Scientist reveals prime 5 tricks to kick-start a more healthy way of life and scale back dementia threat on the identical time

Dementia is the UK’s biggest killer, taking the lives of over 76,000 Britons each year—but a top scientist says there are ways to lessen your chances of developing the disease.

Dr Harry Pritchard, an Alzheimer’s Society Research Fellow based at the University of Manchester, has dedicated his career to exploring the link between cardiovascular health and the memory-robbing illness. 

He believes that  there are five lifestyle changes everyone can adopt to protect themselves against dementia, which is an umbrella term for a collection of terminal brain diseases.

Of these, Alzheimer’s disease, which is associated with the abnormal build-up of amyloid and tau proteins in the brain, is the most common. 

It accounts for over half—around 60 per cent—of cases, and according to figures released by the Alzheimer’s Society in 2024, more than a million people are thought to have the condition. 

Worryingly, it’s estimated that a third of those currently struggling with dementia are undiagnosed.

There’s also been a huge spike in the disease being diagnosed in younger people—those aged 60 and under—but their struggles are often written off as symptoms of a midlife crisis, with changes in behaviour including a newly adopted belligerent attitude and hard drinking, often ignored. 

Sadly, it’s predicted that one in three people born today will develop dementia in their lifetime, but Dr Pritchard says that there are simple steps we can take to protect ourselves—and it all starts with our vascular health.

Everyone experiences dementia differently. Use this checklist to help you make a note of your symptoms before you talk to your GP.

A top dementia expert has revealed five tips to lower risk of developing the illness dementia

Dr Harry Pritchard [pictured]

Blood vessels are the body’s network of tubes—arteries, veins and tiny capillaries— which act as a transport system carrying blood, oxygen and nutrients to cells, and taking away waste products including carbon dioxide.

Previous research has shown damage to the brain’s blood vessels can lead to reduced oxygen reaching the vital organ and can cause ‘silent’ damage. 

It is a major cause of vascular dementia, the second most common type of the disease.

But thankfully, Dr Pritchard says there are several ways in which you can look after your blood vessel health, helping lower your risk of developing dementia.

And, many of them are ones that can help improve your overall health, making them good potential New Year’s resolutions. 

Keep blood pressure under control

It’s estimated that one in three adults in the UK have high blood pressure, which is when the force of blood pushing against artery walls is consistently too high.

The common problem causes the heart to have to work harder to pump blood around the body, increasing risk of heart attacks, strokes, kidney disease and vision loss.

The first thing that he recommended is to keep your blood pressure under control

And Dr Pritchard says the danger is if it consistently exceeds 140/90 mmHg – a measure of blood pressure, it could cause serious damage.

This, he explained ‘places excessive strain on the vessels in your brain, potentially causing lasting damage’.

Research has shown that people with high blood pressure in midlife – from 40 to 64 years of age – are more likely to develop dementia later in life. 

Maintain a healthy weight

It’s long been warned that being overweight raises risk of a whole array of health issues such as type 2 diabetes, heart disease, stroke and certain cancers. 

Dr Pritchard warns it has also been linked to an increased risk of dementia, so he recommends striving to maintain a healthy weight.

He said: ‘Studies suggest that obesity between the ages of 35 and 65 can increase dementia risk in later life by about 30 per cent. 

‘People with obesity are more likely to have high blood pressure and type 2 diabetes, both of which are risk factors for dementia. 

The second thing he suggests is making sure you’re maintaining a health weight

‘Obesity can also lead to chronic inflammation in the body, which can have knock on effects on the brain. 

Experts typically recommend eating a healthy diet with less processed foods and exercising more to lose weight. 

Manage blood sugar levels

It’s thought more than four million people have some form of diabetes, with experts warning many may be living with it undiagnosed.

The most common is type 2 diabetes, often triggered by poor diet, is when the body doesn’t produce enough of the hormone insulin, leading to high blood sugar levels.

Similarly, it raises risk of heart attack and stroke but as well as also causing blindness, kidney failure and nerve damage, Dr Pritchard says it increases dementia risk.

This is especially true he says, ‘if they have had it for many years and it’s not been managed effectively to keep blood sugar levels under control’.

He said: ‘Diabetes damages the blood vessels within the brain, making them leak and reducing the amount of blood being delivered to the brain. 

The third thing he says to do is manage blood sugar levels as diabetes increases dementia risk

‘It also allows toxic substances to enter the brain and damage nerve cells.’

So, he said: ‘If you already have diabetes, managing it effectively through lifestyle changes and medication can help reduce your risk of dementia. 

He recommends doing this by ‘eating a healthy, balanced diet, being physically active and maintaining a healthy weight.

Quit smoking 

The next thing he recommends is quitting smoking, a dirty habit of a still six million Britons, despite experts long warning of its detrimental health impacts.

According to the NHS, it can cause heart disease, several cancers, hearing and vision loss, joint damage, digestive issues, high blood pressure – and dementia. 

It can cause dementia similarly because of the way in which smoking can damage people’s blood vessels. 

Dr Pritchard said: ‘It damages the blood vessels in your body, including those in your brain. This means that brain cells don’t get enough blood to work properly.

The fourth thing he urges people to do is quit smoking to lower dementia risk and chances of a whole array of health issues

‘Smoking also damages a person’s heart and lungs, which are both involved in keeping the brain well-supplied with oxygen.’

He added: ‘But here’s the good news – stopping smoking is thought to reduce your risk to the level of non-smokers. 

‘And the earlier someone quits and the longer they stay smoke-free, the better it is for their health. 

‘It is never too late to quit smoking.’ 

Keep physically active 

It’s long been advised that exercise can boost your health, lowering your risk of illnesses like heart disease, type 2 diabetes and certain cancers.

The simple lifestyle tweak can also help stave off the memory-robbing illness, says Dr Pritchard, who is a keen runner outside of the lab.

The final thing he recommends is keeping physically active whether that’s running or walking

He said: ‘Research has shown that people who take regular exercise may be up to 20 per cent less likely to develop dementia than those who don’t.’

But he added: ‘You don’t need to run marathons – physical exercise does not just mean playing a sport or running.

‘It can also mean daily activities such as brisk walking, cleaning or gardening.

‘Being active doesn’t just prevent dementia by lowering your blood pressure and helping you lose weight. 

‘It improves the health of your heart and blood vessels, directly benefiting the brain’s blood supply.’ 

He is a member of the Dementia Run Club which is made up of 10 people with a personal or professional connection to the illness.

It come as dementia cases continue to rise in the UK, with nearly one million Britons currently affected – a figure projected to reach 1.4 million by 2040.

While it has no cure, early diagnosis can help slow progression and manage symptoms, which include memory loss, difficulty concentrating, mood changes and problems following conversations.

Growing evidence suggests changes in vision, hearing, taste, touch and balance can appear years before classic symptoms.

Experts have also warned that problems with spatial awareness, such as standing too close to others, may emerge up to 20 years earlier.

According to the Alzheimer’s Society, dementia costs the UK £42 billion a year, with families shouldering much of the burden. That figure is expected to rise to £90 billion within 15 years.

Separate analysis by Alzheimer’s Research UK found 74,261 people died from dementia in 2022, up from 69,178 the previous year – making it the country’s single biggest killer.

Get running for dementia! 

This is the last week to secure a place for the AJ Bell Great North Run through the ballot, after this you can enter via a charity place. 

As well as the Great North Run, the AJ Bell Great Run Series calendar includes the Great Birmingham Run (3 May), the Great Bristol Run (10 May), the Great Manchester Run (31 May), the Great Scottish Run (4 October) and the Great South Run (18 October).