Dr. Amir Khan Reveals Five Key Lifestyle Changes That Could Slash Dementia Risk by 45%
Dementia remains one of the most significant health challenges of our time, impacting millions of families across the UK. While the condition can feel like an inevitable consequence of aging, a leading GP is offering a message of hope: with proactive lifestyle adjustments, individuals may be able to significantly lower their risk or delay the onset of symptoms.
ITV’s resident doctor, Dr. Amir Khan, points to a landmark 2024 review published in The Lancet, which analyzed the latest global research on cognitive health. According to Dr. Khan, the findings are transformative, suggesting that nearly half of dementia cases could potentially be prevented or delayed.
“There was a big 2024 Lancet review looking at all the things we can do to reduce our risk of dementia or delay it,” Dr. Khan explained. “By about 45% you can reduce your risk, which is huge.”
While Dr. Khan emphasizes that genetics and age remain uncontrollable factors, he maintains that dementia is not an unavoidable aspect of getting older. Here are five actionable strategies he recommends to protect long-term brain health.
1. Prioritize Regular Physical Activity
Physical inactivity is a major, recognized risk factor for cognitive decline. Dr. Khan notes that the brain relies on a healthy cardiovascular system to function optimally. He advocates for the NHS-recommended 150 minutes of moderate activity per week.
“It doesn’t have to be anything intense,” he clarifies. “Brisk walking, dancing, or even gardening can help you reach that target, supporting your blood vessels and metabolic health in the process.”
2. Look After Your Heart
The health of your brain is inextricably linked to the health of your heart. Dr. Khan’s golden rule is simple: “What’s good for your heart is generally what’s good for your brain.”
He encourages those in their 40s and beyond to stay vigilant regarding cardiovascular markers. Conditions like high blood pressure, elevated cholesterol, and diabetes are significant risk factors that, when managed effectively, can preserve cognitive function for longer.
3. Take Hearing Loss Seriously
It is often overlooked, but hearing loss is a significant, evidence-backed risk factor for dementia, particularly when it occurs in midlife. Dr. Khan explains that when hearing declines, the brain must work excessively hard to process sound, leading to cognitive fatigue. Furthermore, unaddressed hearing loss often results in social withdrawal and isolation, both of which are detrimental to the brain. He urges the public to protect their ears from excessive noise and to seek professional help immediately if they notice a change in their hearing.
4. Keep Your Brain Socially and Mentally Engaged
The adage “use it or lose it” holds weight when it comes to neurological health. Social isolation is directly linked to an increased risk of dementia, whereas active engagement stimulates the brain.
Dr. Khan suggests staying mentally and socially vibrant through hobbies, volunteering, reading, or learning new skills. “Something as simple as seeing your friends for a coffee or drinks can absolutely count as looking after your brain,” he added.
5. Protect Your Head
Preventing physical trauma is vital for long-term brain health. Dr. Khan strongly advises wearing a helmet while cycling and taking any head injury, such as a concussion, seriously. As individuals age, he also emphasizes the importance of maintaining muscle strength and balance to prevent falls, which can lead to life-altering head injuries.
By incorporating these small but consistent changes, Dr. Khan believes many people can take control of their future health, proving that proactive habits today can pay dividends for the brain tomorrow.
