12 key steps to safeguard your brain and reduce dementia risk
By: Dr. Avi Verma
As we approach midlife, it’s common to experience occasional lapses in memory—misplacing items, forgetting words—but many of us brush off these signs as part of the aging process. However, recent research by neuroscientists at Trinity College Dublin’s School of Psychology has brought a fresh perspective to this issue. Their study reveals that self-reported memory problems, or what is known as subjective memory complaints, may be more strongly linked to dementia risk factors than objective cognitive tests, such as hypertension, loneliness, and physical health concerns.
This study, based on data from 3,327 participants ranging from 18 to 84 years old, was collected via the innovative smartphone app Neureka. The app, developed by the researchers, allows participants to track their behavior, mood, and engage with neuroscience games over time. The research has important implications for understanding early brain health changes, especially in individuals who appear otherwise healthy. The findings indicate that factors like heart health, vision loss, and high cholesterol can play a crucial role in the aging brain.
As Professor Claire Gillan, who led the research, puts it, “We often focus on physical longevity, but it’s time to start thinking about brain longevity. There’s a lot we can do to preserve our mental sharpness as we age.”
In fact, studies suggest that more than 40% of dementia cases may be preventable. Here are 12 practical steps to help protect your brain, boost memory, and reduce the risk of dementia:
1. Socialize Regularly
Loneliness has been linked to a doubled risk of dementia in later life. Staying connected with friends and family, as well as participating in activities like reading groups or clubs, can boost cognitive reserve—your brain’s resilience to damage. “Humans are social animals,” says Professor Kieran Clarke from the University of Oxford. Regular social interactions release endorphins, which are beneficial for brain health.
2. Foster Positive Relationships
A strong, harmonious relationship with a partner is vital for brain health. Negative, stressful relationships can activate stress hormones that accelerate brain aging and impair memory. “Stress-related biochemistry harms the brain,” says Professor James Goodwin, director of the Brain Health Network. Avoiding unnecessary conflict is key to maintaining cognitive well-being.
3. Adopt a Pet
Having a dog or cat can provide emotional support, reduce feelings of loneliness, and even slow cognitive decline. Research shows that pet owners, particularly those living alone, tend to experience slower rates of memory loss and verbal fluency decline. Pet care routines also encourage physical activity, which benefits overall brain health.
4. Engage in Brain-Boosting Activities
Regularly challenging your brain with activities like crossword puzzles, sudoku, or learning a new language can help maintain cognitive function. These exercises promote cognitive inhibition, which strengthens your ability to focus, recall information, and resist cognitive decline.
5. Start Your Day with Protein
A protein-rich breakfast, such as scrambled eggs or a protein shake, helps regulate blood sugar levels and energy, preventing fluctuations that could affect brain health. Research highlights the link between high blood sugar and the development of amyloid plaques, which contribute to Alzheimer’s disease.
6. Ensure Adequate Vitamin D
Low vitamin D levels have been linked to an increased risk of dementia. Professor Clarke advises supplementing with vitamin D, especially in regions with limited sunlight. Research indicates that vitamin D exposure can lower dementia risk by 40%, making it a simple yet effective way to protect brain health.
7. Manage Stress Effectively
Chronic stress can wreak havoc on brain health by depleting essential brain nutrients like glucose. It’s vital to manage stress levels, avoid overwhelming situations, and refrain from social media stressors. Professor Clarke recommends focusing on manageable worries and finding healthy outlets for relaxation.
8. Read Physical Books
Reading physical books, magazines, or newspapers, rather than digital content, can stimulate your brain and help maintain cognitive function. Studies suggest that excessive screen time and passive television watching are detrimental to brain activity. Reading, however, engages the brain in ways that strengthen memory and focus.
9. Find a Passionate Hobby
Engaging in a hobby you’re passionate about, whether it’s painting, photography, or learning a new skill, can help maintain cognitive sharpness. As Professor Clarke points out, hobbies provide mental stimulation and help maintain a healthy brain by promoting hormone levels beneficial to cognition.
10. Get a Good Night’s Sleep
Sleep is essential for cognitive function. During sleep, the brain clears out toxins and repairs itself. Ensuring adequate rest each night is a fundamental aspect of protecting your brain from the effects of aging and neurodegenerative diseases.
11. Declutter Your Environment
A cluttered space can be mentally overstimulating and impede focus. Simplifying your surroundings can help improve attention and reduce stress. Tidying up can also be a beneficial physical activity that stimulates new neural connections, contributing to overall brain health.
12. Exercise Regularly
Physical activity is not only good for the body but also for the brain. Research shows that exercise promotes the production of brain-derived neurotrophic factor (BDNF), which supports memory and learning. Even six minutes of high-intensity exercise can boost brain function and help protect against cognitive decline.
Conclusion
By incorporating these practices into your daily life, you can help protect your brain from the effects of aging and reduce the risk of dementia. As research continues to show, maintaining mental and physical health through a combination of social engagement, cognitive challenges, proper nutrition, and physical activity is key to keeping your brain sharp as you age.
