Your Brain MattersA guide to brain health from leading dementia scientists

Why your brain matters

This guide has been put together with the support of Alzheimer’s Research UK-funded scientists, to help you find out about brain health and the importance of protecting yourself against the brain diseases that lead to dementia.

Welcome to your brain. It’s the most fascinating place in the universe, controlling everything you think, feel, say and do. It’s the part of your body that makes you, you. We’re making new discoveries about the brain all the time, but there’s one thing leading experts agree on: the importance of keeping brains healthy.

Your brain is galacticYour brain is galacticYour brain has over 100 billion nerve cells, which is about the same as the number of stars in the Milky Way.

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Can your brain be healthier?

Your brain is amazing. And like other organs in your body, you need to look after it. You’ve heard a lot about the importance of heart health – brain health is just as vital. When you take steps to look after your brain, you give it the best chance of staying healthy in later life, reducing the odds of developing the diseases that cause dementia and affect important cognitive functions.

We have to do all we can to prevent dementia and slow down its progression. And we can help do this by making lifestyle changes to keep our brains healthier.”

Prof Jonathan Schott, Chief Medical Officer at Alzheimer’s Research UK

Welcome to your brain 3

Up to 40% of dementia cases could be preventedUp to 40% of dementia cases could be preventedResearch suggests up to 40% of dementia cases could be linked to risk factors we can control – see our ‘7 ways to keep your brain healthy’ section to find out more.

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Understanding dementia

In a YouGov survey asking British adults what they thought dementia was, just 23% mentioned brain disease or degeneration. So here’s a quick summary to explain:

Just as there are diseases that affect the heart or liver, there are diseases that affect the brain, such as Alzheimer’s.

These diseases can disrupt vital brain functions such as memory, speech and thought patterns.

The collective term for these symptoms is dementia.

Prof Anne-Marie Minihane, University of East Anglia

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It helps to think of an orange

No really, an orange is a good way to explain dementia.

Dementia isn’t a natural part of ageing, it’s caused by brain diseases.

These diseases, like Alzheimer’s, attack the brain and gradually destroy brain cells.

This causes a variety of symptoms that can take over every part of a person’s life. And as yet, there’s no cure.

The damage caused by Alzheimer’s can leave a brain weighing around 140g less than a healthy brain – about the weight of an orange.

Find out more at alzres.uk/orange

Dementia is an umbrella term for a number of disorders.”

Prof Anne-Marie Minihane, University of East Anglia

Understanding dementia 5

Being clear on the causes of dementia

Dementia can be caused by several different brain diseases. Alzheimer’s is the most common cause of dementia, but it’s not the only one. As you’ll see, the diseases that cause dementia affect different parts of the brain in different ways – and they each have early signs to watch out for.

Dementia affects our ability to recall knowledge and create new knowledge.”

Prof Michael Hornberger, University of East Anglia

Dementia can have more than one causeDementia can have more than one causeIt’s possible to have dementia caused by two or more different diseases, such as Alzheimer’s and vascular dementia. This is called ‘mixed dementia’.

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Alzheimer’s disease

More than half, around 50-75%, of people with dementia symptoms have Alzheimer’s, and it’s currently the disease dementia scientists know most about.

Alzheimer’s develops when there’s an unusual build-up of proteins in the part of the brain that takes care of memory and spatial navigation. Over time, these proteins build up in other areas of the brain, leading to more severe symptoms.

EARLY SIGNS

• • Regularly forgetting recent Regularly forgetting recent events, names and facesevents, names and faces

• Getting confused by the • Getting confused by the date or time of daydate or time of day

• Getting lost• Getting lost

7The causes of dementia

Vascular dementia Dementia with Lewy bodies

When blood flow to the brain is reduced, the brain cells that don’t get enough oxygen and nutrients can die. This damage is called vascular dementia and, because it can happen to any part of the brain, it can affect everyday life in different ways.

EARLY

SIGNS

Lewy bodies are small clumps of protein that develop inside nerve cells in the parts of the brain responsible for thinking, memory and movement. Lewy bodies disrupt nerve signals and, over time, cause the nerve cells to die.

