MEMORY loss is usually the first thing that comes to mind when talking about dementia.
But while it’s the key feature of the condition estimated to affect around one million Brits, there are a number of other clues body parts can tell you about your risk.
Dementia, of which Alzheimer’s is the most common type, can impact how you speak, think, feel and act, and it’s characterised by a decline in brain function over time.
There’s no known cure, but there’s lots you can do to reduce your risk of dementia – beyond taking care of your brain alone.
We asked Dr Ahmad Khundakar, a senior lecturer in biomedical sciences and neuroscience at Teesside University, to explain what you need to know about the different body parts that could provide clues to your dementia risk, and how to future-proof them…
1. EARS
IF you find yourself constantly shouting, ‘WHAT did you say?’ in conversations, it might be time to get your lug holes checked.
Dr Khundakar, says: “As highlighted in the recent Lancet Commission report on dementia, prevention and care, hearing loss remains a significant risk factor for dementia.
“Untreated hearing loss can lead to reduced stimulation to our brain, which may contribute to the development of dementia.
“When hearing is impaired, the brain has to work harder to process sounds, diverting resources away from other cognitive functions and potentially accelerating cognitive decline.”
REDUCE YOUR RISK: To protect your ears and reduce dementia risk, get regular hearing check-ups.
Take a free online hearing test on the The Royal National Institute for Deaf People website.
Dr Khundakar says: “Use hearing aids if advised.
“Avoid prolonged exposure to loud noises and use ear protection when necessary.”
2. WRISTS AND HANDS
OPENING jars can be tricky for everyone sometimes, but if you’ve long given up even trying or always ask someone else, it’s time to rebuild your grip strength.
Dr Khundakar says: “Weak grip strength is often associated with conditions such as frailty and sarcopenia, the loss of muscle mass and strength that occurs with ageing.
“Both frailty and sarcopenia are linked to an increased risk of falls, cognitive decline and dementia.”
One study looked at 190,000 people over the age of 56, testing their handgrip strength and looking at their brain health 10 years later.
According to the findings, published in JAMA Network Open, people with lower grip scores were more likely to later have problems with thinking and memory, brain imaging markers of vascular dementia, and diagnoses of dementia, a decade later.
REDUCE YOUR RISK: Dr Khundakar says: “To improve your muscle strength, engage in regular exercise, particularly weight-bearing activities, to maintain muscle mass and grip strength, and follow a balanced diet rich in protein and nutrients.”
Weight-bearing exercise (which can also be called strength training, or resistance training) works the muscles, which helps keep them strong.
You can do these in the gym, at fitness classes or at home. Even carrying the shopping or pushing the lawnmower helps – are you doing these often?
The NHS recommends those over 65 do activities that improve strength, balance and flexibility on at least two days of the week.
For adults younger, it’s recommended to do strength training that works the full body at least twice a week.
You can also buy hand-held grip strengthener devices, so you can build muscle while you’re sitting watching telly – try this one from Amazon.
3. EYES
DON’T put off getting glasses!
Dr Khundakar says: “Like hearing problems, vision loss has recently been recognised as a risk factor for dementia by the Lancet Commission.
“Poor vision or untreated eye conditions, such as cataracts or glaucoma, can limit sensory input to the brain and increase the risk of cognitive decline.
“Vision problems may also lead to accidents or falls, which can further impact brain health.”
REDUCE YOUR RISK: It goes without saying that to protect your vision, you need regular eye check-ups.
It’s recommended to get a test at least every two years, or more often if your optician advises, or if symptoms come up.
Dr Khundakar says: “Wear sunglasses, ensure good lighting at home, manage conditions like diabetes and hypertension [which can have complications of the eyes], and stay mentally active by reading, doing crosswords, or staying socially engaged.”
Eye conditions can increase the risk of cognitive decline[/caption]
4. LUNGS
YOUR brain is hungry for oxygen, so being able to take good deep breaths is really important.
Dr Khundakar says: “Poor lung function, caused by smoking, chronic obstructive pulmonary disease (COPD) or air pollution, can damage the tiny air sacs in your lungs called alveoli, which can make it harder for blood to carry oxygen to the brain.
“The brain relies on a steady supply of oxygen to function properly and any reduction in oxygen levels can have a negative impact on cognitive health.”
REDUCE YOUR RISK: If you’re a smoker, stop.
Download the NHS Quit Smoking App for support and judgement-free advice.
Dr Khundakar also says to avoid air pollution where possible.
“Engage in cardiovascular exercises like walking or swimming to improve lung capacity, and practice deep breathing exercises or yoga, which may help reduce anxiety and improve lung function,” he says.
Download The Breathing App for breathwork exercises.
Stop smoking to protect your lungs[/caption]
The tests you can do now to reduce dementia risk
- Hearing test (free on the NHS, or check pharmacy or opticians)
- Eye test
- Blood pressure (NHS Health Check or a pharmacy)
- Cholesterol (NHS Health Check)
- Alcohol consumption quiz
5. SKELETON
AGEING is a given, but weak, break-prone bones and regular falls don’t have to be.
