HEALTH
Walk for 30 minutes a day
Another recommendation in the report
by the World Health Organisation
was to do at least two and a half hours
of moderate activity a week, such
as walking.
Walking boosts circulation to your
brain to lay down new neural circuits.
Research by Cambridge University found
women who walk for 30 minutes,
five times a week, reduce their risk of
memory problems and Alzheimer’s.
Find out more from Diabetes UK
on 0345 1232399; diabetes.org.ukWatch your readings
The first international
guidance on reducing
dementia risk was published
earlier this year by the
World Health Organisation,
and a key finding was to
keep blood pressure and
diabetes in check.
High blood pressure affects
memory, and may raise your
risk of dementia in later life.
A healthy reading is 120/
mmHg or below.
‘Have blood pressure
checks at least five-yearly
after the age of 40,’ says Dr
Melanie Wynne-Jones, ’morefrequently from 70 onwards,
or if it’s been raised before,
you have conditions/
medication that can raise
it, or you’re already on
hypertension treatment.’
Research from Imperial
College London suggests that
older people with diabetes
lose cognitive ability faster
than people with normal
blood-sugar control, and
research has suggested
a link between diabetes
and dementia.
‘There are ways you
can lower your risk of
developing Type 2 diabetes
and cognitive impairments,
including dementia,’
says Dr Emily Burns,
head of Research
Communications at
Diabetes UK. ‘Maintain
a healthy weight, have
a healthy balanced diet,
limit alcohol intake,
avoid smoking, exercise
regularly and keep your
blood pressure in check.’Beware the lifestyle pitfalls
Being a smoker and/or heavy
drinker takes a huge toll on your
brain. Smoking accelerates
ageing of the brain, and
increases fatty deposits in your
blood and artery walls, which
can restrict normal blood flow.Drinking heavily over time
can do longer term damage and
affect your memory, according
to research. Stick to the
recommended weekly guidelines
of no more than 14 units, with at
least two alcohol-free days.Hit your sleep sweet spot
‘There’s nothing more important
for your memory than night-
time sleep,’ says sleep expert
Professor Colin Espie.
It’s while sleeping that our
brains file information and
store long-term memories, and
sleep is believed to help clear
the toxic build-up of beta-
amyloid proteins found in the
brains of Alzheimer’s patients.
If you regularly fall short
of the recommended six to
eight hours a night, give your
sleep routine an overhaul. Ban
caffeine, alcohol and screens in
the hours before bed, and keep
your bedroom cool and dark.