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Dementia prevention
Diet/Nutrition
Exercise
Mental Activity
Social Engagement
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Unfortunately, there is no vaccine against dementia. Yet lifestyle and other factors play a role in the risk of developing a disease that may cause dementia. So, healthy lifestyle choices regarding diet, nutrition, exercise, intellectual, and social activity may reduce the risk of developing dementia and other cognitive disorders. However, there is no guarantee that these prevention measures will work for every person.
Diet/Nutrition
Research suggests that adopting a "brain-healthy" diet can reduce the risk for developing dementia. Focus on a diet low in cholesterol, saturated fat, sugar, and salt, and high in dietary fibres, fruits, vegetables, whole grains, other complex carbohydrates, potassium, calcium, and magnesium.
Supplements like Vitamins B-12, C, E, and folate may also help maintain a healthy brain. Of course, it is better to obtain these nutrients directly from food, if possible.
Exercise
Starting and maintaining a regular exercise program is often the most difficult lifestyle change to implement with regard to brain health. But physical activity doesn’t have to be overly strenuous or involve a huge time commitment to create benefits. The most important thing is that it is done on a regular basis (for example, 30 minutes a day can be sufficient for a preventive effect).
Cardiovascular exercise (exercise that strengthens the pumping force of your heart, such as swimming, walking, running, and cycling) and resistance training (exercise that strengthens muscles, such as weight lifting and sit-ups) are the best types of exercise for health. Some types of exercise (e.g., swimming and cross-country skiing) provide both cardiovascular and resistance training benefits.
Exercise is beneficial because it increases the blood flow to the brain and reduces the risk of cardiovascular conditions that are associated with vascular dementia. Also, regular physical exercise helps maintaining the hormonal balance and stimulating the release of chemicals required for the survival of brain cells. Thereby, it can delay the onset of dementia.
Mental Activity
Mental exercise has been associated with a reduced risk of developing Alzheimer’s Disease. Keeping the brain active increases and strengthens connections between brain cells and builds up “cognitive reserve”. Brain cells may die as we age, but research shows that mental and social activities promote new connections between cells. The new connections that are cultivated between brain cells create a buffer which can compensate for a loss of cognitive functioning if dementia sets in. This buffer seems to allow people with higher cognitive reserve to avoid showing symptoms of cognitive decline for a longer period of time than individuals with little cognitive reserve.
To stay mentally active, it is important to commit to the idea of lifelong learning. The key is to add novelty to your experiences by learning and doing new things (rather than just repeating old activities). Variety and newness keep the mind sharp and promote a healthy brain.
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Social Engagement
Elements such as active involvement with family and a wide network of friends are likely to lower your risk of dementia. Socialising lessens depression that can result from isolation. Also, social interaction is good for the brain because it stimulates connections between brain cells. Research suggests that social activities which combine physical and mental activity are the most effective at preventing dementia. For instance, walking with a friend while talking about a topic that requires problem solving is better than just walking, just visiting a friend, or just problem solving. Good ways to stay socially active include being involved in work or volunteer activities, joining clubs, and participating in organised travels.
