Avoiding 14 risky factors could prevent or delay almost half (45%) of dementia cases, according to a recent report by 27 of the world’s leading dementia experts published in The Lancet medical journal.

Dementia, which refers to a range of conditions that affect the brain including Alzheimer’s disease and vascular dementia, affects around 57 million people globally, with the number expected to increase to 153 million by 2050. With statistics like these it’s likely most of us have or will experience what it means to live with the condition – whether personally or among close family and friends.

There’s no cure and some risk factors are beyond our control, such as our age and the genes we inherit. However, there are things we can do, either individually or as a society, that could measurably reduce or delay our chances of developing dementia.

Never too early, or too late

Gill Livingston, Professor at University College London and lead author of the report, says: “It’s never too early or too late to take action, with opportunities to make an impact at any stage of life.

“Healthy lifestyles that involve regular exercise, not smoking, cognitive activity in midlife (including outside formal education) and avoiding excess alcohol can not only lower dementia risk but may also push back dementia onset. So, if people do develop dementia, they are likely to live fewer years with it. This has huge quality of life implications for individuals as well as cost-saving benefits for societies,” she says.

The risk factors

Here are the 14 risk factors and some tips to tackle them:

• Quality of education in early life: Getting a good education when you are young can boost your cognitive reserve – the ability of your brain to cope with damage or decline. You can also keep your brain active in midlife by learning new skills, hobbies, or languages. And keep engaging in mentally challenging activities as you age, such as puzzles, games, reading, or writing, and stay curious and interested in the world around you.
  
  
• Social isolation: Feeling lonely or isolated can increase your risk of dementia, as well as affect your mental health and wellbeing. To stay connected, try to maintain regular contact with your friends and family, join social groups or clubs, or volunteer in your community.
  
  
• Air pollution: Breathing in polluted air can harm your brain, as well as your lungs and heart. To reduce your exposure, monitor the air quality index in your area and avoid walking or exercising along busy roads or industrial areas.
  
  
• Traumatic brain injury: Suffering a head injury can damage your brain and increase your risk of dementia later in life. To protect your head, wear helmets and headgear when playing contact sports or riding bikes and use seat belts and airbags in cars.
  
  
• Hearing loss: Losing your hearing can affect your communication, cognition, and social interaction. To prevent or treat hearing loss, avoid loud noises, use earplugs or headphones, and get regular hearing checks and hearing aids if needed.
  
  
• Hypertension: Having high blood pressure can damage your blood vessels and reduce blood flow to your brain. To lower your blood pressure, eat a healthy diet, limit your salt and alcohol intake, exercise regularly, and take medication if prescribed.
  
  
• Obesity: Being overweight or obese can increase your risk of dementia, as well as diabetes, heart disease, and stroke. To achieve a healthy weight, eat a balanced diet, limit your portion sizes and sugary foods, and be physically active.
  
  
• Smoking: Smoking can harm your brain, as well as your lungs, heart, and blood vessels. If you need help quitting, talk to your doctor, use nicotine replacement products or medication, and join a support group or online programme.
  
  
• Diabetes: Having diabetes can affect your blood sugar levels and damage your blood vessels and nerves, which can impair your brain function. To prevent or manage diabetes, follow the same advice as for obesity and hypertension, and monitor your blood glucose levels and take medication if prescribed.
  
  
• Depression: Experiencing depression can increase your risk of dementia, as well as affect your mood, motivation, and energy. If you’re feeling low, make sure you talk to your doctor, therapist, or counsellor, take medication if needed, and seek support from your friends and family.
  
  
• Physical inactivity: Being physically inactive can reduce your blood flow and oxygen to your brain, as well as increase your risk of obesity, diabetes, and heart disease. Aim for at least 150 minutes of moderate exercise per week, such as walking, cycling, or swimming, and do some strength and balance training as well.
  
  
• Excessive alcohol consumption: Drinking too much alcohol can damage your brain cells and impair your cognition and memory. Try to stick to the recommended guidelines of no more than 14 units per week, spread over at least three days, and have some alcohol-free days.
  
  
• High cholesterol: Make sure your cholesterol levels are tested regularly, especially after age 40 and even if you’re otherwise fit and healthy. If your levels are high talk to your doctor or a nutritionist to pinpoint foods to enjoy and avoid.
  
  
• Vision loss: Losing your vision can affect your ability to navigate, interact, and learn. To prevent or treat vision loss, protect your eyes from sunlight, avoid smoking, get regular eye exams and glasses or contact lenses if needed.

Dr Susan Kohlhaas, executive director of research at Alzheimer’s UK, pointed out in a CNN article that not all of these risk factors can be addressed by individuals alone.

“[Factors] like air pollution and early childhood education are bigger than individuals and communities,” she told CNN. “Tackling them will need structural changes to society to give everyone the best chance of a healthy life, free from the impact of dementia. Public health leaders must not ignore this message.”

In the meantime, we do what we can with what we have to help improve our chances of a long, brain-healthy life.