Don’t Forget!: You have the power to reduce your risk of Dementia.
Understanding the Growing Dementia Epidemic
Dementia is a global health crisis, with over 55 million people worldwide currently living with the condition. The most common form, Alzheimer’s Disease, accounts for 60-70% of cases. According to the World Health Organization (WHO), nearly 10 million new cases are diagnosed each year, and this number is expected to triple by 2050 if no effective interventions are implemented.
While genetics can influence dementia risk, lifestyle choices can modify gene expression. Possession of the APOE4 gene, the strongest genetic risk factor for Alzheimer’s, is not a definitive fate. Studies show that individuals with APOE4 who follow a healthy lifestyle have a much lower risk of developing dementia than those who do not.
Encouragingly, this means there are actionable steps we can take to reduce our risk and protect our brain health. Research has shown that the changes to the brain which lead to dementia begin 20 - 30 years before any symptoms of cognitive impairment arise. This is why it’s so important to take action now.
Chronic Inflammation: The Root Cause of Dementia
One of the key drivers of Alzheimer’s Disease and other forms of dementia is chronic inflammation. Inflammation is the body’s natural response to injury or infection, but when it becomes persistent (chronic), it can damage cells—including brain cells. Studies show that high levels of inflammatory markers in the blood are associated with an increased risk of cognitive decline.
One of the primary triggers for chronic inflammation is insulin resistance, which occurs when cells stop responding effectively to insulin, leading to elevated blood sugar levels. This metabolic dysfunction sets off an inflammatory cascade that contributes to oxidative stress, vascular damage, and neurodegeneration.
Blood Sugar Stability is Key: High blood sugar damages blood vessels, reducing oxygen and nutrient delivery to the brain. This increases the risk of vascular dementia, a condition caused by poor circulation and mini-strokes in the brain.
Type 2 Diabetes and Alzheimer’s Disease: Alzheimer’s is often referred to as “Type 3 Diabetes” due to its strong link to insulin resistance. Research shows that people with Type 2 Diabetes are twice as likely to develop Alzheimer’s, emphasizing the need for blood sugar control.
Reducing your Dementia risk
Preventing dementia requires a holistic approach, incorporating nutrition and gut health, exercise, sleep, stress reduction, and detoxification. Making these changes alone can feel overwhelming—but that’s where I can help. As a Health Coach I can guide you to take the steps needed to optimise your brain health. My programme provides you with personalised nutrition and lifestyle strategies, tailored to your unique needs.
Here’s what’s included:
Diet, Nutrition and the Gut-Brain Axis
Together we work on carefully sculpting your diet to provide you with all the nutrients that have been proven essential for brain health and for actively lowering rates of cognitive decline. We’ll also work on stabilising your blood sugar and lowering your level of insulin-resistance and levels of chronic inflammation and oxidative stress.
Emerging research has shown that improving the health of the microbiome (gut bacteria) and addressing “leaky gut” is essential for improving chronic inflammation and brain health. Therefore we’ll work on improving your gut health and digestion, making step-by-step modifications to heal and nourish.
Movement and Mobility
Regular physical activity is one of the most effective ways to reduce the risk of dementia. This is because exercise increases blood flow to the brain, ensuring proper oxygen and nutrient delivery. It also enhances neurogenesis (the creation of new brain cells) and reduces inflammation and oxidative stress. We’ll look at the ways in which we can use forms of exercise to increase your circulation and aid your fitness and mobility.
Restorative Sleep
During sleep, the brain activates the glymphatic system, which clears away waste products, including beta-amyloid plaques—one of the hallmarks of Alzheimer’s Disease. Poor sleep quality or chronic sleep deprivation has been linked to higher Alzheimer’s risk. This is why it’s so important to work towards gaining consistent, better-quality, sleep. We can work together to find the sleep-improvement strategies that work best for you.
Stress Management
Chronic stress is highly detrimental to cognitive function and overall health. It impacts the brain by altering the gut microbiome, which plays a crucial role in brain health; by disrupting hormone balance, particularly cortisol, which can shrink the hippocampus (the brain’s memory centre); by increasing inflammation and oxidative stress, accelerating neurodegeneration; and by raising blood sugar levels, worsening insulin resistance. I use my coaching expertise to help you to build physical and mental resilience to stress, and guide you through strategies for relaxation and alleviation of stress-related oxidative damage to the body.
Removal of Toxins
Environmental toxins contribute significantly to cognitive decline. Key culprits include:
Heavy Metals: Several heavy metals, commonly found in our environment, are known to induce oxidative stress, neuroinflammation, and death of nerve cells in the brain. This is associated with impaired cognitive function and cognitive decline.
Agricultural Chemicals: Chemicals used in agriculture increase the risk of neurodegenerative diseases and have been implicated in 32% of Alzheimer’s Disease.
Artificial Sweeteners: Studies suggest that long-term use of artificial sweeteners can disrupt the gut microbiome and contribute to neuroinflammation.
Pharmaceutical Drugs: Some common medications can negatively impact gut bacteria, reducing nutrient absorption and increasing dementia risk.
Ridding your body of toxins and promoting your natural detoxification pathways is absolutely critical to physical health - including brain health. My programme involves looking at your current toxin exposure, from diet, lifestyle and environment, and guiding you through a research-backed and scientifically proven, step-by-step process for minimising your toxin exposure, detoxifying your body and getting your health back on track.
Taking control of your brain health starts today
I will provide you with expert guidance to create sustainable habits that fit into your life seamlessly, as well as providing you with support and motivation to keep you on track.
Let’s work together to build a vibrant, healthy future—one step at a time.
📍 Book a free discovery call: Contact Me