Survey after survey shows dementia is the disease we fear more than any other, even cancer – but there are simple steps we can take to protect ourselves, say experts.
But what is clear is that many people could avoid or delay the onset of the disease through healthy lifestyle measures and treating risk factors. Advertisement We all need to realise that the processes that cause dementia don’t just happen in old age, explains Professor Paul Matthews, 67, a director of the UK Dementia Research Institute and head of the department of brain sciences in the faculty of medicine at Imperial College London.
‘The hypothesis is that metformin can tweak the ageing process of cells, including brain cells,’ says Professor Matthews. ‘It could have a similar effect to the impact statins have had on preventing cardiovascular disease.’Walks briskly for 33 minutes a day Sir Muir Gray, founder of the dementia risk reduction programme, walks briskly for 33 minutes a day to reduce the risk of dementia
‘This type of exercise reduces the risk of atherosclerosis – thickening or hardening of the arteries – which can cause dementia, strokes and heart attacks. Brisk walking also directly protects the brain tissue. ‘A little bit of intermittent stress is not necessarily a bad thing as it increases levels of the hormones cortisol and adrenaline which can improve mental focus, but you don’t want to be continually stressed. ‘Too much stress, leading to persistently elevated levels of these hormones, can increase metabolism in brain cells, causing a build-up of toxic by-products, which damage brain cells.
.... and sleep between 10PM and 6AM‘I also make sure I get seven to eight hours’ sleep – crucially in a window between 10pm and 6am,’ says Dr Gratwicke. In bed by 10PM Brain imaging specialist Dr Ian Harrison, of University College London, sticks to a strict bedtime of 10pm every day ‘The brain has a cleaning system, called the glymphatic system, which removes a build-up in proteins and waste products.
Switch off phone at nightFor the same reasons about sleep and brain health, Roger Watson, 68, an honorary professor of nursing at the University of Hull, who works in care of older people, always switches off his phone at night.