• Confusion and changes in alertness• Confusion and changes in alertness

• Difficulty walking, stiffness • Difficulty walking, stiffness or tremblingor trembling

• Visual hallucinations and vivid dreams• Visual hallucinations and vivid dreams

EARLY

SIGNS

• Changes in personality• Changes in personality

• Disorientation or difficulty • Disorientation or difficulty walkingwalking

• Slower thinking• Slower thinking

Your brain has more storage than you could ever needYour brain has more storage than you could ever needRecent research estimates your brain can store around 1 petabyte of information - that’s the equivalent of 4,000 digital photos every day for the rest of your life.8

Frontotemporal dementia

This disease causes the front part of the brain to shrink. This is the part responsible for personality, emotions, behaviour and language – a lot of things that make us, us. When this part shrinks and specific proteins build up, it can change someone’s personality in many ways.

The causes of dementia 9

EARLY SIGNS

• Lack of empathy, understanding • Lack of empathy, understanding or social awarenessor social awareness

• Lack of personal awareness, • Lack of personal awareness, such as hygienesuch as hygiene

• Overeating or changes in diet• Overeating or changes in diet

You can discover more about the other diseases that cause dementia at alzheimersresearchuk.org/types-of-dementia

Your brain is a busy organ, constantly taking in information and sending out signals to help you do pretty much everything – including reading this sentence.

Take a closer look at your brain to see how each part has different responsibilities – and how it could be affected by the various diseases that cause dementia.

Take a walk around your brain

Dementia doesn’t run in the familyDementia doesn’t run in the familyDementia is common but there’s no evidence to suggest it runs in families, and fewer than 1% of dementia cases are purely genetic. Find out about genes and dementia at alzheimersresearchuk.org/genes-and-dementia

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Is it dementia or ageing?

Many things change as we get older, so it might feel hard to pick out changes that could be dementia symptoms. Here are a few examples to help:

Usual age-related changes • Forgetting

appointments but remembering them later

• Sometimes forgetting the right word

• Forgetting where you put your glasses occasionally

• Making a bad decision sometimes

• Becoming irritable now and then

Possible signs of dementia • Forgetting important

dates repeatedly

• Stopping mid conversation or struggling with words

• Putting items in unusual places or getting lost in unfamiliar places

• Poor judgment that’s out of character

• Changes in mood or personality

How dementia affects the brain 11

Frontal lobe

This area of your brain controls personality, behaviour and emotions. You can thank your frontal lobe for helping you make good decisions, and for stopping you doing things that are socially unacceptable. Holding on to special memories is also partly down to the frontal lobe.

Frontotemporal dementia affects this area of the brain and can cause personality changes including obsessions or impulsive behaviour, lack of consideration and lack of self-awareness.

Temporal lobe

Picking out friends’ faces in a crowd and spotting your favourite cereal on a packed shelf are just two of the things your temporal lobe takes charge of. This region of the brain helps you understand things around you – and the hippocampus inside your temporal lobe helps you make new memories to find your way around.

Alzheimer’s attacks nerve cells inside the hippocampus – some of the earliest indicators of this disease are memory loss and disorientation.

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PersonalityEmotionsBehaviour

Frontal lobe Frontal lobe

Parietal lobe

When you pick up a mug next to you without giving it a second thought, that’s your parietal lobe in action. It helps you understand where your arms and legs are in relation to the rest of you – so you know how far to reach or step. It also helps you put things in order, like letters and numbers.

A rare form of dementia called Posterior cortical atrophy (PCA) can damage this part of the brain, preventing the brain making sense of what the eyes see.

Cerebellum

Your cerebellum, which means ‘little brain’, controls your movement, balance and posture – and it’s also involved with language and attention. The cerebellum makes sure you not only move around, but move smoothly – and move with skill when it comes to complex actions like playing an instrument or riding a bicycle.

Alcohol affects the nerve cells in our cerebellum, and drinking it can impact our movement and balance.

