Michael Mosley is known for helping millions across the world lose weight and improve their eating habits.
Inventor of the 5:2 diet and author of the hugely popular Fast 800 book series, he's no stranger to dishing out advice on healthy living - and most recently, he's shared some insight on the steps he takes to ward off dementia.
The doctor was apparently inspired by his late father, who passed away aged 74 from the condition, to keep an eye out for some of the warning signs and combatting them.
Coventry Live reports that he carries out a daily routine to help keep his brain in the best possible test, and monitors for any sign of cognitive decline.
One of these is a simple exercise in the mornings that anyone can take part in.
He shared his advice in his column for the Daily Mail, explaining exactly why he does each step.
Daily press-ups
Michael revealed that he does 30 press-ups and squats most mornings, as resistance exercises like these have special benefits for the brain.
He explained: "These exercises are great for preserving your spine and muscles, but what’s interesting is their impact on brain cells," he said. "Professor Damian Bailey, director of Neurovascular Research Laboratory at the University of South Wales, told me that doing squats and press-ups not only stimulates blood flow to areas of the brain such as the hippocampus, which is responsible for learning, but it also stimulates the release of a chemical called brain-derived neurotrophic factor (BDNF), which encourages the growth of new brain cells.
Cold showers
The diet expert wrote that he tries to have a cold shower most mornings, as well as going swimming in the sea when he can.
"Not only does it feel good afterwards, but regular dips in cold water may also boost levels of ‘cold shock proteins’ — molecules that help protect brains against damage," he explained.
Eating a big breakfast
Michael starts every day off with a protein-packed breakfast, such as eggs or kippers, that keep him full for hours.
While government guidelines suggest people only need 45-55g of protein a day, he said there is lots of research that, as you get older, you need more to keep your bones and muscles in good shape.
Also, he said that eating more protein may also help protect against Alzheimer’s. "In a 2018 study published in the Journal of Alzheimer’s Disease, when researchers in Australia measured levels of amyloid in the brains of people aged over 60, they found that those eating the recommended levels of protein of 54g per day were 12 times more likely to have high levels of amyloid than those eating around 118g," he told his column
"The researchers are now investigating why eating more protein seems to be protective."
Statin or HRT boost
The doctor takes statins to reduce his risk of heart attack and stroke as there is family history of heart disease.
But he says they may also help the brain.
The dieting guru said that a recent review, in the European Journal of Preventive Cardiology, concluded that people who took statins were 20 per cent less likely to develop dementia than those who don’t.
Researchers at the University of East Anglia reported in January that brain scans of 1,178 women taking part in the European Prevention of Alzheimer’s Dementia initiative found that those taking HRT had better memories and larger brains than those who didn’t. It reports that the biggest differences were seen in women who were at greater risk of dementia (because they were most vulnerable to brain changes), and in those taking HRT early, i.e. during the perimenopause, when a woman’s hormone levels start to change.
He added that there are plans for a trial to measure the brain impact of HRT.
Checking the scales
The celebrity doctor also said that carrying too much extra weight may lead to high blood pressure and high blood sugar levels. He warns this puts you at risk of type 2 diabetes — and triples your risk of Alzheimer’s.
Avoiding air pollution
Finally Dr Mosley also explained that long-term exposure to air pollution can increase the risk of dementia. "The danger is tiny particles of air pollution, called PM 2.5: when you inhale them, they make their way deep into your lungs and are then carried to your brain, where they cause damage," he said.
"These days I cycle whenever I can, avoiding busy streets where possible, because as I discovered while making a recent documentary, sitting in a car in congested traffic is when you get exposed to the most fumes.
"I’m also trying to reduce my exposure to indoor air pollution: I always turn on the extractor when frying, try to keep windows open and avoid air fresheners. We’ve also decided not to get an indoor woodburner because they can increase PM 2.5 by almost threefold.
"Which is a shame, but I would rather be cold than get dementia."
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