Worried about dementia? You might be able to significantly reduce your risk. A groundbreaking study suggests that up to 45% of dementia cases could be avoided through simple lifestyle changes and environmental adjustments. Toby Curless, a doctoral researcher at Alzheimer's Research UK, is sharing his expertise – and actionable advice – with a wide audience via engaging TikTok content.

Curless, who is simultaneously completing his PhD and creating accessible educational content, has identified 14 key areas where individuals can take control of their brain health. Let's dive into these impactful changes, backed by scientific research and presented in a way that's easy to understand and implement.

The Power of Prevention: Understanding the Numbers

The statistics are sobering. Dementia is a growing public health concern, impacting millions worldwide. The fact that nearly half of cases might be preventable is a powerful message of hope and agency. It means that our choices *do* matter, and we're not simply at the mercy of genetics or age.

14 Lifestyle Changes to Protect Your Brain

Here’s a breakdown of Curless's 14 recommendations, grouped for clarity:

1. Physical Activity & Diet

• Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise per week. This boosts blood flow to the brain and promotes neuroplasticity.
• Healthy Diet: Adopt a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit processed foods, sugary drinks, and saturated fats.
• Maintain a Healthy Weight: Obesity is a significant risk factor for dementia.

2. Cognitive Engagement & Social Connection

• Keep Your Mind Active: Engage in mentally stimulating activities like puzzles, reading, learning a new language, or playing musical instruments.
• Stay Socially Connected: Maintain strong social relationships and participate in community activities. Loneliness and isolation are detrimental to brain health.

3. Managing Health Conditions

• Control Blood Pressure: High blood pressure damages blood vessels in the brain.
• Manage Blood Sugar: Diabetes increases the risk of dementia.
• Lower Cholesterol: High cholesterol contributes to plaque buildup in arteries, restricting blood flow.
• Quit Smoking: Smoking damages blood vessels and increases inflammation.

4. Sleep & Head Injury Prevention

• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for brain repair and memory consolidation.
• Protect Your Head: Wear a helmet during activities that carry a risk of head injury.

5. Additional Factors

• Limit Alcohol Consumption: Excessive alcohol intake can damage the brain.
• Reduce Air Pollution Exposure: Studies suggest a link between air pollution and dementia.
• Hearing Loss: Address hearing loss – it's linked to cognitive decline.
• Depression & Anxiety: Seek treatment for mental health conditions.

Taking Action Today

The good news is that many of these changes are within our reach. Start small – choose one or two areas to focus on and gradually incorporate more healthy habits into your routine. Remember, it’s never too late to invest in your brain health. Follow Toby Curless on TikTok (@tobycurless) for more evidence-based tips and insights. Your future self will thank you!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional for personalized guidance.