and canrun in families; symptoms of theseoften start in the 30s, 40s or 50s.To find out more about the rare,inherited forms of dementia youcan speak to your doctor or contactus for further information.call: 0300 111 5 111 07

Can I reduce my risk of dementia?Can I reduce my risk of dementia?We can’t change our age or our genes and there is currentlyno way we can completely prevent dementia. However,there may be some simple things we can all do that mighthelp lower our risk.Risk factors for cardiovascular disease (like heart diseaseand stroke) are also risk factors for dementia. Leading ahealthy lifestyle and taking regular exercise will help loweryour risk of cardiovascular diseases, and it’s likely youcould be lowering your risk of dementia too, particularlyvascular dementia.For good heart health:don’t smokekeep active andexercise regularlymaintain a healthyweighteat a healthybalanced dietonly drink alcoholwithin NHS guidelineskeep cholesterol andblood pressure at ahealthy level.Studies suggest it maybe particularly importantto maintain a healthylifestyle in your forties andfifties to help lower therisk of dementia.08visit: www.alzheimersresearchuk.org

Smoking and dementiaSmoking and dementiaThere are many good health reasons to stop smokingas it’s linked to multiple medical conditions includingcancer, heart disease, stroke and more. There is alsoevidence that smoking can increase your risk of dementia,particularly Alzheimer’s disease. There are trained advisorswho can provide information and medication to help you tostop smoking. The NHS Smokefree Helpline is free to callon 0300 123 1044 or talk to your GP for advice.It’s never too late to stop smoking and kicking the habitgreatly improves your chances of enjoying a disease-free,healthy old age. People who quit aged 60 can add threeyears to their life.call: 0300 111 5 111 09

Healthy eatingThe eatwell plateUse the eatwell plate to help you get the balanceright. It shows how much of what you eat shouldcome from each food group.Fruit andvegetablesBread, rice,potatoes, pastaand other starchyfoodsMeat, fish,eggs, beansand other non-dairysources of proteinFoods and drinkshigh in fat and/or sugarMilk anddairy foodsTry to choose options that are lower in salt, saturatedfats and added sugars.10visit: www.alzheimersresearchuk.org

Healthy eatingFoods like sausages and other processed meats, butter andcakes are high in saturated fat. This can raise cholesterollevels and cause excess weight gain, increasing the riskof heart disease and other health problems linked todementia. Eating too much sugar can also lead to weightgain and increase the risk of type 2 diabetes. Sugary snackssuch as sweets, chocolate, cakes and fizzy drinks should beeaten less often and in small amounts.Some fat in our diet is important, particularly unsaturatedfat found in oily fish, nuts, seeds and avocados. Oily fish,like salmon and sardines, contains omega-3 fatty acids.While these are an important part of our diet, currentevidence does not support the use of omega-3 or otherfood supplements to prevent a decline in memory andthinking skills.Older people may have a smaller appetiteand eat less. It may be harder to maintaina balanced diet with enough importantvitamins and minerals. Contact your GPsurgery if you need advice abouthealthy eating.call: 0300 111 5 111 11

Drinking alcoholDrinking alcoholStudies investigating whether alcohol consumption islinked to dementia risk have had mixed results and researchis ongoing. However, very heavy drinking is known tocause alcohol-related dementia, also known as Wernicke-Korsakoff Syndrome.The best advice at the moment is to only drink alcoholwithin NHS lower-risk guidelines. This means not regularlydrinking more than 3-4 units per day for men, and 2-3 unitsper day for women.1 unit 1.5 units 1 unitHalf a pint (almost300ml) of normalstrength beer,cider or lager (forexample, 3.5% ABV)A small (125ml)glass of wine(12% ABV)A pub measure(25ml) of spiritsFind out more on the NHS change4life website.12 visit: www.alzheimersresearchuk.org

Keeping physically activeKeeping physically activeRegular physical activity can havemany health benefits, includingthe prevention and managementof over 20 chronic conditions,reducing stress and improvingmental wellbeing. It can also helpyou maintain a healthy weight,reducing your risk of type 2diabetes and other conditions.While research is underway toinvestigate a direct effect ofexercise on dementia risk, medicalconditions like high blood pressureand diabetes are known risk factorsfor dementia (see page 16). Therefore staying active maynot only help maintain a healthy body but could haveknock-on benefits for brain health too.Being active needn’t mean going to the gym or poundingthe streets. You are more likely to stick with it if you findactivities that you enjoy. There might be activities youcan take part in with other people, like walking, dancingor cycling. Keeping active with others is a good way toencourage each other and make it a social occasion.There are many ways to build physical activity into yourweekly routine. Just getting off the bus a stop or twoearlier than usual could help you do more walking. It’s alsoimportant to avoid spending long periods sitting down,so try to get up and move around regularly. Any activity isbetter than none!call: 0300 111 5 111 13

