Surprisingly simple ways to help prevent dementia trends now

From eating a few squares of dark chocolate every day to stroking a neighbour's dog if you don't have one of your own, there are plenty of surprisingly simple things you can do to keep your brain firing on all cylinders well into your later years.

Although exciting trials are under way, investigating a new generation of drugs to treat Alzheimer's disease – the most common cause of dementia – these are not yet approved to be used and may have serious side effects.

So research is increasingly focused on ways to help prevent the brain deteriorating in the first place.

According to the charity Alzheimer's Society, about 40 per cent of dementia cases may be preventable. 

So here – in the second part of our exclusive series that you will want to cut out and keep – are 20 more lifestyle tweaks which will reduce your risk, as recommended by leading experts in the field.

1. The power of language

Numerous studies show people who learn a second language get a significant brain boost that lasts a lifetime.

'A remarkable 2007 study in Toronto showed that people who speak more than one language developed symptoms of dementia about four years later than those who only spoke one,' says brain surgeon and neuroscientist Dr Rahul Jandial, author of Life Lessons From A Brain Surgeon.

There are free apps such as Duolingo, which offers courses in more than 40 languages, if you want to learn at home.

2. A good night's sleep is vital

Chronic insomnia, defined as having difficulties for more than three months with either falling or staying asleep, has severe potential long-term implications – including raised blood pressure, heart problems, obesity, lowered immunity and depression.

'These are risk factors for developing dementia and there is also research to show consistent lack of sleep can lead to a build-up of beta-amyloid proteins, which have been linked to Alzheimer's disease,' says Professor Guy Leschziner, professor of neurology and sleep medicine at Guy's and St Thomas' Hospitals in London.

He recommends asking your GP for a referral for cognitive behavioural therapy (CBT) – a type of talking therapy that teaches a range of coping skills. There are also CBT courses available online.

3. Get checked for a hearing aid

'People often don't notice they're losing their hearing – but ask your GP to refer you for an audiology test if you're having problems or someone comments on your hearing,' advises Gill Livingston, professor of psychiatry for older people at University College London. 'Loss of hearing brings a massive loss of stimulation and particularly damages parts of the brain concerned with memory.'

Difficulty hearing is associated with up to a 91 per cent increased risk of developing dementia, according to Oxford University research in 2021– but research published last month in The Lancet found wearing a hearing aid wipes out this risk.

4. Embrace the Great Outdoors

Neuroscientist Dr Jandial recommends regular hourly walks in your local park to relieve stress, stimulate your mind and lower blood pressure, which all help to reduce your risk of developing dementia.

5. Build up your muscles 

Strength training two or three times a week builds muscle mass while also having an effect on potential causes of dementia. 

'A higher muscle mass acts as a deposit for glucose, mopping up the sugar from the blood stream, which could otherwise eventually go on to damage blood vessels leading to conditions such as type 2 diabetes and potentially contributing to dementia,' explains Dr Ashley Gluchowski, a clinical exercise physiologist at the University of Manchester. 

Keep increasing the intensity of your workout week after week by using heavier weights.

Dr Gluchowski adds: 'Challenging your muscles with heavier weights causes temporary damage to them, but the muscles build back stronger and denser.'

6. Eat more greens and grains

Serve up more folate-rich foods such as broccoli, asparagus, peas, lettuce, beans and whole grains.

There's growing evidence that folate – a B vitamin crucial for brain and nerve health, also known as folic acid – could help to ward off Alzheimer's in old age.

A 2005 study from the University of California found that men and women who regularly consumed 400micrograms of folate a day, through diet and supplements, cut their risk of developing Alzheimer's by more than 50 per cent.

It's thought folate curbs the activity of the amino acid homocysteine – high levels of which increase your risk of heart disease, stroke and dementia.

7. Get help if you're feeling lonely

Loneliness is a major risk factor for developing dementia, and for those who are already suffering dementia symptoms it can result in a significant deterioration in concentration, memory loss, understanding speech and performing simple everyday tasks.

Dr Tom MacLaren, a consultant psychiatrist at specialist brain clinic Re:Cognition Health, suggests consulting your GP about talking therapies and possibly antidepressants, as loneliness is also linked to depression. 'This might help stop cognitive damage before it becomes too severe,' he says.

8. Listen to your favourite tunes

According to research, music causes the brain's 'reward centres' to release feel-good chemicals. 

These include dopamine, which is known to counter stress, anxiety and low mood, which can all contribute to increasing your risk of developing dementia.

9. Thyroid hormone check for women

Scientists at Harvard and Boston Medical Schools found that women who had either the lowest or the highest levels of thyroid-stimulating hormone (TSH) were twice as likely to develop Alzheimer's as women with normal levels. This did not apply to men.

The exact mechanism is not known, but it's thought excessive levels of TSH may kill off neurons or damage cerebral blood vessels, while low levels may increase the protein beta-amyloid in brain cells, which has been linked to Alzheimer's.

'As well as being a potential risk factor, cognitive decline may also be a symptom

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