The 13 seemingly harmless habits that are prematurely ageing your brain and increasing your dementia risk

SPEND Friday nights alone watching Netflix and hours a day scrolling on your phone?

You could be ageing your brain prematurely and putting yourself at increased risk of dementia, scientists warn.

They identified a host of seemingly harmless habits that hike your chances of the brain-robbing condition.

Some – like a the odd cigarette and too many pints – seem more obvious, but others might surprise you.

From going to too many gigs to playing rugby, here are their top 13 risk factors.

Habits that are ageing your brain

1. Drinking alcohol

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It may come as no surprise that booze isn’t the best for your brain.

But it doesn’t need to be bingeing. Even a small amount of alcohol can have a startling impact.

A study in 2022 found just two pints of beer or glasses of wine a day can age the brain by the equivalent of 10 years, and even one pint can make the brain around two years older.

Another study of around 40,000 Brits found alcohol was one of the three most harmful – yet preventable – risk factors for dementia (alongside diabetes and air pollution).

Dr Esther Walton, from the University of Bath, said: “Alcohol is definitely one of the most common things that ages the brain.

“People who drink tend to have older looking brains, but we don’t know if that’s causal – it could be that older looking brains ‘make us’ drink.”

2. Not getting enough sleep

Most people know the impact that not getting enough sleep can have; difficulty concentrating, forgetfulness and low energy – you name it, it can cause it.

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But these problems extend beyond the day or two after a bad night’s kip.

Scientists say a long-term lack of sleep can increase your risk of dementia.

A study published in Nature Communications found those who slept six hours or less a night increased their risk by 30 per cent compared to people who got seven hours or more.

The authors said sleep helps clear toxic proteins associated with Alzheimer’s from the brain, and a week of disrupted sleep increased the amount of tau – another protein linked to the disease.

Separate research found sleep deprivation made teenagers less efficient, flexible and resilient, and they struggled to understand things, control their behaviour and regulate their emotions.

Dr Tim Beanland, head of knowledge at Alzheimer’s Society, said: “Sleep is another factor that is important for your mental wellbeing and may reduce your risk of dementia.”

Dr Walton added: “There’s some strong evidence that insomnia relates to a faster-ageing brain.”

3. Too much alone time

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A US study looking at the brains of healthy adults found those who reported feelings of loneliness had higher cortical amyloid levels – a marker used to help diagnose dementia.

Further research has linked social isolation to early-onset dementia, when symptoms appear before the age of 65.

Dr Beanland said: “A good way to keep your brain healthy is to be socially active throughout life.

“Social activity gives your brain a great workout and may help to reduce your risk of dementia.

“Ideally this should be in real life, but it can also be good to interact with people online or over the phone too.”

Dr Walton said: “There’s some strong evidence that loneliness relate to a faster-ageing brain.”

So maybe cut down on the solo Netflix binges and call the friend you’ve been meaning to contact for weeks!

4. Concerts

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Loud noises increase your risk of hearing loss, which in turn makes you more likely to develop dementia, scientists say.

This could be listening to music it through headphones, on the radio, or live in concert, or from the workplace.

Last year, Sun columnist Jeremy Clarkson revealed he had doubled his risk of the disease due to hearing problems.

The 64-year-old, who now uses hearing aids, said: “My brain is having to use a huge amount of computing power trying to fill in the bits of speech it hasn’t been able to hear.”

Dr Beanland urged people to protect themselves and get checked early.

“If you are exposed to loud noises for long periods (or have any gigs lined up for the coming months), wear ear protection when necessary.

“It’s important to get your hearing tested. You can normally book a free hearing test at your local optician or speak to your GP about being referred to an audiologist.

“This will show up any hearing issues and provide ways of managing them, such as using a hearing aid.

“At the very least you’ll be able to hear better and be more involved in conversations, but there’s also evidence that it might reduce your risk of dementia too.”

Brain scans by John Hopkins Medicine found hearing loss may contribute to a faster rate of atrophy in the brain.

5. Coffee

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Some studies show that drinking coffee is linked to an older brain, Dr Walton said – though there is no evidence to suggest caffeine can cause dementia.

