Hall of Fame coach Mike Krzyzewski broke what makes Indiana Fever star Caitlin Clark so effective. The University of Iowa legend came in her rookie year with incredible hype as the No. 1 pick in last year’s draft. And after some growing pains, Clark more than lived up to it, with several historic accomplishments throughout […]
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MEMORY loss is usually the first thing that comes to mind when talking about dementia.
But while it’s the key feature of the condition estimated to affect around one million Brits, there are a number of other clues body parts can tell you about your risk.
Dementia, of which Alzheimer’s is the most common type, can impact how you speak, think, feel and act, and it’s characterised by a decline in brain function over time.
There’s no known cure, but there’s lots you can do to reduce your risk of dementia – beyond taking care of your brain alone.
We asked Dr Ahmad Khundakar, a senior lecturer in biomedical sciences and neuroscience at Teesside University, to explain what you need to know about the different body parts that could provide clues to your dementia risk, and how to future-proof them…
IF you find yourself constantly shouting, ‘WHAT did you say?’ in conversations, it might be time to get your lug holes checked.
Dr Khundakar, says: “As highlighted in the recent Lancet Commission report on dementia, prevention and care, hearing loss remains a significant risk factor for dementia.
“Untreated hearing loss can lead to reduced stimulation to our brain, which may contribute to the development of dementia.
“When hearing is impaired, the brain has to work harder to process sounds, diverting resources away from other cognitive functions and potentially accelerating cognitive decline.”
REDUCE YOUR RISK: To protect your ears and reduce dementia risk, get regular hearing check-ups.
Take a free online hearing test on the The Royal National Institute for Deaf People website.
Dr Khundakar says: “Use hearing aids if advised.
“Avoid prolonged exposure to loud noises and use ear protection when necessary.”
OPENING jars can be tricky for everyone sometimes, but if you’ve long given up even trying or always ask someone else, it’s time to rebuild your grip strength.
Dr Khundakar says: “Weak grip strength is often associated with conditions such as frailty and sarcopenia, the loss of muscle mass and strength that occurs with ageing.
“Both frailty and sarcopenia are linked to an increased risk of falls, cognitive decline and dementia.”
One study looked at 190,000 people over the age of 56, testing their handgrip strength and looking at their brain health 10 years later.
According to the findings, published in JAMA Network Open, people with lower grip scores were more likely to later have problems with thinking and memory, brain imaging markers of vascular dementia, and diagnoses of dementia, a decade later.
REDUCE YOUR RISK: Dr Khundakar says: “To improve your muscle strength, engage in regular exercise, particularly weight-bearing activities, to maintain muscle mass and grip strength, and follow a balanced diet rich in protein and nutrients.”
Weight-bearing exercise (which can also be called strength training, or resistance training) works the muscles, which helps keep them strong.
You can do these in the gym, at fitness classes or at home. Even carrying the shopping or pushing the lawnmower helps – are you doing these often?
The NHS recommends those over 65 do activities that improve strength, balance and flexibility on at least two days of the week.
For adults younger, it’s recommended to do strength training that works the full body at least twice a week.
You can also buy hand-held grip strengthener devices, so you can build muscle while you’re sitting watching telly – try this one from Amazon.
DON’T put off getting glasses!
Dr Khundakar says: “Like hearing problems, vision loss has recently been recognised as a risk factor for dementia by the Lancet Commission.
“Poor vision or untreated eye conditions, such as cataracts or glaucoma, can limit sensory input to the brain and increase the risk of cognitive decline.
“Vision problems may also lead to accidents or falls, which can further impact brain health.”
REDUCE YOUR RISK: It goes without saying that to protect your vision, you need regular eye check-ups.
It’s recommended to get a test at least every two years, or more often if your optician advises, or if symptoms come up.
Dr Khundakar says: “Wear sunglasses, ensure good lighting at home, manage conditions like diabetes and hypertension [which can have complications of the eyes], and stay mentally active by reading, doing crosswords, or staying socially engaged.”
YOUR brain is hungry for oxygen, so being able to take good deep breaths is really important.
Dr Khundakar says: “Poor lung function, caused by smoking, chronic obstructive pulmonary disease (COPD) or air pollution, can damage the tiny air sacs in your lungs called alveoli, which can make it harder for blood to carry oxygen to the brain.
“The brain relies on a steady supply of oxygen to function properly and any reduction in oxygen levels can have a negative impact on cognitive health.”
REDUCE YOUR RISK: If you’re a smoker, stop.