Keeping physically activeWhat counts, and how much?Each week, aim for at least 150 minutes of activityat a time can count towards your total, but if youexamples below, even better.30 minsModerate-intensity activityorper week15 minsHigh-intensity activityper weekOlder people should aim to be active every dayand minimise sitting for extended periods. Try to doactivities that improve balance and coordination,like walking, bowls or yoga, at least twice a week.You can find lots of ideas and information on the NHS Choiceswebsite, or ask your GP for advice about becoming more active.14visit: www.alzheimersresearchuk.org

Mental activity and wellbeingin total. As little as 10 minutes of activitycan manage longer periods, as shown in thePLUSMuscle-strengthening exercise2per weekMental activity and wellbeingSeveral studies have suggested a link between mentallystimulatingleisure activities and a lower risk of dementia.Other studies have linked spending more time in educationwith a lower risk and research is ongoing in these areas. It’snot clear which types of activity may be most beneficial butit’s a good idea to do things you enjoy.Keeping mentally active by learning new skills or joiningclubs can also be a good way to connect with other peopleand improve mental wellbeing, helping you to feel happierand more positive in life.call: 0300 111 5 111 15

Other diseases and medical conditionsOther diseases and medical conditionsThere is evidence that the following conditionscan increase the risk of dementia:Parkinson’s diseasestroketype 2 diabeteshigh blood pressuredepressionDown’s syndromemild cognitive impairment (MCI) - earlymemory and thinking problems consideredworse than those associated withnormal ageing.Each year, 5-10% of people who receive a diagnosis of MCIin the clinic or in research studies go on to develop dementia.However some people with MCI find their memory problemsdo not get worse while others find their memory returnsto normal.For advice on these conditions, you can talk to your doctor orcontact us for a list of organisations and support groups thatcan help.16visit: www.alzheimersresearchuk.org

Head injuries and dementiaHead injuries and dementiaSome studies have suggested that a serious head injuryor trauma could increase the risk of developing dementia,while others have not found this link. There is a specificform of dementia associated with damage from repeatedhead traumas, called dementia pugilistica. This conditionis believed to affect around 20% of retired professionalboxers. Outside the boxing ring, the term chronic traumaticencephalopathy (CTE) is used to describe long-termneurological side-effects of repeated head injuries sustainedin any context. Several contact sports’ governing bodies arenow undertaking research in this area, and have introducednew safety measures in recent years.call: 0300 111 5 111 17

ResearchAlzheimer’s Research UK has funded over£7.5 million of pioneering research into theprevention of dementia.We are also launching a Prevention Fund to answer the biggestquestions in prevention, seed-funding the best ideas. We’re thecharity leading the way in dementia research and we will notrest until people are free from the fear, harm and heartbreakof dementia.We passionately believe that dementia can only be defeatedthrough research. Thanks to the generosity of our supporters,and by working with the best scientists in the world, we willcontinue to support pioneering studies into risk reduction.Find out moreIf you have questions about dementia research or want to findout more about how to get involved in research, contact ourDementia Research Infoline on 0300 111 5 111 or emailinfoline@alzheimersresearchuk.orgThe Infoline operates 9.00-5.00pm Monday to Friday. Callscost no more than national rate calls to 01 or 02 numbersand should be included in any free call packages.18 visit: www.alzheimersresearchuk.org

Top tips for ahealthy lifestyle:don’t smokecontrol highblood pressurecontrol bloodglucose level if youhave diabeteskeep cholesterolat a healthylevelonly drinkalcohol withinNHS guidelineseat a healthybalanced dietmaintain ahealthy weightkeep physicallyand mentallyactivetake time foryour mentalwellbeingcall: 0300 111 5 111 19

Send me more informationFor free information, simply complete this slip. You candrop it straight in a post box or put it in an envelope labelledwith the freepost address overleaf. Alternatively, phone uson 0300 111 5555.I would like to know more aboutDementia: symptoms and diagnosisCaring for someone with dementia:organisations that can helpGenes and dementiaThe latest dementia researchTitleNameAddressWe would like to keep you informed about our researchand our progress in defeating dementia. However, if youdo not wish to receive any further communicationsfrom us, please tick here:R

We are the UK’s leading researchcharity aiming to defeat dementia.We welcome your comments to help usproduce the best information for you. You canlet us know what you think about this bookletby contacting us using the details below.Contact usAlzheimer’s Research UK3 Riverside, Granta Park, Cambridge CB21 6ADGeneral enquiriesT: 0300 111 5555E: enquiries@alzheimersresearchuk.orgDementia Research InfolineT: 0300 111 5 111E: infoline@alzheimersresearchuk.orgwww.alzheimersresearchuk.orgRRD-0715-0717Registered charity number 1077089 and SC042474