A study in Nutritional Neuroscience found heavy coffee drinkers (those who have more than six cups a day) had a 53 per cent higher chance of being diagnosed with dementia compared with light drinkers (one to two cups per day).

They also tended to have smaller amounts of total brain volume, especially in the area responsible for memory.

6. Avoiding the GP

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Been invited to have your blood pressure and cholesterol levels checked but ignored the letter? You might want to think twice.

Dr Beanland said: “We know that poor cardiovascular health is a risk factor for brain diseases such as stroke, Alzheimer’s and vascular dementia and hence why, ‘What’s good for the heart is good for the head’.”

He said that on top of a healthy weight, balanced diet and exercise, we should all avoid getting high blood pressure, high cholesterol and type 2 diaebtes.

Of course these can be curbed somewhat by a healthy lifestyle, but having regular check-ups (and keeping them under control if diagnosed) is vital.

7. No exercise

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Regular exercise is of course great for the body, but it also does wonders for the mind.

One study at the University of British Columbia found that frequent aerobic exercise (think jogging, cycling and swimming) boosts the size of the hippocampus – a brain region involved in memory and learning. 

And according to Alzheimer’s Society, regular exercise can reduce the risk of developing dementia by about 28 per cent, and 45 per cent for Alzheimer’s specifically.

Dr Beanland said: “Research has shown that doing regular physical activity is one of the best ways to reduce your risk of dementia.

“Part of this is about healthier living: physical exercise, a healthy diet and so on.

“Cardiovascular health promotes brain health because the brain uses a lot of energy and needs a good supply of blood to keep healthy.

“There is growing evidence that an active lifestyle is closely linked to healthy ageing, in both body and mind – and an inactive lifestyle could have the opposite effect.”

8. Contact sports

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Unfortunately though, some forms of exercise can actually increase someone’s chances of brain damage if the appropriate precautions aren’t taken.

“Protecting your head when engaged in sports or other activities is another important factor,” Dr Beanland said.

“As important as it is to stay physically active, when exercising, it’s vital to protect your head.

“Wear a helmet when cycling, skateboarding, or horse-riding, and follow sports-concussion protocols in games like rugby and American football.”

A study in Denmark showed an increased risk of dementia for 10 years after a head injury in people over the age of 50 – and the risk of dementia increased with the number of head injuries received.

Another, led by the University of Glasgow, found professional footballers had a three and a half times higher risk of death from progressive brain injuries than the general population, and were five times more likely to die from Alzheimer’s.

Other research into professional rugby players found their risk of dementia is double that of the general population.

9. Junk food

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Research into the connection between diet and brain conditions is mixed.

However, most medics agree that healthy eating will have a positive and protective impact.

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 getting some forms of dementia.

“This means adding more fruit, vegetables and cereals to your shopping basket, and eating less red meat and sugary foods.”

Dr Walton said: “There’s not a lot of evidence for exercise or diet.

“However, diet has been shown to influence other measures of biological ageing such as epigenetic ageing.”

A recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23 per cent.

10. Lack of education

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Everyone experiences cognitive decline as they get older.

But there is some evidence to suggest that having a higher level of education reduces this – and therefore your risk of dementia.

Dr Rosa Sancho, head of research at Alzheimer’s Research UK, said:
“While it’s difficult to measure the extent to which individual lifestyle factors contribute to our overall dementia risk, this study supports the idea that the education we get early in life can affect our risk of developing the condition.

“Education could increase our cognitive reserve, a type of resilience that allows people to function for longer before showing dementia symptoms.”

11. Having a stressful job

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Most people thrive under a certain level of stress, but too much can be problematic.

Not only will it likely disrupt your sleep, skin and mental health, it may also cause brain shrinkage.

According to Alzheimer’s Society, stress affects the immune system, which is known to play a key role in the development on dementia.

The hormone cortisol is released during periods of high stress, and this has been linked to anxiety, depression and dementia.

But remember: “The current evidence indicates that while chronic stress may play a role in the development or progression of dementia, it does not necessarily cause it.”

12. Mindless scrolling

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How much time do you spend glued to a screen? Global research from 2023 estimates it’s around seven hours a day – though in reality, it could be a lot more.

And this is having a startling impact on our brains, leaving thousands of people with ‘digital dementia’.

