New study finds HRT may lower dementia risk - but what if you can't take it? Dr Amir reveals alternatives for boosting brain health with age

Researchers reviewed more than 180,000 postmenopausal women in the UK, creating the largest study on the potential link between HRT and dementia risk.

They found that those who had used HRT for at least one year were 10% less likely to develop any type of dementia and 16% less likely to be diagnosed with Alzheimer's, in comparison to those who had never used it. Alzheimer's is the most common form of dementia.

The results, published in Alzheimer's and Dementia, found women using HRT who had undergone surgical menopause and women carrying the APOE4 gene saw the greatest risk reduction, with a 26% lower risk of developing any type of dementia.

Women who started the hormone replacement therapy between the ages of 46 and 56 also saw the greatest benefit, which is when many women will go through menopause.

"While HRT has long been prescribed primarily to relieve menopausal symptoms, such as hot flushes and night sweats, this work suggests it may also play a role in long-term cognitive health for some women," says Professor Anne-Marie Minihane, who led the study as the director of the Norwich Institute for Healthy Ageing at the University of East Anglia.

The study doesn't prove that HRT prevents dementia. There could be several factors that play into why some women's risk of developing dementia is lower than others, regardless of the therapy.

It's still great news for women who are thinking about using HRT now or in the future and can do so, but what if you can't or don't want to?

Many women use HRT alternatives to treat issues like hot flushes and night sweats, as some conditions rule out the possibility of taking the therapy, including a history of hormone-sensitive cancers like breast cancer.

What if you can't take HRT?

For now at least, HRT isn't recommended for preventing dementia. Several lifestyle habits have been proven time and again to boost brain health and lower the risk of dementia by as much as 45%, per a study in The Lancet.

Dr Amir Khan is an NHS GP and woman&home's own resident doctor. He took to Instagram in light of the news and shared some ways women can look after their brain health, no HRT required.

1. Move your body

"Physical inactivity is one of those recognised risk factors. We know regular exercise helps your cardiovascular system, your blood vessels, and your metabolic health, all of which matter to your brain," says the doctor.

He suggests aiming for about 150 minutes of moderate exercise every week. That could include a walking workout on your lunch break, dancing in the kitchen, gardening, or simply getting your heart rate up throughout the day with small changes to your routine. For example, you could take the stairs at the office, rather than going in the lift.

"Any movement counts, but get some strength training in there as well," he says.

2. Look after your heart

What's good for your heart is generally what's good for your brain, says Dr Khan. "Make sure your high blood pressure, diabetes, obesity, all of those things are being well managed."

The Lancet study highlighted that high LDL cholesterol in midlife is a risk factor for dementia, so get to know your heart health baselines from your 40s at least, he says.

3. Check your hearing

Losing your hearing, particularly in your 50s and 60s, is one of the recognised potential risk factors for dementia that can be improved with medical help, such as a hearing aid. It's one of the most undervalued ways to lower your risk.

"There are probably several reasons for this, including the extra work your brain has to do to process sound and the fact that hearing loss can lead to people becoming socially isolated," says the doctor.

"Protect your ears from excessive noise. If you notice that your hearing has deteriorated, go and get it checked. Don't just put up with it."

4. Stay social

Much like any other muscle, you have to keep using your brain for it to work well.

Dr Amir Khan says that social isolation itself is a risk factor for dementia, "and there is evidence that people who remain mentally and socially active throughout life have lower rates of dementia."

As well as keeping in touch with friends, he suggests reading books regularly, handwriting regularly, and learning something new often.

"Just seeing your mates for a coffee or a drink absolutely counts as looking after your brain," he says.

5. Protect your head

Perhaps the most basic tip is to physically look after your head. The doctor says this includes wearing a helmet if you're cycling, taking any potential concussions seriously, and maintaining muscle strength and balance with age to help prevent falls.

"All of those things we can all do to reduce our risk of developing dementia," he says.