Introduction:
One of the most common questions I hear from patients (and at dinner parties) is: What are the best ways to prevent cognitive decline and avoid dementia? Fortunately, there are some well-established ways to promote brain health and some newer studies that point to intriguing ways to build on these core strategies. Dementia is a debilitating condition that affects millions of people worldwide and will become a more and more significant challenge as our population becomes older. Anything we can do to reduce its impact personally and societally is worth doing.
While there is no guaranteed method to prevent dementia entirely, there is growing evidence that certain lifestyle choices and habits can significantly reduce the risk. In this blog post, we will explore proactive measures and strategies that may contribute to maintaining a healthy brain and preventing dementia.
1. Move
As I’ve discussed previously on the blog before, regular physical movement has been linked to numerous health benefits, and the brain is no exception. Engaging in physical activities such as walking, jogging, swimming, dancing or even yard work helps improve blood flow to the brain, reduces inflammation, and promotes the growth of new neurons through numerous pathways including increasing facilitative proteins such as Brain Derived Neurotrophic Factor (BDNF). While I recommend aiming for 150 minutes of moderate-intensity exercise per week to keep both your body and mind in top shape, getting as little as 15 minutes a day can have significant health benefits. A recent study in the Annals of Internal Medicine specifically validates the practice of tai chi in reversing signs of cognitive impairment. This is quite exciting as there are few interventions that have been shown to do this.
2. Feed Your Brain: The Right Way
A nutrient-rich diet can play a crucial role in preventing dementia. This includes a whole-food plant-based diet such as the MIND diet and Mediterranean-style diet rich in fruits, vegetables, beans/legumes, peas/lentils, nuts/seeds, whole grains, fish, and healthy fats found in olive oil and avocado. These diets are rich in omega-3 fatty acids, antioxidants, fiber, and vitamins that have been shown to support cognitive function and reduce the risk of cognitive decline.
Recently, this study of the MIND diet specifically showed those who ate in this way had larger brain volumes and reduced brain lesions, something no medication has been shown to do. How cool is that?!
Some other specific recommendations come from studies looking at populations from so-called And if you’re looking to turbocharge your diet, research including this study and this study show that food rich in flavanols such as strawberries, blueberries and raw cocoa may do the trick.
3. Never Stop Learning
Regular mental stimulation is essential for maintaining cognitive health. Engage in activities that challenge your brain, such as reading, solving puzzles, learning a new game such as chess, learning a musical instrument, learning a new language or developing a new hobby such as woodworking. The more mentally challenging the activity is, the more this will build cognitive resilience.
4. Sleep
A good night's sleep is vital for overall well-being, and it plays a crucial role in cognitive function. Unfortunately, the older we get the more challenges we face in trying to maintain a healthy amount of sleep. In addition to attending to medical conditions that might impact sleep, especially underlying sleep disorders like sleep apnea which can severely impact brain health, it is important to stick with healthy sleep basics: establishing a regular sleep schedule, practicing sound sleep hygiene including turning off screens at least an hour before bed and creating a relaxing nightly bedtime routine can all help maintain sleep.
5. Manage Stress
Chronic stress can have a detrimental impact on the entire body through increased release of cortisol, increased inflammation and negative metabolic effects. Its negative impact on the brain may contribute to the development of dementia. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or yoga into your daily routine can help protect your brain from the harmful effects of stress.
6. Stay Connected
Engaging in social activities and maintaining strong social connections may help prevent dementia. Social interaction stimulates the brain, reduces stress, and provides emotional support. Join clubs, volunteer, or simply spend time with friends and family to keep your social connections strong. For those who have more limited social involvement, pets may provide a vital social connection that benefits specific brain functions as shown in this study.
7. Control Cardiovascular Risk Factors
Conditions such as high blood pressure, diabetes, and high cholesterol are not only harmful to your heart but can also increase the risk of dementia. Manage these risk factors through a combination of a healthy diet, regular exercise, and, if necessary, medication under the guidance of a healthcare professional.
8. Drink Less & Don't Smoke
Excessive alcohol consumption and smoking have both been linked to an increased risk of dementia. Recent research has shown that previously recommended amounts of alcohol intake were way too high. Current recommendations are that adults not drink more than 2 standard alcoholic drinks per week and that any amount of smoking should be avoided. Look for future blogs on alcohol intake, risks and current recommendations.
9. Protect your nut
The connection between traumatic brain injuries (TBI) (also known as concussions) and dementia is well established as validated in this recent study. When it comes to TBIs, prevention is by far the most important strategy including limiting risky activities and using head protection such as helmets during those activities. If you sustain even a mild TBI, getting medical attention is essential to receive a full evaluation and treatment plan. This will help prevent progression of the injury which can continue days or weeks after the initial injury if proper care is not taken.
10. Breathe Easy
A recent study found that people who lived in areas with high levels of particulate air pollution were more likely to develop dementia. Among nine different sources of this pollution, wildfires and agricultural fires had the strongest link to cognitive decline. In addition to avoiding pollution when possible, such as minimizing time outdoors when pollution levels are highest (you can find up-to-date local air pollution ratings at AirNow.gov), wearing high quality masks when outdoors and using home air filters with higher filtration ratings can reduce exposure to air pollution (Best Air Filters or Dealing With Wildfire Smoke in Your Home - Consumer Reports).
11. Smell Nice
Research has long shown that loss of smell may predict onset of cognitive decline. Excitingly, some researchers have studied the use of aroma therapy to help reduce this decline and risk for developing dementia including this recent study which utilized a rotation of 7 different essential oils while sleeping over the course of six months.
Conclusion:
While there is no guaranteed way to prevent dementia, adopting a holistic approach to brain health can significantly reduce the risk of cognitive decline. By making the changes outlined above, you will not only support cognitive function but also enhance your overall health and well-being. It's never too early or too late to start nurturing your brain health.