How Simple Lifestyle Changes Can Make a Difference in Dementia

Dementia, a condition marked by cognitive decline, impacts millions globally, but adopting healthy lifestyle habits can slow its progression and improve quality of life. While there is no cure for dementia, simple adjustments in daily life can significantly delay the onset and severity of symptoms, offering hope for individuals at risk or already diagnosed.

1. Stay Physically Active

Maintaining physical activity is crucial for both brain health and overall well-being, especially when it comes to reducing the risk of dementia. Engaging in regular exercise increases blood flow and oxygen supply to the brain, which supports brain cell health and function. It also promotes the release of chemicals like brain-derived neurotrophic factor (BDNF), which encourages the growth of new neurons and helps maintain existing ones. This process can slow cognitive decline and improve memory, attention, and problem-solving abilities, all of which are commonly affected by dementia.

In addition to its direct effects on brain function, physical activity can help prevent or manage conditions that contribute to dementia risk, such as high blood pressure, diabetes, and obesity. These conditions can lead to inflammation, oxidative stress, and impaired blood flow to the brain, all of which accelerate cognitive decline. Regular exercise helps to keep the heart and blood vessels healthy, reducing the risk of stroke and other vascular problems that can impact brain function.

Exercise also has mood-boosting effects, helping to alleviate symptoms of depression and anxiety that are often associated with dementia. People who exercise regularly are more likely to experience improvements in sleep quality, stress levels, and overall mental health, which further contributes to their ability to maintain cognitive function as they age.

The FINGER study, a randomized controlled trial, showed that a multidomain lifestyle intervention, including exercise, helped improve or maintain cognitive function in older adults at risk of dementia. Physical activity was one component of a broader approach that successfully delayed cognitive decline.

The types of exercises that are most beneficial for brain health include aerobic activities like walking, swimming, and cycling, as well as strength training and balance exercises. The key is to find activities that are enjoyable and sustainable in the long term. Even light exercise, such as stretching, tai chi, or gardening, can have significant benefits if done consistently.

Health professionals recommend at least 150 minutes of moderate-intensity aerobic activity per week, which can be spread out over several days. This could be as simple as taking a brisk walk around your neighborhood for 30 minutes each day or alighting one bustop earlier to walk the extra distance. Additionally, incorporating strength and balance exercises at least twice a week can help prevent falls, another key concern for older adults.

2. Prioritize a Healthy Diet

What you eat plays a significant role in brain health, and a well-balanced diet can help reduce the risk of developing dementia. Certain foods provide essential nutrients that protect the brain from inflammation, oxidative stress, and damage caused by aging. Following a healthy eating pattern like the Mediterranean or DASH (Dietary Approaches to Stop Hypertension) diet can significantly lower the risk of cognitive decline and improve overall brain function. Incorporate these diet patterns into your meal planning.

A diet rich in fruits, vegetables, whole grains, and healthy fats is key to brain health. Leafy greens like spinach, kale, and broccoli are high in antioxidants, vitamins, and minerals, which protect brain cells from damage caused by free radicals. Berries, especially blueberries and strawberries, contain flavonoids that improve communication between brain cells and may slow the progression of age-related cognitive decline.

Healthy fats, such as those found in fish, nuts, seeds, and olive oil, are essential for maintaining the brain’s structure and function. Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, are particularly beneficial. These fats help reduce inflammation in the brain, which is linked to Alzheimer’s and other forms of dementia. Omega-3s also support the integrity of brain cell membranes and promote the production of chemicals involved in learning and memory.

It’s also important to limit the intake of processed foods, sugar, and unhealthy fats like trans fats. These can increase the risk of obesity, diabetes, and heart disease, all of which are linked to a higher risk of dementia. Diets high in refined sugars can cause spikes in blood sugar and insulin levels, which may lead to inflammation and oxidative stress in the brain. Over time, this can impair cognitive function and increase the risk of dementia.

Additionally, staying hydrated is essential for maintaining cognitive function. Dehydration can lead to confusion, impaired memory, and difficulty concentrating, particularly in older adults.

Incorporating brain-boosting foods, such as nuts, seeds, and foods high in fiber, into your daily meals can enhance brain health. For example, increasing the vegetables in lontong, or using brown rice instead of white rice helps ensure that your brain receives the nutrients it needs.

3. Engage in Cognitive Stimulation

Engaging in cognitive stimulation is essential for maintaining brain health and slowing cognitive decline, especially as we age. Cognitive stimulation involves activities that challenge the brain, promote learning, and enhance mental agility. Research has shown that staying mentally active can build “cognitive reserve,” which helps the brain adapt and maintain function despite aging or disease-related damage.

