Approximately one million people in the UK are currently living with dementia, and this figure is projected to rise to between 1.4 and 1.6 million by 2040. Dementia is now one of the leading causes of death in the UK, affecting one in 11 people over the age of 65. In care homes across England, more than 70% of residents are thought to have some form of dementia or severe memory problem.
These figures are understandably alarming. However, there is reason for hope. Research suggests that nearly half of all dementia cases could be prevented or delayed if people were more aware of the risk factors and took steps to reduce them.
Dr Mani Santhana Krishnan, Consultant in Old Age Psychiatry and Specialty Clinical Director for mental health services for older people at Tees, Esk and Wear Valleys NHS Foundation Trust, explains how lifestyle choices can make a real difference.
Understanding dementia
Dr Krishnan said:
Dementia is a truly debilitating disease.
It’s often associated with memory loss and difficulties with problem-solving, but the symptoms go far beyond that. Dementia can affect communication, mobility and a person’s ability to carry out everyday tasks such as washing, dressing and eating.
Over time, it can strip people of their independence. It not only affects the person living with the condition but also has a deep emotional and practical impact on their friends and family. People can live with dementia for many years, leaving loved ones to watch and cope as the condition gradually progresses.
Risk reduction strategies, early detection and getting the right support will help people living with the disease to lead a more comfortable and happy life through the journey of the illness. However, what’s equally important is that these approaches might also help future generations to delay the onset of dementia and possibly even lead to its prevention.
While researchers continue to work on treatments to slow or prevent the disease, and charities provide vital support to the estimated 21 million people in the UK caring for a loved one with dementia, prevention and risk reduction remains a key priority.
What are the risk factors for dementia?
Dementia does not have a single cause, but several factors can increase a person’s risk. Majority of them can be modified with targeted interventions. These include:
- Age – Risk increases as we get older, but dementia is not a normal part of ageing.
- Genes – Certain genetic factors may play a role in some less common types of dementia, though genetics alone are rarely the cause.
- Hearing loss – Untreated hearing loss can cause the brain to work harder as people struggle to understand and can become confused. This can potentially accelerate brain shrinkage in areas linked to sound processing and memory.
- Sight loss – Poor vision reduces the brain’s sensory input, leading to less stimulation and faster cognitive decline. It’s linked to a 50–60% higher risk of dementia and can limit activity and social contact, increasing isolation.
- Depression – Depression can trigger biological changes such as chronic inflammation and elevated cortisol (stress hormone) levels, almost doubling the risk of dementia.
- Loneliness – A lack of social interaction reduces brain stimulation and increases stress hormones, which can lead to brain inflammation and shrinkage.
- Physical inactivity – Reduced physical activity lowers blood flow to the brain and increases the risk of conditions such as high blood pressure and diabetes, both linked to cognitive decline.
- Other health conditions – Diabetes, High Blood pressure and Obesity
- Excessive alcohol consumption – Drinking too much alcohol exposes the brain to harmful chemicals.
- Diet – An unhealthy diet can increase dementia risk by harming brain function, raising inflammation, and contributing to conditions like high blood pressure, diabetes, and high cholesterol.
- Smoking – Smoking damages the heart, lungs and blood vessels, including those supplying the brain.
- Air pollution – Exposure to air pollution may affect brain health and increase dementia risk.
Steps you can take to reduce your risk
The good news is that there are practical steps everyone can take to lower their risk of developing dementia.
Stay physically active
Regular physical activity is one of the most effective ways to protect brain health. Whether it’s walking, swimming, gardening, housework or a gym workout, 20–30 minutes of activity a day can reduce the risk of dementia by up to 20%.
Drink less alcohol
Cutting down on alcohol helps protect the brain and other vital organs. Aim to drink no more than 14 units a week, spread across several days.
Focus on a healthy diet
Eating a balanced diet can help lower dementia risk by supporting brain function and reducing inflammation. Focus on foods like fruit and vegetables, whole grains, oily fish, nuts, and olive oil.
Stop smoking
Stopping smoking significantly reduces the risk of heart disease and stroke. Within 12 weeks of quitting, circulation improves, supporting healthier blood flow to the brain and reducing dementia risk over time.
Manage your health conditions effectively
Controlling diabetes, blood pressure, cholesterol and managing your weight will help to reduce the burden to the heart and brain.
Look after your hearing
Regular hearing checks and using hearing aids when needed can help keep the brain’s sensory pathways active and reduce unnecessary strain on memory and thinking processes.
Look after your sight
Regular eye tests can spot problems early and help correct them with glasses, contacts, or treatment. Good vision keeps your brain active and engaged, which may help lower the risk of dementia.
Tackle loneliness and depression
Staying socially connected is vital for brain health. Regular interaction stimulates the brain, releases endorphins, lowers stress hormones and improves mood. Social engagement also helps build new neural connections, strengthening resilience against illness.
Not everyone finds it easy to build or maintain social connections, but charities and community organisations run many groups and activities that offer opportunities to meet others. Volunteering can also provide a sense of purpose and connection.
