{"id":16122,"date":"2025-04-13T09:19:11","date_gmt":"2025-04-13T09:19:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/16122\/"},"modified":"2025-04-13T09:19:11","modified_gmt":"2025-04-13T09:19:11","slug":"im-a-dementia-nurse-and-its-not-an-inevitable-part-of-ageing-heres-what-id-do-to-prevent-it","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/16122\/","title":{"rendered":"I\u2019m a dementia nurse and it\u2019s not an inevitable part of ageing – here\u2019s what I\u2019d do to prevent it"},"content":{"rendered":"

A FADING memory can feel like an inevitable part of ageing.<\/p>\n

You start to misplace your keys, then have trouble remembering your neighbours\u2019 names, before getting lost on your way home from your local supermarket.<\/p>\n

\"Illustration<\/a><\/p>\n

5<\/p>\n

There are an estimated 982,000 people with dementia in the UKCredit: Getty<\/p>\n

But almost half of all dementia<\/a> cases are potentially preventable by addressing 14 “modifiable risk factors”, or things we can influence, according to a report in The Lancet.<\/p>\n

This includes social isolation, high blood pressure<\/a>, depression<\/a> and obesity<\/a>, all of which improve with exercise<\/a>.<\/p>\n

In fact, inactivity is said to account for two per cent of global dementia cases, so simply getting moving could stop hundreds of thousands of people falling ill.<\/p>\n

Separate research by Alzheimer\u2019s<\/a> Society suggests people who exercise regularly may be 20 per cent less likely to develop dementia than those who don\u2019t.<\/p>\n

Plus, Alzheimer\u2019s Research UK says one year of regular physical activity can make the memory centres in our brain larger, which can delay the onset of symptoms of Alzheimer\u2019s – the most common type of dementia.<\/p>\n

Gayle Madden, head of Admiral Nurse Academy at Dementia UK, tells Sun on Sunday Health: \u201cStudies show that exercise can improve blood supply and nutrients to the brain, which helps with memory<\/a> and thinking skills.<\/p>\n

\u201cBut while regular physical activity can in some cases reduce the risk of developing certain types of dementia, it can\u2019t completely stop the progression of it.\u201d<\/p>\n

There are an estimated 982,000 people with dementia in the UK. By 2040, this number is expected to rise to 1.4million.<\/p>\n

Keen to slash your risk of becoming one of them? Here are the best ways to get moving\u2026<\/p>\n

WEIGHT A BIT<\/p>\n

JUST two strength-based workouts per week for six months could boost your memory and protect brain structures affected by Alzheimer\u2019s, research published in the journal GeroScience this week suggests.<\/p>\n

Five simple tests that could indicate dementia\"Woman<\/a><\/p>\n

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Grab a set of dumbbells for bicep curls, as two strength-based workouts per week for six months could boost your memoryCredit: Getty<\/p>\n

It\u2019s exactly how much the NHS<\/a> already recommends, alongside 150 minutes of moderate aerobic exercise, like cycling<\/a> or tennis<\/a>.<\/p>\n

The study, by the State University of Campinas, concentrated on the benefits in people already experiencing mild cognitive impairment (MCI<\/a>) – often a precursor to dementia.<\/p>\n

Author Dr Isadora Ribeiro said: \u201cWeight training is a strong ally against dementia, even for people who are already at high risk of developing it.\u201d<\/p>\n

So grab a set of dumbbells for bicep curls, or try some bodyweight exercises like push-ups and squats.<\/p>\n

Liam Grimley, personal trainer and co-founder of 432 Fitness, says: \u201cIf you have access to a commercial gym, take advantage of an induction and ask instructors for technique guidance.<\/p>\n

\u201cHiring a trainer is an investment but one that can really pay off.\u201d<\/p>\n

YouTube is a great place to find free strength workouts, including ones you can do at home.<\/p>\n

However, Pilates, gardening<\/a> and even walking up stairs are also great for your muscles.<\/p>\n

SLOW AND STEADY\"Senior<\/a><\/p>\n

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Doing Tai Chi for 60 minutes three times a week will improve brain healthCredit: Getty<\/p>\n

EVER tried Tai Chi? The ancient Chinese martial art combines exercise and mental focus.<\/p>\n

And doing it for 60 minutes, three times a week, is enough to improve brain health<\/a>, according to a review of studies by Canadian researchers.<\/p>\n

If you\u2019re a little more mobile, you could give yoga a go.<\/p>\n

Yoga, which involves holding postures and stretches, has been shown to increase grey matter in the brains of older women.<\/p>\n

The research, published in the Journal of Alzheimer’s Disease, found that just three months of yoga had brain-protecting effects, preventing neurodegenerative changes and cognitive decline.<\/p>\n

Gayle says: \u201cThese low-impact exercises can also reduce anxiety and depression, and lower blood pressure.\u201d<\/p>\n

GET YOUR GROOVE ON\"Young<\/a><\/p>\n

5<\/p>\n

A 30-minute salsa class can boost spatial working memory by 18 per cent<\/p>\n

AN energetic dance class could also support your brain.<\/p>\n

Gayle says: \u201cDancing and learning choreography keeps it active, which in turn raises levels of the \u2018happy hormone\u2019 serotonin and eases stress.\u201d<\/p>\n

Research by Coventry University found that a 30-minute salsa class boosted spatial working memory by 18 per cent – and that was after just one session!<\/p>\n

And scientists at the Albert Einstein College of Medicine discovered that dancing reduced the risk of dementia by 76 per cent in people aged 75-plus over 21 years – twice as much as reading.<\/p>\n

Find your local dance group with apps like Ceroc or ClassPass, or give a Zumba class, which combines dance and fitness, a go.<\/p>\n

STEP UP<\/p>\n

WE\u2019RE told to do 10,000 steps a day, and for good reason.<\/p>\n

A study by the University of Southern Denmark<\/a> found that people who walked about 9,800 steps per day were 51 per cent less likely to develop dementia than those who didn\u2019t walk at all.<\/p>\n

Participants who managed 3,800 daily steps were 25 per cent less likely.<\/p>\n

Liam says: \u201cIf you\u2019re new to walking, get into the habit of walking five to 15 minutes a day.<\/p>\n

\u201cBuild this up by an extra five to 10 minutes each week until you can happily do 30 to 90 minutes in one walk.<\/p>\n

\u201cIf you can, walk to work, schedule strolls with your buddies, or join a walking group such as The Ramblers.\u201d<\/p>\n

HIIT IT\"Healthy<\/a><\/p>\n

5<\/p>\n

HIIT workouts can help improve the functioning of the hippocampus better than less vigorous exercise<\/p>\n

LOVED by Joe Wicks<\/a>, high intensity interval training gets you very hot, sweaty and breathless.<\/p>\n

It involves short bursts of maximum effort followed by rest periods, repeated several times.<\/p>\n

It sounds extreme but you can make your workouts super speedy – just 20 minutes, for example – and your brain will thank you.<\/p>\n

A study by the University of Queensland found HIIT reduced age-related shrinkage and helped improve the functioning of the hippocampus better than less vigorous exercise – and the effects lasted for at least five years.<\/p>\n

The hippocampus is responsible for memory and learning and is one of the first regions affected by Alzheimer\u2019s.<\/p>\n

Liam says: \u201cFind a local bootcamp or search for Tabata workouts on YouTube<\/a>.<\/p>\n

\u201cTake it easy to start with, gradually increasing your effort until you feel confident to give it 100 per cent.\u201d<\/p>\n

HOW DOES EXERCISE PROTECT AGAINST DEMENTIA?<\/p>\n