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Body controlLanguage

Cerebell um

Cerebell um

Body controlSpatial awareness

0rdering and organising

Parietal lobe Parietal lobe

MemoryVision

Language

Temporal lobe Temporal lobe 3

Occipital lobe

This part of your brain interprets information from your eyes. Your occipital lobe decides on the shape, colour and movement of things we’re seeing. It also helps make our dreams as we sleep.

A rare form of dementia called Posterior cortical atrophy (PCA) can damage cells in the occipital lobe, causing difficulties in seeing where and what things are.

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We measure and diagnose dementia by observing four cognitive functions of the brain: memory, behaviour, language and motor functions.”

Prof Anne-Marie Minihane, University of East Anglia

Visual perception

Oc ipital lobe Oc ipital lobe

We know that clumps of protein build up in our brain in diseases like Alzheimer’s, and exciting new research is revealing how and why these are damaging. Understanding the causes of these diseases will bring us closer to a cure.”

Dr John Skidmore, Chief Scientific Officer at our ALBORADA Drug Discovery Institute, Cambridge

White matter

White matter is found throughout the brain. It’s made up of bundles of fibres that carry messages between the different areas of our brain, and from our brain to our spinal cord. These crucial connections mean we can do everything we usually do like eat, move and talk.

White matter can be damaged in vascular dementia, and the different areas of the brain struggle to talk to each other and coordinate our activities.

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22Keep your cholesterol and blood pressure in check

Keeping cholesterol levels and blood pressure under control can help your overall health and reduce the risk of dementia. There are several things you can do to lower your cholesterol, such as reducing red meat, cheese and biscuits in your diet and increasing your intake of oily fish, fruit and vegetables.

The NHS can help you monitor your blood pressure, cholesterol and other risk factors. If you’re aged 40-75 and do not already have cardiovascular disease, you should receive a letter from your GP surgery or local council inviting you for a free NHS Health Check every five years.

Keeping your brain healthy 13

7 ways to keep your brain healthy

It’s time to think about your brain health

Many people don’t start thinking about their brain health until much later in life, when they start to notice differences in their memory and other cognitive functions. But if you start thinking about your brain health earlier, you can make changes that will benefit you for the rest of your life.

Dementia experts have found that keeping healthy during our forties and fifties appears to be particularly important in helping alter the risk of dementia in later life. But the good news is, you can make changes at any age to benefit your overall health and help keep your brain healthy. Here are a few science-backed suggestions to get you started...

11Avoid smoking

It’s not easy to give up smoking, but thinking about your brain could be a good incentive. Smoking is already linked to a number of health conditions – and now researchers have found it increases your risk of developing diseases like Alzheimer’s and vascular dementia. Whatever age you stop smoking, it helps improve your health – so it’s never too late.

Getting expert help now can greatly improve your chance of giving up smoking successfully, getting you closer to a healthy brain.

Quick tip: get free help to give up smoking – visit nhs.uk/smokefree, call 0300 123 1044 or talk to your GP.

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44Stay connected

In recent years, scientists from several different fields have explored the impact our social connections and relationships have on our health. For our brain health, social contact is crucial.

Evidence increasingly suggests that enjoyable face-to-face interactions can slow symptoms of dementia such as deteriorating memory, as listening and replying to people requires us to think and respond quickly.

Quick tip: whether online or in real life, join hobby groups, meet friends and keep up those social interactions wherever possible.

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33Be physically active

You don’t have to train for a marathon to keep your brain healthy. Doing a physical activity you enjoy means you’re more likely to stick with it, so your body and brain will feel the benefit for longer.

You can build up strength with anything from lifting weights to digging up weeds, improve balance through yoga or dancing, and get your blood pumping by cycling or climbing stairs for a few minutes every day.

Quick tip: aim to do 150 minutes of exercise a week – that’s 30 minutes a day for five days.

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We now know there are practical things we can do to improve our brain health – and over time, we’ll feel the benefits.”

Prof Michael Hornberger, University of East Anglia

55Eat well and aim for balance

Eating a well-balanced diet is one of the best ways to reduce your risk of several health conditions in later life, including dementia. A balanced diet could help protect you against dementia by helping to reduce your risk of cardiovascular disease.