One of the simplest ways to engage in cognitive stimulation is through brain games and puzzles, such as crosswords, Sudoku, or jigsaw puzzles. These activities encourage critical thinking, problem-solving, and memory recall, all of which are vital for keeping the brain sharp. Our partner psychologist, Zaylea Kua, has authored an interactive and elder-friendly activity book: Boost Your Brain: Cognitive Exercises for Brain Health. Learning new skills or hobbies, such as playing a musical instrument, painting, or even cooking new recipes, can also stimulate different areas of the brain, fostering mental flexibility.

Reading regularly—whether it’s books, newspapers, or online articles—keeps the brain engaged in processing information and comprehending complex ideas. Writing, whether journaling or creative writing, is another excellent way to engage the brain, as it promotes self-expression, vocabulary development, and cognitive organization.

Participating in structured cognitive programs, such as cognitive training exercises or group learning activities, can also benefit brain health. Cognitive training programs, specifically designed to enhance memory, attention, and reasoning skills, have been shown to slow down cognitive decline in older adults.

Moreover, engaging in mental activities that involve social interaction, such as playing card games or board games with friends at the nearby Community Centre or simply at the void deck, combines cognitive stimulation with social engagement, offering double the benefit. Social activities often require quick thinking, decision-making, and verbal communication, all of which exercise the brain.

It’s essential to regularly engage in cognitive stimulation as part of a daily routine. Even simple habits like trying to remember phone numbers, solving a math problem, or challenging oneself with trivia questions can be effective. The key is consistency—continuously challenging the brain in diverse ways over time to keep it strong and flexible.

4. Maintain Social Connections

Maintaining social connections is one of the most important lifestyle factors for reducing the risk of dementia and promoting overall brain health. Social interactions help stimulate mental engagement, foster emotional well-being, and provide support, all of which contribute to cognitive resilience and a lower risk of memory decline. Loneliness and social isolation, on the other hand, are linked to faster cognitive deterioration and an increased risk of developing dementia.

Regular social engagement activates brain regions responsible for communication, decision-making, and emotional regulation. Conversing with others requires memory recall, listening, and responding to cues, all of which keep the brain working. Whether it’s having a chat with a friend over coffee, attending grassroots events, or participating in neighbourhood activities, maintaining regular social contact keeps the brain engaged and agile.

Joining community groups, attending grassroots events, or participating in hobbies that involve other people can also provide vital mental stimulation. Engaging in group activities such as book clubs, Tai Chi, line dancing, or fitness classes allows individuals to exercise their brains in a social context, benefiting both cognitive function and emotional health. Even volunteering or mentoring younger generations offers opportunities to stay socially connected while also giving back to the community.

Technology has made it easier to maintain social connections, especially for those who may face physical limitations or live far from loved ones. Video calls, social media, and online forums allow people to stay connected and maintain meaningful relationships even when they can’t meet face-to-face.

For individuals with dementia, staying connected socially is especially important. Social engagement can reduce feelings of loneliness and depression, both of which can exacerbate cognitive decline. Family members and caregivers play a key role in supporting social interactions for dementia patients by encouraging participation in group activities or arranging regular visits with friends and family.

Research shows that people who are socially engaged tend to have better memory, reasoning, and language skills compared to those who are socially isolated. In fact, studies have linked frequent social interaction to a lower risk of developing Alzheimer’s disease and other forms of dementia.

5. Get Enough Sleep

Sleep is essential for maintaining overall brain health and plays a crucial role in preventing memory decline and dementia. Research has shown that people who regularly get enough quality sleep are less likely to experience cognitive issues and are at a lower risk of developing conditions like Alzheimer’s disease. Sleep supports brain function by allowing it to clear out toxins, repair damage, and consolidate memories.

During sleep, the brain goes through cycles of deep sleep (non-REM) and lighter sleep (REM). Non-REM sleep is particularly important because it is during this phase that the brain cleanses itself of beta-amyloid, a protein associated with Alzheimer’s disease. Without sufficient deep sleep, beta-amyloid can build up in the brain, increasing the risk of cognitive decline. This cleansing process is crucial for maintaining the health of neurons and preventing damage to memory and thinking skills.

In addition to supporting memory, getting enough sleep helps regulate mood, improve concentration, and promote overall mental well-being. Poor sleep, on the other hand, is linked to increased anxiety, depression, and stress—all of which can accelerate cognitive decline.

The recommended amount of sleep for adults is generally between 7 to 9 hours per night. Quality sleep is just as important as quantity. People who frequently wake up during the night, experience sleep apnoea, or suffer from insomnia may not be getting the restorative benefits that sleep provides, even if they spend enough time in bed.

To improve sleep quality, it’s important to establish a regular sleep schedule, create a relaxing bedtime routine, and make the bedroom a comfortable sleep environment. Avoiding caffeine, heavy meals, and screen time before bed can also enhance sleep quality. Physical activity during the day can promote better sleep at night, while practices like meditation and deep breathing can help reduce nighttime stress and anxiety.

