How to dodge Alzheimer’s — read, avoid stress and middle-age spread

A review of research on how people might reduce their chances of developing dementia has produced a list of 10 suggestions back by strong evidence.

‘Mentally stimulating activities’ such as reading are key to avoiding dementia.

To avoid Alzheimer’s disease, be educated as much as possible when young, take part in “mentally stimulating activities” such as reading, and try to avoid head trauma and stress.

These are among 10 suggestions backed by “strong evidence” and nine with weaker evidence, in a review of how people might reduce their chances of developing the dementia.

The researchers, led by Jin-Tai Yu, of Fudan University in China, reviewed 243 observational studies and 152 randomised controlled trials to find how the risks could be reduced.

Their top 10 suggestions included avoiding diabetes, depression and high blood pressure in midlife. Suggestions that were less proven included getting regular physical exercise, sufficient good quality sleep, maintaining a healthy body weight and good heart health in later life, avoiding smoking and including vitamin C in the diet.

Dementia is a leading cause of death, with no new drug treatments for dementia in almost 20 years. Recent research has suggested that the number of cases may be reducing, however, possibly due to lifestyle changes.

The study in Journal of Neurology, Neurosurgery & Psychiatry, is based on a review of 395 studies.

The researchers concluded that the top 10 risk factors were insufficient education and cognitive activity, a high body mass index in late life, high blood levels of the amino acid homocysteine, depression, stress, diabetes, head trauma, high blood pressure in midlife and orthostatic hypotension, a condition where blood pressure falls significantly when someone stands up quickly.

Regular physical exercise is among the nine suggestions that are less proven.

Nine further factors with weaker evidence included obesity in midlife, weight loss in late life, lack of regular physical exercise, smoking, insufficient good quality sleep, cerebrovascular disease, frailty, atrial fibrillation and insufficient vitamin C in the diet. Rosa Sancho, head of research at Alzheimer’s Research UK, said the findings on head trauma and homocysteine were intriguing.

“Identifying risk factors like this is an important starting point for further research into ways to limit their impact and help people live for longer free from dementia,” Dr Sancho said.

“Alzheimer’s Research UK’s Dementia Attitudes Monitor (shows) just a third of people think it’s possible to reduce their dementia risk. The best way to keep your brain healthy as you age is to stay physically and mentally active, eat a healthy balanced diet, not smoke, drink only within the recommended limits and keep weight, cholesterol and blood pressure in check.”

Fiona Carragher, director of research and influencing at Alzheimer’s Society, said: “In recent years, research has suggested that nearly a third of dementia cases may be preventable and this review builds on this idea, specifically in relation to Alzheimer’s disease and how certain risk factors, many of which are associated with cardiovascular health, may be within our control.”

The Times