Dementia, a condition affecting about 55 million people worldwide, is often seen as an inevitable part of aging.
However, it’s less widely known that lifestyle choices can have a major impact on the onset of dementia, despite genetic factors playing a key role, SurreyLive reports.
In a recent episode of the ZOE Science and Nutrition podcast titled “Simple Steps to Prevent Dementia,” Dr. Claire Steves, Professor of Ageing and Health and Head of the Department of Twin Research and Genetic Epidemiology at King’s College London, explored how we can alter our daily habits today to reduce the risk of developing dementia in the future.
She stresses that the misconception that dementia is both untreatable and unpreventable is far from the truth.
Dementia is a broad term encompassing various disorders that affect cognitive function. Dr. Steves explains: “Most people who get diagnosed with dementia have probably had some symptoms going back for maybe years.”
So, how can we check our likelihood of developing dementia, and more importantly, how can we prevent it?
Dr. Steves highlights that while genetics certainly play a role, it doesn’t mean we are helpless against our genetic destiny.
“What I realistically say to patients is: it’s about getting as many different colours of fruit and vegetables into your diet as possible and making sure that you’re getting good plant based fats into the diet because the brain is hugely metabolically active. It needs a lot of nutrients”, she explained.
“And we know that a wide variety of plant based nutrients is really important for brain health. And I talk about colours because actually there’s evidence that flavonoids are a really key phytonutrient for brain development.”
The podcast suggests following the Mediterranean diet to boost cognitive health: “There’s real scientific studies that show that switching to this Mediterranean diet, which is high in the things you’re describing and low in like the more traditional Western diet of meats and white bread, actually has an effect on dementia.”
Dr. Steves also highlights the link between heart and cognitive health.
“We know that there’s a relationship between vascular health and brain health,” she explained. “So if you’re eating a diet that’s good for your heart, it’s going to be good for your brain, and put backwards the balance of things that are going on in your brain that might relate to Alzheimer’s“.
However, it’s not just about what we eat. The expert also outlines what an ideal workout should look like for those looking to reduce their dementia risk, especially for those who aren’t yet used to regular exercise.
She said: “I do tell all my patients to make sure they’re physically active at least three times a week, it’s probably the biggest thing that you can do to help your overall fitness. [If you’re not very physically active], I think you need to get out and walk 45 minutes at least three times a week.”
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