Reducing fat in our diet is important, but it doesn’t mean cutting it out altogether. Some fats, such as those found in oily fish, nuts, seeds and avocados can be beneficial. A good balance of fruit, vegetables, pulses, fish and high fibre complex carbs every week can go a long way to keeping your body healthy and getting vital nutrients.

You’ll find more advice on healthy eating at alzres.uk/eating

Quick tip: speak to your doctor or dietician for advice on how to stick to healthy eating habits.

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66Keep your brain active and exercised

Staying mentally and socially active is linked to a lower risk of problems with memory and thinking. Keeping your brain active can mean anything from spending more time in education to doing crossword puzzles, learning a new language or playing an instrument.

Find more ways to keep your brain healthy at alzheimersresearchuk.org/reducing-the-risk

Flavonoids from plant-based foods including berries, citrus fruit and cocoa are very beneficial to cardiovascular health and – we’re now beginning to see benefits for cognitive health.”

Prof Anne-Marie Minihane, University of East Anglia

77Keep an eye on drinking alcohol

It’s well known that drinking impairs thinking and judgement. Now research has found a link between drinking too much and an increased risk of diseases that lead to dementia. In fact, long-term heavy drinking is known to cause Wernicke-Korsakoff Syndrome, which can lead to permanent memory loss.

For your overall health, the Chief Medical Officer’s low-risk guidelines recommend regularly drinking no more than 14 units a week. A good way to cut back on drinking is to have at least three drink-free days in a row each week.

Quick tip: 14 units = 6 pints of average- strength beer or cider = 10 small glasses of low-strength wine.

Fun exercises for your brain

Your brain is constantly taking in information about the world around you and making sense of it all. Here are some fun brain teasers that will show you some of the different skills your brain relies on!

Your brain cleanses as it sleepsYour brain cleanses as it sleepsThe cerebrospinal fluid surrounding your brain and spinal cord washes into your brain in a rhythmic flow during sleep, cleansing the brain of toxic proteins while you snooze. And evidence suggests that getting enough quality sleep reduces your risk of dementia.

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1 Guess the connecting wordsMany words have more than one meaning, or their meaning can be changed by the words they are used with. Looking at the pairs of words below, can you guess which word connects each set?

Answers: Q1- tank, key, bank, racket, nail. Q3- Bottom left of the image.

ARMY – WATER LOCK – PIANO RIVER – MONEY TENNIS – NOISE HAMMER – FINGER

2 Try two things at once

Draw circles in the air with the index finger of each hand in a clockwise direction. Now try to switch to drawing circles anticlockwise with your left hand without your right hand pausing or stopping. This can take some practice, as your brain has to control different movements at the same time, called bimanual coordination.

3 Spot the hidden objectOur brains can rapidly detect objects in a cluttered scene, useful when spotting our car in a crowded car park or finding where we put our keys. Can you spot the carrot hidden among these oranges?

Brain exercises 19

Back cover

Your brain and our promise

We hope the information in this guide has given you some great ways – and great reasons – to keep your brain healthy.

As the UK’s leading dementia research charity, we’re committed to making breakthroughs in dementia research possible, focusing on four key areas of research:

Understanding the diseases that cause dementia.

Diagnosing people earlier and more accurately.

Reducing risk, backed by the latest evidence.

Treating dementia effectively.

Useful help and information

1. For questions about dementia, call our free Dementia Research Infoline on 0300 111 5 111

2. Order free health information about dementia at alzheimersresearchuk.org/supporter-orders

3. Find out how to reduce your risk of dementia at alzheimersresearchuk.org/reducingtherisk

4. Join dementia research studies at joindementiaresearch.nihr.ac.uk

Alzheimer’s Research UK 3 Riverside Granta Park Cambridge CB21 6AD

Registered charity numbers: 1077089 and SC042474.

If you already support our research, thank you. If you’d like to know how you can get involved, visit alzheimersresearchuk.org 

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