How to Prevent Dementia and Alzheimer’s

Dementia is a condition that causes a decline in the ability to think, remember, and perform daily activities. The most common cause of dementia is Alzheimer's disease.

According to the World Health Organization (WHO), more than 55 million people worldwide are living with dementia, and this number is expected to increase as the aging population grows.

While there is no way to completely prevent Alzheimer's, research shows that a mentally, socially, and physically active lifestyle can help delay the onset of dementia symptoms.

A large study published in the journal Neurology found that people who are cognitively active throughout their lives may develop dementia symptoms about five years later than those who are less mentally active.

1. Exercise Your Brain with Mental Activities

Activities that stimulate the brain can help strengthen connections between nerve cells and improve the brain's ability to cope with the aging process.

Examples of good activities for brain health:

• reading books or articles
• writing journals or stories
• doing crossword puzzles or sudoku
• playing chess or strategy games
• learning a new language
• learning a new skill

These activities help build cognitive reserve, the brain's ability to adapt to changes caused by aging or disease.

Research shows that individuals with high levels of mental activity have a 38% lower risk of developing Alzheimer's disease than those who are less mentally active.

2. Maintain Active Social Relationships

Loneliness and social isolation are known to increase the risk of dementia.

Conversely, people with active social relationships tend to have better cognitive function.

Examples of beneficial social activities:

• joining a community or hobby club
• participating in educational or community activities
• meeting with friends and family
• volunteering
• participating in senior community activities

Social interaction helps maintain mental health while providing cognitive stimulation for the brain.

According to The Lancet Commission on Dementia Prevention, social isolation is a risk factor for dementia that can be modified through lifestyle changes.

3. Arts and Music Activities

Creative activities such as music and art can also help maintain cognitive function.

Studies have found that people who regularly listen to music or play musical instruments are less likely to experience cognitive decline.

Arts activities engage multiple brain functions, including:

• memory
• motor coordination
• concentration
• emotions

Therefore, art is often used in therapy programs for the elderly and people with dementia.

4. Exercise and Physical Activity

Physical activity helps increase blood flow to the brain and maintain healthy blood vessels.

One particularly beneficial activity is dancing, as it combines physical activity, coordination, and social interaction.

Research shows that people who dance more than once a week have up to a 76% lower risk of dementia than those who rarely dance.

Besides dancing, other good physical activities for brain health include:

• walking
• swimming
• cycling
• yoga
• light exercise

The WHO recommends a minimum of 150 minutes of moderate-intensity physical activity per week for adults.

5. Maintain Lifelong Learning Habits

Research shows that learning activities from a young age to old age can provide long-term benefits for brain health.

Some examples of habits that support brain health:

• Reading books regularly
• Taking courses or training
• Learning new skills
• Visiting museums or educational activities

Learning habits help strengthen neural networks and improve the brain's ability to adapt to change.

Reference

• Zammit, A. R., et al. (2023). Neurology – American Academy of Neurology.
• World Health Organization. (2023). Dementia Fact Sheet
• Livingston, G., et al. (2020). The Lancet Commission on Dementia Prevention
• Stern, Y. (2012). Cognitive Reserve in Ageing and Alzheimer’s Disease