Dementia continues to be the most dreaded illness associated with aging, and recent data has confirmed its status as the leading cause of death in the UK, with over 76,000 fatalities recorded last year. However, experts emphasize that more than a third of these cases can be avoided through straightforward lifestyle adjustments.

The 2024 report from the Lancet Commission on dementia has highlighted 14 key factors that heighten the risk of developing the condition. Notably, this includes two newly recognized factors: untreated vision loss and high cholesterol. The report is based on an extensive review of previous studies that examined factors affecting brain health. These 14 risk factors offer a comprehensive view of the influences on cognitive decline.

To lower the risk of dementia, experts suggest incorporating simple lifestyle changes, such as engaging in recommended levels of physical activity.

The NHS advises that adults between the ages of 19 and 64 should engage in at least 150 minutes of moderate-intensity activities, like brisk walking or hiking, or 75 minutes of vigorous activities, such as running or swimming, each week.

Additionally, it is recommended that they perform activities to strengthen major muscle groups at least twice a week. For those aged 65 and over, it’s important to remain physically active on a daily basis, even through light exercises, and strive to meet the same weekly activity targets when possible.

Adults aged 65 and over are also recommended to be physically active every day, even if it is just light activity, and aim for the same weekly goals where possible.

Maintaining a healthy weight, quitting smoking and avoiding drinking excessive amounts of alcohol can also all help reduce dementia risk.

And tackling high cholesterol and high blood pressure is key. Normal blood pressure is considered to be between 90/60mmHg and 120/80mmHg.

Social connection is also thought to play an important role in maintaining cognitive function as we age. 

Social isolation can increase a person’s risk of dementia by about 60%, according to Alzheimer’s Society. Joining social clubs, groups or classes can help people stay connected. 

Alzheimer’s Research UK advises that it is important to note that these risk factors do not mean individual cases of dementia can be easily attributed to either lifestyle or non-lifestyle factors.

Its website says: “Just as we are all affected by both the genes we’re born with and the lives we lead, our chances of developing dementia are influenced by both too. And there’s no sure-fire way of preventing it.

“What this research is saying is that dementia is more common among people who have one or more of these risk factors.”