Dementia: what it really means
A common myth is that dementia is just “getting older.” While it’s true that age is the biggest risk factor, dementia happens because diseases damage the brain, making it harder for cells to communicate with each other. Over time, this leads to problems with memory, language, mood, or personality.
Right now, around 57 million people are living with dementia worldwide. By 2050, that’s expected to rise to 153 million.
The main types
Dementia is an umbrella term for different conditions. Alzheimer’s is the most common, making up about half of cases, with memory loss usually the first sign. Vascular dementia comes next, accounting for 25% of cases, linked to strokes and reduced blood flow to the brain. Dementia with Lewy bodies brings Parkinson’s-like symptoms along with vivid hallucinations. And frontotemporal dementia, though less common, affects personality, behaviour, and language. It is also possible to have mixed dementia, where a person has symptoms of more than one type.
Spotting the signs
We all forget things sometimes, but dementia is more than everyday forgetfulness. Classic red flags include memory loss that disrupts daily life, getting confused in familiar places, struggling with words, poor judgement, difficulty planning, organising and concentrating, mood swings, or withdrawing from hobbies and friends. If you notice these in yourself or someone else, it’s worth talking to a doctor sooner rather than later.
Why does dementia happen?
Some risk factors are out of our hands, including things like age, genes, sex, or ethnicity. But the good news is that around 45% of dementia worldwide is linked to things we can influence.
In early life, education builds “cognitive reserve” – extra brain connections that protect us later. In adulthood, keeping the mind active through work, hobbies, or learning helps too. And in midlife, the same kind of things that are good for your heart are good for your brain: managing blood pressure, cholesterol, diabetes, and weight, plus keeping physically active.
Lifestyle choices matter as well: not smoking, moderating alcohol intake, treating hearing and vision problems, and tackling depression or social isolation all reduce risk. Even reducing exposure to air pollution plays a role, though this one needs bigger policy action.
Protecting brain health
The evidence is clear: it’s never too early – or too late – to take care of your brain. Here are our top, evidence-based tips to protect your brain health.
- Move more: regular exercise boosts blood flow and helps the brain establish new connections.
- Prioritise sleep: aim for 7–8 hours most nights; it’s when the brain repairs and clears out waste products.
- Keep learning: new skills, hobbies, and challenges keep your brain adaptable.
- Eat for brain health: a Mediterranean or MIND-style diet with berries, greens, beans, nuts, and seeds supports long-term brain health.
- Stay connected: social connections protect against cognitive decline, so make time for friends, family, and community.
- Keep your health in check: monitor your blood pressure, cholesterol, blood sugar, hearing, and vision.
Final thoughts
There’s no cure for dementia yet, but prevention is powerful. Every day you make choices that either protect your brain or put it at risk. The more often you choose brain-friendly habits, the stronger your “cognitive reserve” becomes – your brain’s ability to adapt and compensate as your age. It’s never too soon, or too late, to start.
References
World Health Organisation: https://www.who.int/news-room/fact-sheets/detail/dementia
Dementia prevention, intervention, and care: 2024 report of the Lancetstanding Commission Livingston, Gill et al. The Lancet, Volume 404, Issue 10452, 572 – 628: https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract
