A neurology professor says there are steps to support brain health and lower the risk of dementia.
Jonathan Schott, professor of neurology at UCL and chief medical officer at Alzheimer’s Research UK; This summer we have outlined six easy ways to boost your brain.
1. Learn new skills (you can enjoy)
“Doing what you enjoy keeps your brain active,” Schott recommends. “I previously said, ‘If you don’t like Sudoku, don’t do Sudoku.”
It’s about finding what you’re engaged and inspired, he stresses.
“For some people, it’s reading books. For others, it’s going to be playing chess and learning new skills like crocheting,” says Shott.
Learning new skills or getting better with existing skills can help you maintain your brain’s flexibility, explains a neurology professor.
“What we think is when you learn new skills, those areas. [in the brain] A better connection will lead to stronger connections. Therefore, if you repeat the skill over and over again, the movements become more automated.
2. Do something active every day
“I think exercising is the only best we can do,” says Schott. “We talk about Alzheimer’s Disease Research UK about what’s good for your mind and what’s good for your brain, because many of your heart risk factors are also risk factors for brain disease.
“Exercise can lower blood pressure, lower cholesterol, lose weight and give you a sense of happiness.
“Ideally, I would like to do a little exercise every day and increase my heart rate for at least 20 minutes, three or four times a week.”
There is also growing evidence suggesting that exercise buffers some of the effects of dementia in the brain.
“The mechanism is not entirely clear, but chemicals released from muscles can enter the brain and actually change this,” he adds.
3. Go for regular walks
“What’s really interesting is that you don’t need to do that much exercise,” says Schott. “We are not talking about running a marathon, we are talking about walking and going up stairs every day.
“Some of the studies we’ve done suggest that it’s actually a relatively small but sustained amount of activity, which may be the most beneficial.”
Walking with others will bring even more valuable social benefits, and Alzheimer’s Disease Research UK plans to host a variety of walks this summer for treatment events across the UK, from family-friendly, accessible 5km routes to more challenging 42km hikes.
4. Stay connected
Also, some studies suggest that social isolation can increase the risk of dementia, so maintaining connections with others is a powerful way to support brain health.
“Do what you want to do with others, not just do it yourself,” Schott recommends. “Keeping can help you stay connected, get feedback on people and compare how your brain performs with others.
“When someone says to me, I’m a little worried about my memory. My immediate thought is to say what your memory looks like compared to the people you hang out with.”
5. Check your blood pressure
“It’s really important to keep an eye on your blood pressure,” says Schott. “We and others have discovered that blood pressure in their 30s and 40s can actually have the most impact on brain health.”
The professor explains that blood pressure monitoring is important because dementia generally comes from two main causes. Neurodegenerative diseases and cerebrovascular diseases, the latter of which involves damage to the blood vessels of the brain.
“Lowing blood pressure probably puts less strain on blood vessels in the brain, making it more likely that the brain will be strained and less likely to become clogged or ruptured,” he explains.
6. Complete the UK Think Brain Health Checkin from Alzheimer
“I recommend that everyone be thinking about checking in for brain health,” Schott recommends. “It’s used by over half a million people in the UK. You can go in and fall into your own personal situation, and you can ask questions about exercise, smoking, eating, alcohol and more.
Join Alzheimer’s Research UK this summer to join Walk for A Cure’s return to one accessible 5km national walking event. For more information, please see Alzheimer’s Research UK: Walk for Cure Home
