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Doctor reveals how to reduce your risk of getting dementia - and the one early symptom you should never ignore
A doctor has revealed the lifestyle and diet factors that reduce the risk of dementia - and why one 'common' old age issue should be treated immediately.
Dr Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research and his areas of expertise include neuropsychology and neuroimaging.
'While it's not possible to guarantee prevention, we know that there are a number of measures we can take to reduce the risk of dementia,' he told FEMAIL.
The expert shared that hearing loss may elevate the risk of dementia because it reduces social and cognitive stimulation. Conversely, the use of hearing aids has been shown to protect against this risk.
In terms of diet, Dr Lam recommended a Mediterranean diet rich with vegetables, fruits, herbs, nuts, beans, and whole grains to keep your brain alert and healthy.
Dr Aaron Lam is a postdoctoral researcher at the Woolcock Institute of Medical Research
Does smoking cigarettes and drinking alcohol cause dementia?
Dr Lam revealed that comparative studies demonstrated that older adults who quit smoking may experience a reduced likelihood of developing dementia in the future, compared to those who continue to smoke.
South Korean research previously found that smokers face a 20 per cent greater risk of developing dementia when they reach old age.
'Excessive alcohol consumption is linked to brain changes and dementia,' Dr Lam added.
'A large longitudinal study followed over 9,000 participants for 20 years and showed that drinking more than 21 standard drinks a week was linked to a substantial increase in dementia risk.'
Dr Lam encouraged people to eat a Mediterranean diet to reduce the risk of dementia
What should I eat to keep my brain healthy?
'In terms of diet and food, findings have been a bit mixed but if an individual wants to make dietary changes the general consensus is that a Mediterranean diet may be beneficial,' Dr Lam said.
This diet prioritises ingredients that are staples in Mediterranean countries like Italy and Greece.
It includes whole grains, lean proteins like fish, healthy fats like olive oil, plant-based proteins like lentils, and nuts.
Research also consistently shows that eating a Mediterranean diet reduces the risk of heart disease by 25 per cent, and premature death by 23 per cent.
Will sleeping more reduce the risk of dementia?
'Optimising sleep is essential for brain health as it facilitates the clearance of neurotoxins accumulated during the daytime, including beta-amyloid, which is linked to Alzheimer's Disease,' Dr Lam said.
Sleep disorders, particularly obstructive sleep apnoea, increases with age but also heightens dementia risk.
Getting enough sleep encourages muscle growth and repair, helps keep your brain alert, improves your blood sugar levels, and prolongs your lifespan.
It's recommended you get seven to nine hours of sleep every night and maintain a good circadian rhythm.
