by If you are a coffee lover who loves to visit different concerts and spend time on Netflix – you could be at increased risk of a common brain condition.
Scientists are warning that certain seemingly harmless habits could be prematurely aging the brain, with different daily habits increasing your chance of developing dementia.
From smoking to avoiding your GP, here are thirteen habits that could increase your risk of dementia:
1. Drinking alcohol
To no one’s surprise – having a pint in the pub is not a great habit for your brain. Although people think that only binge drinking is harmful, it is clear that even a small drink can have a big impact.
One study, published in 2022, concluded that just two pints of beer or a glass of wine per day can age the brain by ten years. Amazingly, just one pint can age your brain two years prematurely.
A second research study of 40,000 Britons found that alcohol was one of the three most harmful, but preventable risk factors for dementia – with diabetes and air pollution the other two. Dr Esther Walton, from the University of Bath, said: “Alcohol is certainly one of the most common causes of brain aging.”
“People who drink tend to have older brains, but we don’t know why – older-looking brains may make us drink.”
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2. Losing enough sleep
It’s common knowledge that not getting enough hours in bed can lead to forgetfulness, irritability and low energy. However, the problems can become long-term, even if it doesn’t feel like it. According to scientists, not getting enough sleep in the long term has the potential to increase your risk of dementia.
A study published in Nature Communications found that those who slept six hours or less a night increased their risk by 30 percent compared to people who got seven hours or more. According to the authors, sleep is important because it helps clear toxic proteins associated with Alzheimer’s from the brain.
Separate research concluded that teenagers were less efficient, flexible and resilient when they didn’t get enough sleep. Also, they had difficulties understanding things, controlling their behavior and controlling their emotions.
3. Spending too much time alone
One US study looked at the brains of healthy adults who reported feelings of loneliness. The researchers found that these people had elevated levels of cortical amyloid – a marker used to help diagnose dementia.
Additional research has linked social isolation to early-onset dementia, when symptoms appear before age 65. Dr Walton said: “There is some strong evidence that loneliness is associated with a faster aging brain.”
4. Going to concerts
Loud noise increases your risk of hearing loss, making you more likely to develop dementia, according to scientists. There are many ways in which this can be done, such as listening to music through headphones, on the radio, or live in concert.
This could be listening to music through headphones, on the radio, or live at a concert, or from the workplace. Dr Tim Beanland, from the Alzheimer’s Association urged people to protect themselves and get checked soon. He said: “If you are exposed to loud sounds for long periods (or if you have any concerts coming up in the coming months), wear ear protection when necessary.”
“It’s important to get your hearing tested. You can usually book a free hearing test at your local optometrist or talk to your GP about a referral to an audiologist. This will reveal any hearing issues and offer ways to manage them, for example using a hearing aid.”
5. Having a cup of coffee
Shockingly, some papers say that drinking coffee is associated with an older brain – although experts say there is no evidence to suggest that caffeine can cause dementia.
A study in Nutritional Neuroscience found that heavy coffee drinkers (those who have more than six cups per day) were 53 percent more likely to be diagnosed with dementia compared to light drinkers (one to two cups per day). They also tended to have smaller amounts of total brain volume, particularly in the area responsible for memory.
6. Missing DG appointments
Missing routine appointments, such as having your blood pressure and cholesterol levels checked, is no good. Dr Beanland said: “We know that poor cardiovascular health is a risk factor for brain diseases such as stroke, Alzheimer’s and vascular dementia so why, ‘What’s good for the heart is good for the head’.”
7. Not getting enough exercise
Getting regular exercise can reduce your risk of developing dementia by 28 percent, according to the Alzheimer’s Association. This includes going to the gym, getting your steps or enjoying a morning swim.
Dr Beanland said: “Research has shown that regular physical activity is one of the best ways to reduce your risk of dementia. Part of this is about living a healthier lifestyle: exercise, a healthy diet and so on. “
8. Participating in contact sports
One study in Denmark found an increased risk of dementia for 10 years after a head injury in people over 50 years of age. Furthermore, the risk of dementia increased with the number of head injuries received.
Another study at the University of Glasgow found that professional footballers had a three and a half times higher risk of death from progressive brain injuries than the general population. They were five times more likely to die from Alzheimer’s.
9. junk food
There are mixed opinions regarding the link between diet and brain conditions. However, it goes without saying that eating healthy is good for you, and will have a protective effect.
Dr Beanland said: “There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking and some forms of dementia. This means eating more fruit, vegetables and whole grains with your shopping basket, and eating less red meat and sugary foods.”
Dr Walton said: “There is not much evidence for exercise or diet. However, diet has been shown to influence other measures of biological aging such as epigenetic ageing.”
10. Lack of education
Although cognitive decline is something everyone goes through as they age. Some evidence suggests that this decreases with a higher level of education – and therefore your risk of dementia.
Dr Rosa Sancho, head of research at Alzheimer’s Research UK, said: “While it is difficult to measure how much individual lifestyle factors contribute to our overall risk of dementia, this study supports the idea that education can we early in life influence our. risk of developing the condition.”
11. Living with a stressful job
It goes without saying that too much stress is not good for you. While some will thrive on stress, too much will affect your sleep, skin and mental health, it can also cause brain shrinkage.
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According to the Alzheimer’s Association, stress affects the immune system, which is known to play a key role in the development of dementia. The hormone cortisol is released during periods of high stress, and this is linked to anxiety, depression and dementia.
12. Scroll without mind
Research from 2023 shows that we spend an average of seven hours staring at a screen. However, it could be much more.
This is causing a big impact on our brains – and something called “digital dementia.” Although not an official condition, it describes problems with short-term memory, forgetfulness, difficulty recalling words and trouble multitasking due to overuse of technology.
Another study in 2023 found that more than four hours of screen time a day was associated with an increased risk of dementia. Dr Beanland, author of Mind Games, said: “The mental exercise is simply, the brain is like any other muscle: to keep it trim, you have to go to the gym for brain health improve and improve mental fitness. Activities such as puzzles work to stimulate the brain in a different way, by building a ‘cognitive stock’ of stronger nerve pathways.”
13. Smoking
“Although it is by no means a harmless habit, if you smoke, you are at a much higher risk of developing dementia later in life,” said Dr Beanland.
It is estimated that smoking increases the risk of developing dementia by 30 to 50 percent. According to some experts, around 14 percent of dementia cases worldwide can be attributed to smoking.
