Yeah, I get it. Me too. 

Dementias are a horrible way to go. 

So what can we do about it?

Well, luckily (luckily??? Wow. I need to get out more), I’ve come across several articles and podcasts about the topic this week.

What puts you at risk for cognitive decline as you age?

Obviously, some risks are modifiable and some less so.

One of the biggest risks is whether your parents or grandparents died with dementia.

Another risk is being a woman - because, of course it is.

But, even if you’re a woman and your parents had dementia, it doesn’t mean it’s a dead cert for your future.

There are definitely things you can do to mitigate your risk.

Move more!

Oh come on! You didn’t think I was going to pass up this opportunity did you?

A review of 16 studies found that exercise decreases dementia risk by 28% and Alzheimer’s risk by 45%. 

Here are the highlights:

• Even when there’s a genetic predisposition to dementia, those with increased CV fitness can decrease their risks.
• Exercise increases blood flow to the brain, reducing vascular dementia risks;
• Both aerobic and anaerobic exercise promote the growth of new brain cells which support memory, learning and neural protection.
• Exercise also increases insulin sensitivity in the brain so that it can get the energy it needs to perform all its duties.
• Mobility, flexibility and balance focused activities (e.g. Pilates, PiYo, LiFT & FLeX and Strength & Stretch) reduce the risks of falls and associated complications which can lead to cognitive decline.

How much exercise should you do for good brain health? 

What’s good for your heart is good for your body is good for your brain:

• At least 150 minutes/ week [22 mins a day!] of anything that gets you out of breath;
• plus a couple of weight-training sessions;
• and at least one mobility/ flexibility/ balance session.

Take care of your second brain

Recent research is starting to identify the role of inflammation as a major factor in cognitive decline.

So, what can we do to reduce inflammation in the body?

Recent research indicates that a lot of the modern food we eat can create gut dysbiosis (i.e. it’s not happy!) and increase inflammation:

• Added sugars and refined carbs
• Low fibre foods and limited probiotic intake
• Artificial additives and pre-packed UPF

Obvs, I am not saying you can’t ever eat these things.

Nor do I subscribe to the whole “clean eating” thing or excluding big swathes of foods from your diet. 

An 80/20 approach to your diet allows you to still enjoy the occasional treat.

So, what can you add to your diet to reduce inflammation and reduce the risks of dementias?

• More minimally processed plant-based foods. This can include fresh, frozen or tinned.
• For preference, add lots of different coloured plant-based foods to get as many phytonutrients as possible.
• More prebiotics - fibre-rich foods like beans, pulses and legumes
• More probiotics - this can include things like live yoghurt and fermented foods (e.g. kimchi, sauerkraut).
• More essential-fatty acids from oily fish (preferably wild caught because farmed fish tend to be given a lot of antibiotics, which really upset your gut. Krill supplements are also good).

One recent review of studies identified that increasing all of these over a period of 6 months, resulted in a significant improvement (like 50%!) in cognitive health.

Obvs, I can't come round and cook for you (I would massively over-cater if I did), but I can help you with getting more movement into your life.

I have new blocks of classes starting in January 2025, and you can join the Priority Wait List:

Pilates classes in Hampton, Hampton Hill & Sunbury - join the list here

LiFT & FLeX classes in Hampton - join the list here