Dementia is a devastating group of terminal brain diseases and has been identified as the UK’s biggest killer, claiming the lives of more than 76,000 Britons each year. A leading scientist, Dr. Harry Pritchard—an Alzheimer’s Society Research Fellow at the University of Manchester—has dedicated his work to understanding the crucial link between cardiovascular health and this memory-robbing condition. According to Dr. Pritchard, five key lifestyle changes can significantly reduce an individual’s risk of developing dementia.

Alzheimer’s disease, characterized by the abnormal buildup of amyloid and tau proteins in the brain, is the most common form of dementia, accounting for around 60 percent of cases. Data from the Alzheimer’s Society in 2024 estimates that more than one million people are currently living with the condition in the UK. Alarmingly, about one-third of those affected are believed to be undiagnosed. There has also been a worrying increase in diagnoses among younger individuals aged 60 and under, whose early symptoms—such as personality changes, irritability, or increased alcohol consumption—are often misinterpreted as a midlife crisis. Projections suggest that one in three people born today will develop dementia in their lifetime. Despite these sobering figures, Dr. Pritchard stresses that protecting vascular health remains one of the most effective strategies for prevention.

Dementia symptoms vary widely, making diagnosis particularly challenging. While there is currently no cure, early detection plays a critical role in managing symptoms and potentially slowing disease progression. Common symptoms include memory loss, difficulty concentrating, mood changes, and problems following conversations. Emerging research suggests that sensory and perceptual changes—such as issues with vision, hearing, balance, taste, touch, and spatial awareness, including standing too close to others—may appear years, or even decades, before more widely recognized cognitive symptoms. The social and economic burden of dementia is immense, costing the UK approximately £42 billion annually, a figure projected to rise to £90 billion within the next 15 years, with families shouldering a substantial share of the cost.

Dr. Pritchard’s research emphasizes the importance of blood vessels—arteries, veins, and capillaries—which form the body’s intricate transport network, delivering oxygen and nutrients to cells while removing waste. Previous studies have shown that damage to the brain’s blood vessels can reduce oxygen supply and cause “silent” brain injury. This vascular damage is a major contributor to vascular dementia, the second most common form of the disease. Encouragingly, many measures that improve blood vessel health also enhance overall well-being, making them powerful tools for dementia prevention.

Dr. Pritchard highlights five lifestyle changes that can significantly lower the risk of developing dementia:

1. Keep blood pressure under control: Around one in three adults in the UK has high blood pressure, a condition in which blood exerts excessive force against artery walls. This places added strain on the heart and increases the risk of heart attacks, strokes, kidney disease, and vision loss. Dr. Pritchard explains that consistently high readings above 140/90 mmHg can damage the delicate blood vessels in the brain, leading to long-term harm. Research shows that individuals with high blood pressure during midlife (ages 40–64) face a significantly increased risk of developing dementia later in life.

2. Maintain a healthy weight: Excess weight is a known risk factor for conditions such as type 2 diabetes, heart disease, stroke, and certain cancers. Dr. Pritchard also links obesity to a heightened risk of dementia. Studies suggest that obesity between the ages of 35 and 65 can increase dementia risk by roughly 30 percent. Obesity raises the likelihood of high blood pressure and type 2 diabetes—both well-established dementia risk factors—and can also cause chronic inflammation, which negatively affects brain health. Experts recommend a balanced diet low in processed foods alongside regular physical activity for effective weight management.

3. Manage blood sugar levels: More than four million people in the UK are believed to have diabetes, with many cases undiagnosed. Type 2 diabetes, often driven by poor diet and lifestyle factors, occurs when the body does not produce enough insulin, leading to elevated blood sugar levels. In addition to increasing the risk of heart attack and stroke, poorly managed diabetes can cause blindness, kidney failure, nerve damage, and a significantly higher risk of dementia. Over time, diabetes damages the brain’s blood vessels, making them leaky, restricting blood flow, and allowing toxic substances to harm nerve cells. Effective management through a healthy diet, regular exercise, weight control, and medication can substantially reduce this risk.

4. Quit smoking: Despite decades of public health warnings, around six million people in the UK continue to smoke. Smoking is linked to heart disease, various cancers, hearing and vision loss, joint damage, digestive problems, high blood pressure, and dementia. It damages blood vessels throughout the body, including those supplying the brain, impairing blood flow and oxygen delivery to brain cells. Smoking also weakens the heart and lungs, further reducing oxygen supply to the brain. Dr. Pritchard emphasizes that quitting smoking can lower dementia risk to that of non-smokers, particularly when cessation occurs earlier in life. “It is never too late to quit smoking,” he notes.

5. Stay physically active: Regular physical activity is widely recognized for its role in improving overall health and reducing the risk of heart disease, type 2 diabetes, and some cancers. Dr. Pritchard, a keen runner and member of the Dementia Run Club, highlights exercise as a powerful protective factor against dementia. Research suggests that people who exercise regularly may be up to 20 percent less likely to develop the condition. Physical activity does not need to be intense; everyday activities such as brisk walking, cleaning, or gardening also provide benefits. Exercise helps prevent dementia not only by lowering blood pressure and supporting weight management, but by directly strengthening the heart and blood vessels, ensuring a healthier blood supply to the brain.