New things to consider to reduce your risk of dementia

Older person thinking about life

The third blog I ever wrote was about the things we can all do to reduce our risk of dementia. I published it on the 13 March 2024. Then on 31 July 2024 new data were published, which included two additional risk factors [1]. I couldn’t believe the timing of it, but that’s research for you, there is always something new coming out that we can learn from and tweak how we choose to live and what we will prioritise. For some of you it will be nothing, for others this could be a nice reminder that adding a couple of extra things into your week and potentially removing others will help you not only reduce your risk of dementia but prevent a number of other chronic illnesses along the way also.

So what did they find that is new?

The two modifiable risk factors they have added include untreated vision loss and high LDL cholesterol. They found that treatment for visual loss is effective and cost-effective in around 90% of people – these are good odds – and it is often in low to middle income countries that vision loss remains untreated. However, don’t get complacent, if you live in a high-income country like Australia or the United Kingdom, it is really important that you get your eyes checked regularly at any age. The paper does state the risk is high in later life but why not create good habits now. In Australia, eye check-ups are free annually, the same might be for you in your country. I would encourage everyone to get tested each year. I am very short sighted (thanks Dad!) and am vigilant about every year having my eyes tested as I know I am at much greater risk of having a detached retina than the majority of the population. Like trying to prevent dementia by understanding and acting on the risks, I am also doing the same for my eye health too. Will you join me in having an eye test every year? Also, if you need glasses, please find a way to get them, your eyes will not be the only part of your body to thank you, your brain will too. 

Having your annual eye check

The previous dementia risk factors did not include cholesterol. The latest one does. It is specifically high LDL cholesterol and they include this is mid-life. It must be noted though the researchers were unable to find a worldwide estimate or prevalence of LDL cholesterol and have used an estimate from one cohort, which is not ideal. However, even if there is a chance that this reduces your risk of dementia isn’t that worth looking into? The other benefit of lowering your LDL cholesterol is it reduces your risk of heart attack and stroke, therefore you are double dipping with improving your cardiovascular health, while reducing your risk of dementia. If you are unsure about your cholesterol levels and whether you need to try and lower your LDL cholesterol please consult your General Practitioner (GP) and have a conversation about it. If you haven’t been to your GP in years perhaps it is time to make an appointment. Would you expect your car to keep running without a check up for five years? Often when this happens, the cost of repairs are much larger than if you had had it serviced more often, prevention is always better than going through a tough illness that was potentially avoidable.

Foods that are good for us

To reduce your high LDL cholesterol, it is recommended to reduce saturated or trans fats, these often come in baked goods and fried foods. If you can replace them with healthy fats like nuts, seeds, avocados and fish such as salmon and tuna it would be good. Eating more fibre like oats, barley, legumes, apples, pears and carrots can also be effective in lowering LDL cholesterol. Things other than nutrition, like being physically active, managing weight, quitting smoking and limiting alcohol all contribute to improving cholesterol.

The other 12 modifiable risk factors haven’t changed but some have moved (i.e. early, mid or later life) as to when you need to be more aware of their presence. Less education still remains the only early life risk factor, but this has reduced in risk from 7% to 5%. Ten of the modifiable risk factors are now in midlife, the bolded ones below have moved (from later life) or are new:

• Hearing loss (now 7% risk)

• High LDL cholesterol (7% risk)

• Depression (3%)

• Traumatic brain injury (3%)

• Physical inactivity (2%)

• Diabetes (2%)

• Smoking (2%)

• Hypertension (2%)

• Obesity (1%)

• Excessive alcohol (1%)

The three factors in later life include: social isolation (5%), air pollution (3%) and visual loss (2%). If you feel you want to refresh yourself on the 12 modifiable risk factors, please just have another read of my third blog, you can do that by clicking here.

Dementia risk factors - Livingston et al, 2024

Where is the good news in all of this I hear you saying to yourself. Well, the good news is that almost half (45%) of dementia cases could potentially be prevented if these 14 risk factors can be eliminated. Scroll through the diagram above at each of the modifiable risk factors and ask yourself how many you have under control or you don’t have to worry about because you are doing enough.

Then make a list of the ones you could perhaps improve or start to work on.

Are there many?

If there are some but you don’t want to do anything about them ask yourself “Are you ok with doing nothing?” (no judgement some people are, some not so much). It is just being aware your risk will increase the more of that list you experience.

• If you said no to everything in the figure, keep going with what you are doing

• You might like to consider doing some free education courses in your local area. The library can help you can find them online. Massive Open Online Courses like those at Curtin University are also free if you don’t want the certificate, consider signing up to one today, click here to see what is available

• If you haven’t already this year make an appointment to see an optometrist, audiologist and your GP

• If you smoke and really want to quit try different things, a good friend saw a hypnotist and it helped her to quit smoking, such a brave thing to do and we are so happy she tried it

• If you are feeling down reach out to someone who can help. If you don’t connect with the first person you try, try again, they need to be right for you. Age plays no part in this, living with depression or feeling lonely or isolated can be very challenging. If you can find someone you are comfortable talking to, I would highly recommend it, and they might be able to make it a little easier. Sometimes life isn’t easy, but there are so many enjoyable things hiding away, we just need to find them

• If you are lucky enough to live somewhere with good air, go for a walk or get out and do something you enjoy. Being out in the fresh air, with others, doing something in nature can be really fun and relaxing

• Till next month….

Live the good life!

This month's blog is dedicated to my good friend Maureen, may you rest in peace, thank you for the fun times and the most amazing bacon sarnies, you will be in my thoughts always

Reference:

Livingston, G., Huntley, J., Liu, K. Y., Costafreda, S. G., Selbæk, G., Alladi, S., Ames, D., Banerjee, S., Burns, A., Brayne, C., Fox, N. C., Ferri, C. P., Gitlin, L. N., Howard, R., Kales, H. C., Kivimäki, M., Larson, E. B., Nakasujja, N., Rockwood, K., Samus, Q., Shirai, K., Singh-Manoux, A., Schneider, L. S., Walsh, S., Yao, Y., Sommerlad, A., & Mukadam, N. (2024). Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet, 404(10452), 572–628. 10.1016/S0140-6736(24)01296-0