Download the NHS Quit Smoking App for support and judgement-free advice.
Dr Khundakar also says to avoid air pollution where possible.
“Engage in cardiovascular exercises like walking or swimming to improve lung capacity, and practice deep breathing exercises or yoga, which may help reduce anxiety and improve lung function,” he says.
Download The Breathing App for breathwork exercises.
AGEING is a given, but weak, break-prone bones and regular falls don’t have to be.
Dr Khundakar says: “Low bone density, or osteoporosis, and dementia may be linked through shared risk factors such as ageing, vitamin D deficiency and physical inactivity.
“Falls resulting from weak bones can also lead to head injuries, increasing the risk of an acute confusional state called delirium, which is thought to significantly worsen dementia symptoms.
“Maintaining strong bones is therefore an important part of protecting your brain.”
REDUCE YOUR RISK: Prescribe yourself some sunshine – the best way to get vitamin D.
Between October and March, when there is less sun, the NHS also advises everyone to take a vitamin D supplement, particularly those most at risk including people who live in care homes and are outdoors less.
Poor oral health, such as gum disease and dental caries, has been linked to an increased risk of dementia
Dr Khundakar
Ensure adequate intake of calcium too – dairy products like milk, cheese, and yogurt, green leafy vegetables like broccoli and cabbage, tinned sardines, nuts and seeds are good sources.
Dr Khundakar says: “Protect yourself against falls by improving balance and strength and have your bone density checked if you’re at risk.”
Risk factors include taking high-dose steroid tablets, a family history of osteoporosis or a history of an eating disorder.
Tai Chi is brilliant for balance and yoga is a gentle way to build strength (try Yoga with Adriene on YouTube).
YOUR ticker could hold the answers to your brain health.
Dr Khundakar says: “The heart and blood vessels are closely tied to brain health, as conditions like hypertension [high blood pressure], high cholesterol and atherosclerosis (narrowed arteries) can reduce blood flow to the brain, increasing dementia risk.
“Small blood vessels reaching the brain may become damaged by poor heart health or by diabetes, reducing oxygen supply, potentially leading to damage to the brain tissue and cognitive decline.”
REDUCE YOUR RISK: Dr Khundakar says: “Maintain cardiovascular health through a heart-healthy diet, regular exercise and managing blood pressure and cholesterol levels.”
Skipping will get your heart pumping in no time – check out the Jump Rope Training App.
And go big on whole grains – like brown rice, oats and whole grain pasta and bread – to help slash high cholesterol.
LOVING your gut is not just great for digestion, but mood and your brain too.
Dr Khundakar says: “There is growing evidence that the gut plays a role in brain health.
“The gut-brain axis suggests that gut health, particularly the balance of the microbiome, may influence cognitive function.
“Poor gut health can lead to inflammation, which is linked to dementia.”
There are so many factors that can influence the health of your gut – which is an organ made up of trillions of bacteria.
This includes your diet, stress levels, alcohol use, and whether you’ve recently used antibiotics.
REDUCE YOUR RISK: Dr Khundakar says: “Support your gut health with a diet rich in fibre, probiotics and prebiotics, while avoiding excessive ultra-processed foods and refined sugars.”
Try adding fermented foods to your diet, like having kefir with your yoghurt in the morning, and swapping ketchup for kimchi – a fermented red spicy cabbage – when you next have sausages.
YOUR liver “plays a role in detoxifying the body and regulating metabolism”, says Dr Khundakar, but it’s not often we think about it in connection with the brain.
“Liver dysfunction, such as from excessive alcohol consumption or obesity, can lead to a buildup of toxins, affecting brain health,” explains Dr Khundakar.
For example, researchers in Sweden found that people over the age of 65 with non-alcoholic fatty liver disease (NAFLD) – that’s the one typically caused by obesity – had higher rates of vascular dementia than those without it.
REDUCE YOUR RISK: There are lots of things you can do for liver health.
Dr Khundakar says: “Protect your liver by limiting alcohol consumption, maintaining a healthy weight and avoiding excessive use of medications, known as polypharmacy.”
The NHS recommends drinking no more than 14 units of alcohol spread over a week (a standard glass of wine is 2 units and a pint of beer/lager/cider is 2-3).
To protect against NAFLD, or stop it worsening, eat a diet to manage weight, eating plenty of wholefoods like fruits, vegetables and brown grains, while limiting sugar and fried foods.
YOUR gnashers can signal all types of conditions, from pregnancy and to dementia.
