Dementia is set to become one of the biggest public health challenges worldwide. A recent study found that cases of dementia could double in 50 years. Here, the numbers are increasing at a worrying rate. It is estimated that dementia will affect around 450,000 Portuguese people, mainly due to the accelerated ageing of the population.

By 2080, it could affect 450,000 Portuguese people, double the number in 2020. However, Claire Steves, a doctor at Guy's and St Thomas' NHS Foundation Trust and a lecturer at King's College London, in the UK, argues that there are strategies that can put the brakes on these estimates. In one of the latest episodes of the ZOE Science and Nutrition podcast, she revealed five habits that help prevent dementia.

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The specialist begins by recalling that what we eat plays a fundamental role in our overall health and well-being, and can even affect the brain. For Claire Steves, we should "include [in our diet] as many different coloured fruits and vegetables as possible and make sure we're getting good plant fats", such as nuts, seeds and olive oil.

"Because the brain is so metabolically active, it needs lots of nutrients. We know that a wide variety of plant nutrients is really important for brain health," says the doctor.

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Physical activity is also very important. "Get out and walk for 45 minutes at least three times a week," she advises.

It is also essential to maintain good blood sugar levels. "A diet that is good for the heart and blood vessels is also good for the brain," she says.

Claire Steves also warns of the link between oral health and the brain, as well as the importance of an active social life. 

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It should be recalled that dementia is a generic term used to designate a set of diseases that are characterized by cognitive changes that may be associated with memory loss, language disorders and disorientation in time or space. There is no treatment for most of them. However, it has been proven that around 40% of dementias, such as Alzheimer's (the most common form of dementia), can be prevented or delayed.

The World Health Organization estimates that there are 47.5 million people with dementia worldwide, a number that could reach 75.6 million by 2030 and almost triple by 2050, to 135.5 million. 

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