Over one million in the UK may face dementia by 2025 - can a healthy lifestyle delay or prevent 40% of cases? Photo / 123rf
It is estimated over one million people in the UK will have a diagnosis of dementia by 2025. It’s a sobering thought, but new research suggests 40 per cent of these cases could be delayed or prevented by prioritising a healthy and active lifestyle.
Although this sounds encouraging, losing weight, getting fit and drinking less alcohol are noble goals that require a level of commitment that many of us struggle to sustain. So, it’s hardly surprising we’re increasingly inclined to reach for vitamins and supplements to try to stave off memory loss – especially if we can’t quite manage to surrender all our bad habits.
According to US figures, the global brain health supplements market was valued at US$7.6 billion ($12.3b) in 2021, and is expected to reach $15.59b by 2030, driven by an ageing population desperate to find out how to prevent dementia.
Dementia is an umbrella term for a range of different conditions that affect the brain and cognitive function. There are several different types of dementia but, in the UK, Alzheimer’s disease is the most common, followed by vascular dementia. Less common types include dementia with Lewy bodies, frontotemporal dementia, mixed dementia and young-onset dementia.
According to the Alzheimer’s Society, the type of dementia can affect people in different ways, especially in the early stages. However, the most common dementia symptoms include memory loss, difficulty planning or organising, problems with language and communication, changes in perception (including delusions and hallucinations), losing track of the time or date, and mood changes.
“If you find you are getting more forgetful, that things are getting worse and it’s causing difficulties that are new to you, it can be helpful to check in with people around you to see if they’ve noticed. At this point, I would encourage people to talk to their GP,” says Claudia Cooper, a professor of psychological medicine at Queen Mary University of London, and co-director of a new Dementia and Neurodegeneration Policy Research Unit (DeNRRU).
“We all have a certain risk of getting dementia, which is determined by our genetics, lifestyle and stress levels, and our individual experiences,” says Cooper. “We can all take steps to reduce this risk. There isn’t a one-size-fits-all approach, but we know taking positive steps to support your cognitive well-being is the most empowering and helpful way forward.”
Although there is currently no cure for dementia, an enormous amount of research is underway to find out if the progression of dementia-causing diseases can be slowed or stopped in their tracks. For example, scientists are currently studying stem cells to find out how damage to the brain begins and how it could be halted, and immunotherapies are being explored as possible ways to boost the body’s defences.
The Clarity study is measuring how effective the monoclonal antibody lecanemab (aka BAN2401) is at preventing or delaying the very early stages of Alzheimer’s, and other research suggests the drug donanemab can result in a modest slowdown in progression of the disease.
“These are some very exciting new drugs, and in people with mild Alzheimer’s, it looks like these have the potential to slow things down,” says Cooper. “This makes it a bit more important that we look at early detection, so that people are better placed to access potential treatments.”
“The relationship between supplements and dementia prevention or improvement of cognitive function is a complex and evolving area of research,” says registered nutritionist Charlotte Faure Green.
However, in some instances, there may be a good case for taking supplements to prevent dementia and Alzheimer’s.
“As we age, the body’s ability to absorb certain nutrients may worsen. Factors such as reduced stomach acid production, changes in digestive enzymes, and alterations in the gastrointestinal tract can contribute to decreased absorption of nutrients. While this doesn’t necessarily mean that everyone should automatically take supplements, it does highlight the importance of paying attention to nutrient needs as we get older, including those pertaining to brain health.”
B vitamins
“If someone comes to see their doctor about memory problems, we will check their folate and vitamin B12 levels as a routine part of the NHS work-up,” says Cooper. This is because research indicates the B vitamins are believed to be protective against Alzheimer’s disease and age-related cognitive decline.
Faure Green warns supplementation may also be necessary if you’re taking prescription medication. “Medications like metformin, commonly used for diabetes, may lower absorption of essential nutrients, such as vitamin B12. This can lead to potential deficiencies impacting neurological function. PPIs and H2 blockers, which are commonly prescribed for stomach acid issues, can also affect nutrient absorption and lead to deficiencies which may impact brain health and cognition.” She adds: “Those taking medications should discuss any potential for dietary adjustments and/or supplementation with their healthcare provider.”