Dr Khundakar says: “Poor oral health, such as gum disease and dental caries, has been linked to systemic inflammation and an increased risk of dementia.”
For example, one review of 14 studies found that of the 34,000 participants, those with more tooth loss had a 28 per cent higher risk of dementia, on average.
It’s theorised poor oral health may lead to increased bacteria in the mouth which in turn, may cause inflammation in the brain.
REDUCE YOUR RISK: Problems with teeth are already more common with age.
So it’s all the more important to keep a good brushing and flossing routine – twice a day.
Dr Khundakar says: “Practice good oral hygiene, visit the dentist regularly, and treat gum disease promptly to protect your teeth and gums.”
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FOOTBALL icon David Beckham has stripped off topless to celebrate turning 50.
Posing for the cover of Men’s Health, David Beckham has shown off his ripped body while working out in a series of hunky snaps.
The former professional football player has even lifted the lid on his workout routine as he prepares to turn 50, while spilling details about his gym sessions with wife Victoria.
In May, the father-of-four will turn 50 years of age – but despite the milestone birthday creeping up on him, David seems unfazed.
Speaking to Men’s Health amid his cover interview, David said turning 50 doesn’t bother him.
On celebrating his birthday, he told the magazine: “Doesn’t bother me one bit.
“People are asking me about it gently, like it should be a big issue. It’s not something that I’m worried about, as long as I’m fit and healthy and my family are healthy, that’s all I care about.”
He went on to add how he’s “really happy” and feels content with his business and “amazing family”.
David also boasted about how his body is “feeling better than it has done for a long time” before revealing his secret to feeling so good is playing padel three times a week and working out every day.
Lifting the lid on his marriage to Victoria, whom he has been wed to since 1999, David gave fans an insight into what they’re like together out of the public eye – and in the gym.
“I’ve been trying to get Victoria to work out with [personal trainer] Bob [Rich] for years, and she finally agreed to adjust her workout,” he told the magazine.
He explained how they now train together five or six days every week – and he loves it.
“I love training with Victoria. I give her a lot of grief. We both give each other plenty of grief,” he said before making a revelation about his famous wife.
“She’s not very good at listening to Bobby,” he said.
“She does her own thing. She’s not great at taking a rest.
“He’ll get her to have 90 seconds rest and she’ll be ready to go after 25 seconds.”
Hands
Starting with the hands, and David Beckham has the word “Love” inked across the top of his left hand, with a swallow on either side.
This is joined by the numbers 723, a combination of the shirts he famously wore for Manchester United and later Real Madrid.
On his little finger, he has the year he was married.
Becks also has a small female-stick figure designed by his daughter Harper.
The devoted husband has “Posh” tattooed on a finger as a nod to wife Victoria Beckham’s Spice Girls nickname.
Arms
Becks has two sleeve tattoos on both his arms with the centrepieces paying tribute to his marriage to Victoria.
The most famous of his body art comes in the shape of her name along the inside of his forearm, which is inked in Sanskrit.
Both Posh and Becks have Hebrew tattoos, which they got to celebrate their sixth wedding anniversary.
The matching tatts translate to, “I am my beloved’s and my beloved is mine”.
Meanwhile, Becks also has a separate rose inking on his left arm to mark the couple’s tenth anniversary.
Neck
One of Beckham’s most famous tattoos is on his neck, which is a gothic style cross and wings.
It is symbolic of to his religion and acts as a protective guardian of his son Romeo, whose name is tattooed just below the angel wings.
Beckham also has the name of his daughter, Harper, on the side of his neck.
This was later updated to include the words “Pretty Lady”, to mark her fourth birthday.
Back
Beckham’s back tattoos serve as tribute to his sons.
He has angel wings at the top as a sign of protection for them.
Becks has both his eldest on Brooklyn, and his youngest son Cruz’s names inked across his back.
Body
Beckham has a large chest tattoo that is an image of himself as Jesus, with three cherubs representing his sons, Brooklyn, Romeo, and Cruz.
The footy ace also has a vertical tattoo down his left side in Chinese symbols – this translates as “Death and life have determined appointments”.
Paying homage to his father, he has an inking of a ship at full mast – which is identical to the same one his dad has.
Also in the interview, David spoke of how it is “painful” seeing his children move out of their family home.
“We’ve gone from having four in the house to one. What I would give to have that back and be able to walk in, moaning to them about it [wet towels on bedroom floors]!”
But he did add how his sons often go to the pub with him, which has softened the big adjustment.
The full interview with David Beckham can be read in the April issue of Men’s Health UK, on sale from March 4.
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