How simple lifestyle changes could offset menopause-linked dementia risk

Scientists found that going through menopause is associated with reduced grey matter – the brain tissue that's essential for thinking, memory, emotional processing and movement. But dementia isn't something that inevitably comes with getting older.

Research from the Lancet Commission suggests that up to 45 per cent of dementia cases around the world could potentially be prevented or delayed by making lifestyle changes and addressing 14 risk factors within our control.

Information services manager at Alzheimer's Research UK, Emma Taylor, shared advice on what we can all do to look after our brains.

She said: "The Think Brain Health campaign at Alzheimer's Research UK breaks brain healthy behaviours, that we can all do, down into three pillars.

"The first pillar is all about loving your heart, because what's good for your heart is also good for your brain. The next pillar is all about staying sharp, and the third pillar is about keeping connected."

When it comes to looking after your heart – and therefore your brain – keeping conditions like high blood pressure, high cholesterol and diabetes in check is crucial.

She added: "Conditions such as high blood pressure, high cholesterol and diabetes can all damage the blood vessels, particularly in the brain, and when that happens, less oxygen and nutrients are able to supply our brain cells with what they need to function normally."

Getting regular check-ups at your GP or local pharmacy is, therefore, a great starting point.

The next big thing to tackle is smoking, as it's linked to heart disease and causes blood vessels to narrow, reducing oxygen flow to the brain. Similarly, limiting alcohol to 14 units weekly is recommended.

Maintaining a healthy weight is also important, as obesity between the ages of 35 and 65 could triple your dementia risk.

On top of this, it's crucial to keep the brain active and challenged throughout life is another powerful way to protect yourself.

Ms Taylor said: "We know that keeping our brain active and challenged throughout our lives can also really help with our brain health and to reduce our risk of dementia."

Picking up new skills and tackling puzzles can work wonders for this.

Alzheimer's Research UK has even launched a Think Brain Health picture puzzle designed to make use of those spare moments during the day – like waiting for a train – to give your brain a workout.

And here's something you might not expect: getting your eyes tested regularly is actually important for brain health, too.

"It's crucial to have regular eye tests because our eyes and our brains are very closely connected," Emma noted.

Additionally, staying connected to others is just as vital for brain health.

"Research suggests that social isolation is linked to an increased risk of dementia," Emma added.

"Depression, in particular, is a recognised risk factor for dementia, so keeping connected to the people around us is a really good way to give back to our brain."

Regular catch-ups with friends and family, or joining clubs like dance classes or reading groups, can make a real difference.

Physical activity is brilliant for the brain too, because it helps blood vessels grow and function better, and can even enlarge the memory centres in your brain over time.

Ms Taylor said: "So, being physically active could actually delay the onset of dementia."

Walking with others is particularly beneficial, strengthening social bonds while keeping you active.