Dr Khundakar says: “Low bone density, or osteoporosis, and dementia may be linked through shared risk factors such as ageing, vitamin D deficiency and physical inactivity.
“Falls resulting from weak bones can also lead to head injuries, increasing the risk of an acute confusional state called delirium, which is thought to significantly worsen dementia symptoms.
“Maintaining strong bones is therefore an important part of protecting your brain.”
REDUCE YOUR RISK: Prescribe yourself some sunshine – the best way to get vitamin D.
Between October and March, when there is less sun, the NHS also advises everyone to take a vitamin D supplement, particularly those most at risk including people who live in care homes and are outdoors less.
Poor oral health, such as gum disease and dental caries, has been linked to an increased risk of dementia
Dr Khundakar
Ensure adequate intake of calcium too – dairy products like milk, cheese, and yogurt, green leafy vegetables like broccoli and cabbage, tinned sardines, nuts and seeds are good sources.
Dr Khundakar says: “Protect yourself against falls by improving balance and strength and have your bone density checked if you’re at risk.”
Risk factors include taking high-dose steroid tablets, a family history of osteoporosis or a history of an eating disorder.
Tai Chi is brilliant for balance and yoga is a gentle way to build strength (try Yoga with Adriene on YouTube).
Low bone density and dementia may be linked through shared risk factors[/caption]
6. HEART
YOUR ticker could hold the answers to your brain health.
Dr Khundakar says: “The heart and blood vessels are closely tied to brain health, as conditions like hypertension [high blood pressure], high cholesterol and atherosclerosis (narrowed arteries) can reduce blood flow to the brain, increasing dementia risk.
“Small blood vessels reaching the brain may become damaged by poor heart health or by diabetes, reducing oxygen supply, potentially leading to damage to the brain tissue and cognitive decline.”
REDUCE YOUR RISK: Dr Khundakar says: “Maintain cardiovascular health through a heart-healthy diet, regular exercise and managing blood pressure and cholesterol levels.”
Skipping will get your heart pumping in no time – check out the Jump Rope Training App.
And go big on whole grains – like brown rice, oats and whole grain pasta and bread – to help slash high cholesterol.
Keeping your heart healthy can help keep your dementia risk low[/caption]
7. GUT
LOVING your gut is not just great for digestion, but mood and your brain too.
Dr Khundakar says: “There is growing evidence that the gut plays a role in brain health.
“The gut-brain axis suggests that gut health, particularly the balance of the microbiome, may influence cognitive function.
“Poor gut health can lead to inflammation, which is linked to dementia.”
There are so many factors that can influence the health of your gut – which is an organ made up of trillions of bacteria.
This includes your diet, stress levels, alcohol use, and whether you’ve recently used antibiotics.
REDUCE YOUR RISK: Dr Khundakar says: “Support your gut health with a diet rich in fibre, probiotics and prebiotics, while avoiding excessive ultra-processed foods and refined sugars.”
Try adding fermented foods to your diet, like having kefir with your yoghurt in the morning, and swapping ketchup for kimchi – a fermented red spicy cabbage – when you next have sausages.
The gut is home to trillion of bacteria that can alter your health[/caption]
8. LIVER
YOUR liver “plays a role in detoxifying the body and regulating metabolism”, says Dr Khundakar, but it’s not often we think about it in connection with the brain.
“Liver dysfunction, such as from excessive alcohol consumption or obesity, can lead to a buildup of toxins, affecting brain health,” explains Dr Khundakar.
For example, researchers in Sweden found that people over the age of 65 with non-alcoholic fatty liver disease (NAFLD) – that’s the one typically caused by obesity – had higher rates of vascular dementia than those without it.
REDUCE YOUR RISK: There are lots of things you can do for liver health.
Dr Khundakar says: “Protect your liver by limiting alcohol consumption, maintaining a healthy weight and avoiding excessive use of medications, known as polypharmacy.”
The NHS recommends drinking no more than 14 units of alcohol spread over a week (a standard glass of wine is 2 units and a pint of beer/lager/cider is 2-3).
To protect against NAFLD, or stop it worsening, eat a diet to manage weight, eating plenty of wholefoods like fruits, vegetables and brown grains, while limiting sugar and fried foods.
9. TEETH
YOUR gnashers can signal all types of conditions, from pregnancy and to dementia.
Dr Khundakar says: “Poor oral health, such as gum disease and dental caries, has been linked to systemic inflammation and an increased risk of dementia.”
For example, one review of 14 studies found that of the 34,000 participants, those with more tooth loss had a 28 per cent higher risk of dementia, on average.
It’s theorised poor oral health may lead to increased bacteria in the mouth which in turn, may cause inflammation in the brain.
REDUCE YOUR RISK: Problems with teeth are already more common with age.
So it’s all the more important to keep a good brushing and flossing routine – twice a day.
Dr Khundakar says: “Practice good oral hygiene, visit the dentist regularly, and treat gum disease promptly to protect your teeth and gums.”
