As featured on BBC Radio Derby

Ian Skye I wonder if you knew about this. It is Dementia Action Week at the moment, which is all about raising awareness, sharing stories and talking about dementia.

Ian Skye According to NHS data, around 15,000 people are living with dementia across Derbyshire. When you think about all the family members, friends and carers affected as well, the numbers become quite staggering.

Ian Skye Did you know that it is possible to reduce your risk of dementia, or potentially delay its onset? There is an online resource called the Derby and Derbyshire Brain Health Toolkit, which helps people understand the steps they can take to look after their brain health.

Ian Skye I'm pleased to be joined by Katy Pugh, CEO of Age UK Derby and Derbyshire. Good morning, Katy. What exactly is the Brain Health Toolkit?

Katy Pugh The Brain Health Toolkit is a simple guide to the things people can do to help prevent or delay their risk of dementia.

Katy Pugh I was part of a fantastic team from health, social care and the voluntary sector that helped develop the toolkit. Even I learned things from it and have made changes myself because dementia affects my own family.

Katy Pugh Instead of dementia being something we simply fear, there are practical steps we can take that may reduce our risk.

Ian Skye One thing that struck me when looking through the toolkit is that most of the recommendations have other health benefits too.

Katy Pugh Absolutely. If it's good for your heart, it's good for your brain.

Katy Pugh The things we've been encouraged to do for years, such as maintaining a healthy weight, stopping smoking, drinking alcohol within recommended limits and being physically active, are all beneficial for both heart health and brain health.

Katy Pugh In the UK, a large proportion of dementia is vascular dementia. That means problems with the cardiovascular system can affect blood flow and oxygen supply to the brain, causing damage over time.

Ian Skye I think many people understand the connection between things like blood pressure, heart disease and diet, but perhaps don't automatically connect those things with dementia risk.

Katy Pugh That's true. Most people have a real fear of dementia because of the potential loss of independence and cognitive ability.

Katy Pugh What is encouraging is that many of the actions that can support brain health are simple. Some are one-off actions and others are small daily habits.

Ian Skye The toolkit highlights nine key areas:

• Stop smoking
• Cut down on alcohol
• Stay physically active
• Keep mentally active
• Eat for your brain
• Stay connected
• Look after your hearing and vision
• Manage health conditions
• Sleep well
• Protect your head

Ian Skye The hearing and vision point was a new one for me.

Katy Pugh It was for me too. I actually had my hearing tested and discovered I needed hearing aids.

Katy Pugh Hearing and vision are important because they help keep our brains stimulated. If you're not hearing or seeing well, you're missing out on information and social interaction.

Katy Pugh Many people with hearing loss begin to avoid social situations because they find them difficult or embarrassing. They may also stop engaging with new experiences, which reduces mental stimulation.

Katy Pugh Keeping your brain active and engaged helps build resilience. It strengthens the brain's ability to adapt and cope if dementia develops later in life.

Katy Pugh My own mother has lived with dementia for twelve years. She is now in the later stages, but because she spent much of her life reading and keeping her mind active, she has retained abilities that have helped maintain her quality of life for much longer.

Ian Skye You believe that those habits may have helped your mum maintain a better quality of life for many years after her diagnosis.

Katy Pugh Absolutely. We cannot control everything that happens to our health, but we can do our best to reduce risks where possible.

Katy Pugh Ultimately, most people are not simply interested in living longer. What matters is living more years in good health and maintaining independence for as long as possible. That is what the Brain Health Toolkit is all about.

Ian Skye When should people start thinking about these things? Is it something for people in their fifties, or should we be thinking about it much earlier?

Katy Pugh Much earlier. For example, strength and balance begin to decline from around the age of thirty, so healthy habits are important throughout adulthood.

Katy Pugh The encouraging thing is that it is never too late to make positive changes. We see people make significant improvements in their health and mobility later in life.

Katy Pugh The sooner we reduce harmful behaviours such as smoking and excessive drinking, the sooner we begin to see health benefits.

Ian Skye Sleep is another area highlighted in the toolkit.

Katy Pugh Sleep is incredibly important because it is when the brain restores and repairs itself.

Katy Pugh Many people struggle with sleep, but there are things that can help. Keeping a regular sleep routine, reducing screen use before bed, avoiding caffeine late in the day and creating a relaxing bedtime routine can all make a difference.

Ian Skye The final area is protecting your head.

Katy Pugh Yes. Wearing cycle helmets, using appropriate safety equipment and reducing the risk of head injuries are all important ways of protecting long-term brain health.

Ian Skye For anyone interested in finding out more, where can they access the toolkit?

Katy Pugh You can find it by searching online for the Derby and Derbyshire Brain Health Toolkit or by visiting jsnaderbyshire.org.uk/bhtk.

Katy Pugh The toolkit also signposts people to local services and organisations that can help them make positive changes and access support.

Katy Pugh You'll also begin to see posters promoting the toolkit in places such as GP surgeries, dental practices and community venues across Derby and Derbyshire.

Ian Skye Katy Pugh, CEO of Age UK Derby and Derbyshire, thank you very much for joining us. The Derby and Derbyshire Brain Health Toolkit is available now as part of Dementia Action Week.