Though it’s not officially a condition, it describes problems with short-term memory, forgetfulness, difficulty recalling words and trouble with multitasking brought on by technology overuse.

Some research suggests this hikes your risk of dementia down the line.

One 2023 study 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: “It’s about mental exercise – simply put, the brain is like any other muscle: to keep it trim, you’ve got to get to the gym to help improve brain health and enhance mental agility.

“Activities like puzzles that stimulate the brain work in a different way, by building up a ‘cognitive reserve’ of stronger nerve pathways.

“These help us to cope better with diseases such as Alzheimer’s should they strike the brain.

“Giving your brain a workout may help to keep your memory and thinking skills working well for longer.”

13. Smoking

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“Although by no means a harmless habit, if you smoke, you’re putting yourself at a much higher risk of developing dementia later in life,” Dr Beanland said.

Overall, it is estimated that smoking increases the risk of developing dementia by 30 to 50 per cent.

Some experts estimate that as many as 14 per cent of cases worldwide are attributable to smoking.

How to protect your brain

OK, so now you know what not to do. But what can you do to protect your brain? Why not try –

• Reducing your alcohol intake (no more than 14 units a week)
• Getting eight hours of sleep a night
• Spending time with friends and family
• Protecting your hearing
• Not drinking too much coffee
• Going to the GP for regular check-ups
• Exercising regularly (at least 150 minutes at moderate intensity each week)
• Wearing head protection during contact sports
• Eating a balanced diet (e.g. five portions of fruit and vegetables a day, and no more than 2,500 calories a day)
• Maintaining a healthy weight
• Keeping your mind active (e.g. learning a new language or musical instrument, doing puzzles)
• Lowering stress levels
• Quitting smoking

Dr Beanland said: “Research suggests that up to 40 per cent of dementia cases could be prevented with better brain health and all the factors listed above could have an impact.

“We can all stay sharper for longer – with effort.

“A lifelong approach to good health is the ideal way to reduce your risk of cognitive decline.

“It is never too early or too late to think about brain health, but healthy behaviours in mid-life (aged 40 to 65) seem particularly important.

“No single behaviour is guaranteed to prevent dementia, and some are easier to change than others. You need to adopt several for best benefit.

“Spring is just around the corner and the perfect time to dust off those walking boots.

“A good way to keep your brain healthy is to be socially and mentally active throughout life, perhaps by learning another language or a musical instrument, or by writing, making art or doing puzzles.”

Dr Susan Mitchell, head of policy at Alzheimer’s Research, added: “Our risk of getting dementia depends on a combination of factors – some of which we can’t control, like age or genetics.

“Structural factors are also at play, like our level of education, income and where we live, which are things we can’t easily change but require wider government action.

“One thing that is clear is that nobody brings it on themselves or is ever to blame for a disease like Alzheimer’s.

“There are, however, some things in our control that can help us reduce our risk of dementia.

“In fact, the latest research suggests that up to 40 per cent of all cases of dementia are linked to factors that we may be able to change – so there is an enormous opportunity to reduce the personal and societal impact of the condition.

“Lifestyle factors, such as what we eat and how we keep our brains active, can help reduce the risk of dementia.

“To keep our brains healthy as we age, things like not smoking, staying mentally and physically active, drinking alcohol in moderation, and keeping our blood pressure and cholesterol in check all have a positive effect.

“A diet rich in fruit and vegetables helps to protect our brain from diseases that lead to dementia too.

“At this stage, there’s not enough evidence to suggest that vitamin D supplements play a role in reducing the risk of dementia.

“We’ll need to wait for further research to tell us more, including research that measures dosage and the role that other factors such as diet and exercise have in these studies.

“Factors across our lifespan can influence the health of our brains so it’s never too early or too late to think about adopting healthy habits.”

And Dr Walton concluded: “It’s possible that these things are reversible.

“Don’t smoke or drink. Get some sleep and stay socially active. But also acknowledge that not everything is in your control.”

What to do if you’re worried

If you are concerned about yourself or someone close to you, contact your GP.

You can also use the Alzheimer’s Research UK Think Brain Health Check-In quiz, check your symptoms using the Alzheimer’s Society checklist, and contact the charity for further support.