Tips for Preventing Dementia

Various factors can contribute to the onset of dementia, and not all are fully understood. However, lifestyle factors certainly play a role, and we have control over these factors, as opposed to others such as genetics. In this article, we’ll explore these lifestyle factors and tips for preventing dementia. Keep in mind that these tips contribute to overall brain health as well, not just dementia risk. These tips can help you lead a more fun, fulfilling, and cognitively healthy life, and are beneficial for individuals of any age!

Socializing

Research shows that socializing in mid-life and beyond helps to stimulate the brain and may prevent or delay the onset of dementia. Interacting with friends, loved ones, and even strangers (like having a friendly conversation with the cashier at the grocery store) can boost mood, reduce stress, and get you thinking about new ideas and perspectives. All of these are great for brain health. 

Additionally, conversation requires a lot of cognitive work, such as interpreting body language and monitoring inhibition to ensure an appropriate response. Exercising these skills is helpful for overall cognitive health.

While interaction itself is important, having strong social ties is another piece of the puzzle. Studies have shown that those who have satisfying relationships with loved ones and their community in general tend to live longer, healthier, and happier lives.

Exercise

Physical activity is great for overall health, including brain health! Research shows that regular exercise is linked to stronger thinking and memory skills, and overall healthy organ function, including the brain.

The general recommendation is to get 20-30 minutes of moderate aerobic activity, 4-5 times per week. This doesn’t necessarily have to be jogging or doing classic workouts – it could also be going for a brisk walk, swimming, gardening, or even activities like cleaning the house. Any activity that gets your body up and moving around will do the trick!

Individuals who exercise throughout mid-life seem to have the most reduced risk of dementia. There is also evidence that older individuals’ risk of dementia decreases when they get exercise.

The inverse of this is that people with a sedentary lifestyle tend to be at higher risk for numerous health concerns, including dementia. Throughout life, exercising regularly whenever possible tends to lead to the best health outcomes.

Healthy Food

An overall brain-healthy diet may help to prevent dementia. This includes eating whole grains, leafy greens, fish, berries, nuts, and healthy fats such as avocadoes and olive oil. Maintaining a brain-healthy diet also includes limiting certain foods, such as red meat, processed and sugary foods, fried food, and cheese.

Cognitive Stimulation

Just like we exercise our bodies to stay in good physical shape, we can exercise our brains to keep them in the best possible condition! Activities like reading, crosswords, jigsaw puzzles, and playing chess stimulate the brain by engaging problem-solving, attention, and memory skills.

If a senior is struggling with certain aspects of cognition, working with a clinician is a great next step. The clinician will be able to determine what specific aspects of cognition need to be stimulated and provide targeted interventions such as digital cognitive exercises that can work on those skills. Even though some level of cognitive decline is unavoidable in older age, cognitive stimulation may help to keep these skills sharper for longer.

Environmental Factors

While this is a more difficult factor to address, it’s good to know about. Where you live can contribute positively to your cognitive wellbeing, or negatively impact it. Factors such as exposure to nature, pollution, education and social status, and social stress such as discrimination can affect an individual’s cognitive function and risk of developing dementia.

This means that according to research, living in underserved areas may increase one’s risk of developing dementia. While moving to a new place may not be feasible, you can take steps to address these factors. If possible, spend more time in your closest nature areas, contact representatives or take part in neighborhood initiatives to address pollution issues, and build community that relieves your stress instead of contributing to it.

Pets

Of course, this tip isn’t totally necessary and will not be feasible for everyone, but it can be a fulfilling way to address cognition. Research shows that having a pet may improve cognitive health in older adults. Having a cat or dog encourages daily movement (including feeding, playing, and walking). Additionally, the companionship that pets offer can lower stress levels and add some fulfillment and fun to your day.

Conclusion

Many lifestyle changes can help to prevent dementia. If you feel like you have a long way to go in developing a healthier lifestyle, don’t fret! Just take it one small step at a time. Incorporate a few healthier foods into your diet, start going for a daily walk, make time to see a friend – and you’re on your way to caring for your cognitive health! Every day is a new opportunity to do something healthy for yourself that could boost your cognitive health and lower your risk of developing dementia.