How to Prevent Dementia and Alzheimer's: Evidence-Based Activities That Protect Brain Health
While Alzheimer's cannot be fully prevented, research shows that an active mental, social, and physical lifestyle can delay symptom onset by up to five years. Discover the five evidence-based strategies.
Senior adult engaged in a brain-stimulating activity – reading, art, and social interaction to prevent dementia
How to Prevent Dementia and Alzheimer's: Evidence-Based Activities That Protect Brain Health
Dementia is a condition that causes a decline in the ability to think, remember, and carry out 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 live with dementia, and this number is expected to continue increasing as the global population of older adults grows.
Although there is no way to fully prevent Alzheimer's, research shows that a lifestyle that is mentally, socially, and physically active 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 can experience Alzheimer's symptoms approximately five years later than those who are less mentally active.
1. Training the Brain with Mental Activity
Activities that stimulate the brain can help strengthen the connections between nerve cells and increase the brain's ability to cope with the ageing process. Examples of activities that are good 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; and
- acquiring new skills.
These activities help build cognitive reserve — the brain's ability to adapt to changes caused by ageing or disease.
Research shows that individuals with high levels of mental activity have a 38% lower risk of developing Alzheimer's compared to those who are less mentally active.
2. Maintaining Active Social Relationships
Loneliness and social isolation are known to increase the risk of dementia. Conversely, people who have 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;
- spending time with friends and family;
- undertaking volunteer work; and
- participating in senior community activities.
Social interaction helps maintain mental health while also providing cognitive stimulation for the brain.
According to The Lancet Commission on Dementia Prevention, social isolation is one of the modifiable dementia risk factors that can be addressed through lifestyle changes.
3. Arts and Music Activities
Creative activities such as music and the arts can also help maintain cognitive function. Research has found that people who regularly listen to music or play a musical instrument have a lower likelihood of experiencing cognitive decline.
Arts activities engage many brain functions simultaneously, including memory, motor coordination, concentration, and emotion. For this reason, the arts are often used in therapy programmes for older adults and people living with dementia.
4. Exercise and Physical Activity
Physical activity helps increase blood flow to the brain and maintain the health of blood vessels. One particularly beneficial activity is dancing, because it combines physical activity, coordination, and social interaction.
Research shows that people who dance more than once a week have a risk of dementia up to 76% lower than those who rarely dance.
In addition to dancing, other physical activities that are good for brain health include walking, swimming, cycling, yoga, and gentle exercise. WHO recommends at least 150 minutes of moderate-intensity physical activity per week for adults.
5. Maintaining a Lifelong Learning Habit
Research shows that learning activity from a young age through to older age can provide long-term benefits for brain health. Examples of habits that support brain health:
- reading books regularly;
- attending courses or training;
- learning new skills; and
- visiting museums or attending educational events.
A habit of learning helps strengthen neural networks and increases the brain's ability to adapt to change.
Conclusion
Dementia and Alzheimer's are complex conditions, but many of their risk factors can be influenced by lifestyle choices. Several simple steps that can help maintain brain health include:
- engaging in activities that stimulate the brain;
- maintaining active social relationships;
- pursuing arts or music activities;
- exercising regularly; and
- continuing to learn new things throughout life.
These habits can help delay the onset of dementia symptoms and improve quality of life in older age.
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References (Daftar Pustaka)
- Zammit, A. R., et al. (2023). Neurology — American Academy of Neurology.
- World Health Organization (2023). Dementia Fact Sheet.
- Livingston, G., et al. (2020). Dementia Prevention, Intervention, and Care. The Lancet.
- Stern, Y. (2012). Cognitive Reserve in Ageing and Alzheimer's Disease.
Currently there is no way to fully prevent Alzheimer's disease. However, a healthy lifestyle that includes mental activity, regular exercise, and active social relationships can help delay the onset of symptoms. Research shows that people who are cognitively active throughout their lives can experience Alzheimer's symptoms approximately five years later.
Activities proven to benefit brain health include: mental activities (reading, puzzles, learning new things, playing chess), maintaining active social relationships, arts and music activities, regular exercise (particularly dancing, walking, swimming, and yoga), and maintaining a lifelong learning habit. The combination of these habits has been shown to help build and maintain cognitive reserve.
Yes. Physical activity helps increase blood flow to the brain and maintains the health of blood vessels that are important for cognitive function. Research has specifically found that dancing more than once a week is associated with a dementia risk up to 76% lower. WHO recommends at least 150 minutes of moderate-intensity physical activity per week.
Yes. Social interaction helps stimulate the brain and reduces the risk of loneliness, which can increase dementia risk. The Lancet Commission on Dementia Prevention identifies social isolation as one of the modifiable dementia risk factors. People with active social relationships tend to have better cognitive function.
Cognitive reserve is the brain's ability to adapt to changes caused by ageing or disease — a kind of 'reserve capacity' that allows the brain to continue functioning better even in the presence of physical damage. Cognitive reserve is built through high levels of mental activity throughout life. Research by Stern (2012) shows that greater cognitive reserve is associated with a later onset of Alzheimer's symptoms.