New research published today on World Alzheimer's Day brings encouraging news for millions of Britons worried about dementia.
Scientists have found that simple lifestyle changes could cut your risk of developing the condition by as much as 45 per cent.
The findings come from major studies in America and Finland that tested whether everyday habits like staying active, eating well, and keeping up with friends could protect our brains as we age.
It turns out these simple changes surpass the benefits of new medications – but without the side effects or potential price tag.
According to Alzheimer's UK, medications to treat memory and thinking problems are free in England for people who are 60 and over, or who have a payment exemption. In Northern Ireland and Wales, they are free to everyone.
But the confirmation that positive lifestyle changes can boost cognitive prospects offers a new hope to the nation.
The groundbreaking POINTER trial in the US followed older adults at high risk of decline over two years.
In the trial, participants assigned at random to a structured, team-based lifestyle saw real improvements in their thinking and memory skills.
They exercised regularly, followed Mediterranean and DASH-style eating patterns, kept their minds active, and stayed connected with others through group activities.
The results were particularly impressive for skills like planning and decision-making.
'Up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors'
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Similar findings came from Finland's FINGER trial, in which participants with high heart disease risk scores experienced cognitive benefits when assigned at random to a multidomain lifestyle.
The study proved that the same healthy habits that protect your heart can shield your brain too.
Experts behind these studies say it's time for doctors and health officials to embrace this approach.
"While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer's disease have surged by more than 140 per cent," explained Dr Charles H. Hennekens, a professor at Florida Atlantic University's medical school.
A Mediterranean-style diet reduces inflammation and improves blood flow to the brain
| GETTY"At the same time, it is estimated that up to 45 per cent of dementia risk could be attributed to modifiable lifestyle and environmental factors."
He pointed out that physical activity boosts brain chemicals that support memory centres, while Mediterranean-style diets reduce inflammation and improve blood flow to the brain.
A Mediterranean diet prioritises plant-based foods with some lean meats and fish, wholegrains, and olive oil, with infrequent consumption of sweets.
As for the benefits of social interaction, staying engaged within communities keeps our minds sharp through mental stimulation.
"Clinicians now have powerful, evidence-based tools to help their patients prevent or slow cognitive decline – tools that go beyond medications, are generally low-risk, and are cost-effective," added Dr Parvathi Perumareddi, who co-authored the research.
Lifestyle modifications provide a cheap – even free – solution to cognitive decline, potentially offsetting the staggering financial impact of dementia care.
In the US alone, family members provided 19.2 billion hours of unpaid care last year – worth over $413 billion (around £306 billion) to society. The UK faces similar pressures on families and the NHS.
But the latest findings offer new hope. Research suggests that reducing risk factors by just 10 to 20 per cent each decade could lower dementia cases by 15 per cent.
This would mean thousands of families spared the heartbreak of watching loved ones fade away.
Dr Hennekens concluded: "While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health.
"Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline."
The message is clear: start making these changes now. Whether it's joining a walking group, switching to healthier meals, or simply staying connected with friends, every positive step protects your brain for the future.