Ginkgo biloba
“Ginkgo biloba has been studied for its potential cognitive benefits,” says Faure Green. “Ginkgo leaves contain flavonoids and terpenoids, which are both antioxidants, and while some studies have shown modest improvements in cognitive function and memory, the overall evidence is not strong, and results have been inconsistent.”
Omega-3 fatty acids
“Research suggests that omega-3 fatty acids, found in fish oil, may have a protective effect on cognitive function and may reduce the risk of dementia, including vascular dementia and frontotemporal dementia,” says Faure Green. “Omega-3 fatty acids are thought to reduce inflammation and oxidative stress in the brain – both of which may contribute towards the development of dementia. However, more research is needed to establish a clear connection.”
Vitamin E
“Early studies suggested that vitamin E might have a protective effect against cognitive decline, but more recent research has been inconclusive. It is important to note that high doses of vitamin E may even be associated with certain risks.” Although rare, vitamin E toxicity can cause bleeding, muscle weakness, fatigue, nausea, diarrhoea and dizziness.
Glucosamine MSM
Recent research found daily glucosamine use was associated with a 15 per cent lower risk of dementia, 17 per cent reduced risk of Alzheimer’s, and 26 per cent reduced risk of vascular dementia.
“Having long been used for joint health, emerging data suggests that glucosamine could have neuroprotective and anti-neuroinflammatory effects which lower dementia risk,” explains Faure Green.
Evidence suggests 12 things we can do throughout our lives to reduce our risk of dementia. Some of these include:
As a starting point, it’s wise to get health checks every five years, starting from the age of 40. Cooper says, “I think it’s hugely important as many of us may not go near the doctor at any other time”.
“You don’t know what your blood pressure or cholesterol level is unless you check, and there’s strong evidence to show that high blood pressure increases a person’s risk of developing dementia.”
Cooper’s latest research project, The Apple-tree study, is developing and testing a prevention programme to reduce the risk of developing dementia in people over the age of 60 through lifestyle and behaviour change and technology.
She explains, “What we recommend in the Apple-tree intervention is eating more healthily, moving more, having social connections, looking after your physical and mental health, and reducing alcohol and smoking. These are the key things, but anything that gives you a sense of ownership over your health is likely to help.”
Diet
“There is evidence to suggest that certain diets, such as the Mediterranean diet and anti-inflammatory diets, may be associated with a reduced risk of cognitive decline and dementia,” says Faure Green. “A study published in 2023 showed that adherence to a Mediterranean diet had a 23 per cent reduced risk of developing dementia. However, it’s important to note that while these diets show promise, no single approach guarantees prevention.”
Exercise
Studies show that regular exercise, especially in midlife, can reduce the risk of cognitive decline and dementia. This seems to be particularly true for aerobic or cardiovascular exercise, and could include things such as walking, swimming, cycling, gardening and dancing. In fact, new research suggestseven light physical activities such as housework, taking the stairs and shopping can make a difference.
Brain games and training
According to the Alzheimer’s Society, brain training games and activities can improve memory and thinking, but there’s not yet enough evidence to show they can prevent dementia. However, researchers at Rush University in Chicago have found a “cognitively active lifestyle” in old age, which could include activities such as reading, writing letters and playing games, could boost cognitive reserve and delay the onset of Alzheimer’s by up to five years.
Learning a language
Learning a second language can also boost cognitive reserve and help delay the onset of Alzheimer’s disease by up to five years. Research from Iowa State University found this was most pronounced in bilingual people who speak more than one language fluently. The good news is that it’s not too late to start learning, as any activity that challenges your brain and makes it work harder can be beneficial.
Playing a musical instrument
A new study from the University of Exeter has found that playing a musical instrument or singing in a choir is linked to better brain health in old age. The Protect study found that playing an instrument, particularly the piano, is linked to improved memory and the ability to perform complex tasks, which could help to reduce the risk of dementia.
Daily meditation, according to a French study, could help to protect against dementia by encouraging people to stay focused, and boosting happiness and wellbeing while reducing stress, anxiety and depression – all of which can impact brain health.
“The female hormones oestrogen, progesterone and testosterone are well known to have important biological effects on our brains,” explains Dr Louise Newson, a GP and menopause specialist. “So, it is very likely that replacing missing hormones by taking hormone replacement therapy, or HRT, reduces future risk of developing dementia. This
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