Let’s Address Dementia
Dementia in all it’s forms is a devastating disease. So many of you have family or friends, who have been effected and it’s heart breaking. In the USA its one of the top diseases impacting women, and in the UK it is the leading cause of death. So much is yet to be understood as the effects are often hugely individualised. However, we do now have strong indicators of what we can do to reduce our risk and we want to empower you, and those you know, with this information.
The Lancet Commission provides 14 evidence based interventions from their work on Dementia Prevention, Intervention and Care. Here we will summarise the science:
In their 2024 update, the Commission concluded that ~45% of dementia cases could be prevented or delayed by addressing modifiable risk factors across the lifespan. Although you cannot eradicate the risk entirely, a significant factor is environmental and lifestyle.
Let’s explore the modifiable risk factors using the life-journey of early life, midlife and later life to help you understand where the greatest points of influence rest:
Early Life
- Low education: Improve access to quality education (build cognitive reserve)
Midlife
- Hearing loss: Screening + hearing aids (the largest single contributor in 2020 model)
- Traumatic brain injury (TBI): Injury prevention (helmets, fall prevention)
- Hypertension (high blood pressure): Detection, ideally root cause treatment or medication
- Excessive alcohol consumption: Reduce intake
- Obesity: Body fat reduction through healthy means
- High LDL cholesterol: Lipid control ideally through diet and support
Late Life
- Smoking: Smoking cessation
- Depression: Identification and supportive treatment
- Social isolation: Increase social engagement
- Physical inactivity: Regular exercise
- Diabetes: Prevention and management
- Air pollution exposure: Reduce exposure
- Vision loss: Treatable vision issues (glasses, cataracts, etc.)
Although the above list may cause you worry or concern, if you see behaviours or environmental circumstances which you can relate to, it is vital to remember that whatever action you can take now, today, is still a positive. Like most things in life, in the ideal world you would address all these from a young age, but that’s not often realistic. Being informed about what you can do, at whatever stage in your life you’re at, is still hugely valuable.
In case it is supportive for you to have the more major point’s to dial in, here is a summary:
- Lifts weights: vital for health overall, but particularly supportive of reducing dementia risk. We have hundreds of FREE workout’s on our YouTube channel, and many structured workout programs (including beginner level) on our website.
- Stay socially connected: This is not always easy and sometimes making new friends can feel overwhelming. If you need a gentle start, make sure you join us in our free Move Daily Hustle Facebook page. You don’t even have to post, you can just commit to regularly checking in and seeing what is going on.
- Manage blood pressure and lipids: Although your doctor should always be the source of test results and data, you can now get very convenient blood pressure monitors for home. They can be a great way to track how your blood pressure is trending.
- Don’t smoke: This one needs no caveat, as you’re already aware of the extensive and long term research on the negatives of smoking. This doesn’t mean it’s easy for you to quit, so please seek professional support if needed.
- Keep moving: Aim for an average of 7,000 steps a day, which is the evidence backed amount recommended to really swing the dial on reducing all cause mortality and therefore positively impacting dementia risk.
If you are struggling with dementia and someone you love, there are many charities you can reach out to. The Dementia Society of America, the Alzheimer’s Society of Canada and Dementia UK are just some of those available.
Dial in Expert Dr Rogers
Dementia was the key topic when Tracy spoke to Dr Stephanie Rogers on a recent Move Daily Talks podcast episode. You can find Stephanie on Instagram and catch the podcast right here. Together, Stephanie and Tracy cover all the 14 points re-summarised below and it’s a really practical and insightful discussion.
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Every Saturday Tracy is joined by a special guest on her hugely successful, and informative podcast, Move Daily Talks. Here is the latest release for you to listen to, learn from and enjoy. Or watch it on YouTube.
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