A recent study published in the Journal of Affective Disorders examined participants aged 60 and above who were dementia-free at the time. The researchers analyzed lifestyle factors and gave scores from zero to six based on the participants' habits. Participants earned points for following specific healthy lifestyle practices, such as:
- Regular exercise - Engaging in physical activity for more than 10 minutes almost every day or at least three or four days a week.
- Social interaction - Meeting with others socially more than three times a month or three times a week.
- Leisure activities - Reading books or newspapers daily, using the internet daily or playing cards at least twice a week.
- Quality sleep - Falling asleep easily and not waking up frequently during the night.
- Avoiding smoking - Either never having smoked or having quit smoking.
- Limiting alcohol consumption - Rarely consume alcohol each month.
The researchers found that participants who scored four or more points were 29 percent less likely to exhibit early signs of cognitive decline compared to those with lower scores. Each extra point on the lifestyle score was associated with an 18 percent reduced risk of cognitive decline.
In contrast, those who scored three or less were three times more likely to suffer from cognitive issues.
Healthy lifestyle changes that help prevent dementia
According to the study, adopting these healthy lifestyle changes can help you maintain optimal brain performance even as you age:
Exercising regularly
The study defined regular exercise as any activity lasting at least 10 minutes a day, most days of the week. Another study, published in the Journal of Alzheimer’s Disease, found that even light daily exercise, such as walking a few thousand steps, can increase the size of brain areas important for memory and learning.
Exercise increases blood flow to the brain, nourishing brain cells and promoting the formation of new nerve connections. Exercise can enhance cognitive function and slow age-related cognitive decline. Even moderate exercise can lead to a larger brain volume and better cognitive health by reducing inflammation and oxidative stress, both of which are linked to dementia.
Avoiding or quitting smoking
Participants who had never smoked or had quit smoking received a point for their healthier lifestyle. Research published in Biological Psychiatry: Global Open Science shows that smoking accelerates brain shrinkage, increasing the risk of Alzheimer’s disease and other types of dementia.
Smoking negatively impacts brain health by causing inflammation and reducing blood flow, which can damage brain cells. Quitting smoking improves cardiovascular health and reduces brain inflammation, which helps preserve cognitive function.
Limiting alcohol consumption
Participants who rarely consumed alcohol were awarded a point. Research published in JAMA Network Open linked heavy drinking (three or more drinks daily) to an eight percent higher risk of dementia.
Reducing alcohol intake can protect cognitive health. Excessive alcohol consumption can lead to brain damage, nutritional deficiencies and liver problems, all of which can impair brain function. Moderate or minimal alcohol consumption is associated with a lower risk of dementia.
Maintaining social interactions
Engaging in social activities more than three times a month or three times a week can also be beneficial. Social isolation is a significant health risk and is linked to higher risks of dementia, premature death, heart disease, stroke, stress and depression. In-person interactions are crucial for mental stimulation and a sense of connection.
Social activities help keep the brain active and engaged through communication, emotional involvement and problem-solving, all of which stimulate cognitive function. Regular social engagement helps maintain mental health, reduces stress and provides emotional support, contributing to better cognitive health.
Engaging in leisure activities
Keeping your mind active by reading books or newspapers daily, using the internet or playing cards at least twice a week can help you maintain cognitive sharpness. Engaging in enjoyable and meaningful activities stimulates the brain, which is essential for maintaining cognitive health and preventing dementia.
Getting good-quality sleep
Good-quality sleep is vital for cognitive health. Experts recommend getting seven to nine hours of sleep every night to reduce the risk of various chronic illnesses, including obesity, heart disease and depression. During sleep, the brain processes and consolidates memories and clears out toxins. Poor-quality sleep can impair cognitive function and increase the risk of dementia. Ensuring adequate and restful sleep supports overall brain function and helps protect against cognitive decline.
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