6. Manage Stress and Mental Health

Managing stress and mental health is critical in reducing the risk of dementia and promoting cognitive well-being. Chronic stress, anxiety, and untreated mental health conditions like depression can have profound effects on brain function, accelerating cognitive decline and increasing the likelihood of developing dementia.

Stress triggers the release of cortisol, a hormone that, in high levels, can negatively affect the brain. Prolonged exposure to elevated cortisol levels can lead to damage in the hippocampus, a brain region essential for memory and learning. This can result in impaired memory, difficulty concentrating, and increased risk for dementia over time. Managing stress effectively can help protect the brain from these harmful effects.

Mental health, particularly depression, is another important aspect of cognitive health. Depression is not only a risk factor for dementia but can also worsen cognitive symptoms in those who already have mild cognitive impairment. Studies show that people with untreated depression are more likely to experience memory problems and other cognitive issues. Addressing mental health early and seeking treatment for conditions like depression and anxiety can significantly improve long-term brain health.

There are several strategies for managing stress and maintaining mental health, many of which have positive effects on brain function. Regular physical exercise, for example, is a natural way to reduce stress and anxiety, as it stimulates the production of endorphins—hormones that elevate mood and promote feelings of well-being. Exercise also improves sleep quality and supports cognitive function, making it an excellent strategy for stress management.

Mindfulness practices such as meditation, deep breathing exercises, and yoga can also reduce stress and promote relaxation. These activities help calm the mind, lower cortisol levels, and enhance emotional regulation, all of which are beneficial for mental health. Additionally, spending time outdoors, engaging in hobbies, and connecting with supportive social networks can help reduce feelings of stress and isolation.

Seeking professional help when needed is crucial for managing mental health. Counselling and/or medication can be effective treatments for anxiety and depression, helping individuals regain a sense of control and improving cognitive outcomes.

7. Avoid Smoking and Limit Alcohol Consumption

Avoiding smoking and limiting alcohol consumption are two critical lifestyle choices that can significantly reduce the risk of developing dementia and promote overall brain health. Both smoking and excessive alcohol intake are linked to conditions that contribute to cognitive decline and dementia, such as cardiovascular diseases, high blood pressure, and brain cell damage.

Smoking has a direct impact on brain health by reducing blood flow to the brain. The chemicals in tobacco smoke cause the arteries to narrow and harden, leading to decreased oxygen and nutrient delivery to brain cells. This can result in damage to the brain’s blood vessels, which increases the risk of vascular dementia—a form of dementia caused by impaired blood flow to the brain. Additionally, smoking increases oxidative stress and inflammation, both of which contribute to the death of brain cells and the development of dementia.

Quitting smoking at any age can lead to significant improvements in brain health. Research has shown that people who quit smoking, even later in life, reduce their risk of dementia compared to those who continue smoking. It also reduces the risk of other chronic conditions like stroke and heart disease, which are closely linked to cognitive decline.

Alcohol consumption, especially in excessive amounts, can also be detrimental to brain health. Chronic heavy drinking is associated with alcohol-related brain damage, including Wernicke-Korsakoff syndrome, which leads to severe memory and cognitive impairment. Excessive alcohol intake contributes to brain shrinkage, reduced white matter, and impaired communication between brain cells. This can lead to an increased risk of dementia, particularly early-onset dementia.

8. Hearing and Vision Health

Maintaining good hearing and vision health is essential for reducing the risk of cognitive decline and dementia. As people age, many experience some degree of hearing or vision loss, but neglecting these issues can have a profound impact on brain function, social engagement, and overall quality of life.

Hearing loss is increasingly recognized as a significant risk factor for dementia. Studies show that individuals with moderate to severe hearing loss are at a higher risk of cognitive decline compared to those with normal hearing. The reason is that hearing loss can lead to social isolation, as communication becomes more difficult. When people withdraw from social interactions, the brain receives less stimulation, which can result in reduced cognitive reserve—essentially, the brain’s ability to withstand damage without showing signs of cognitive decline. Additionally, the brain has to work harder to process sounds, which can divert resources away from memory and other cognitive functions.

To reduce the risk associated with hearing loss, it’s important to address any hearing issues early. Using hearing aids or other assistive devices can help maintain cognitive function by ensuring that individuals remain socially engaged and continue to participate in conversations and other mentally stimulating activities.

Similarly, vision problems can contribute to cognitive decline. Difficulty seeing can lead to reduced mobility, less physical activity, and a higher likelihood of falls and injuries—all of which are associated with cognitive impairment. Furthermore, vision problems can also make it harder to engage in activities that keep the brain stimulated, such as reading, playing games, or socializing.

Regular eye exams are crucial for detecting and treating vision issues early. Correcting vision problems with glasses, contact lenses, or surgery can help individuals maintain their independence and continue engaging in activities that support cognitive health. It’s also important to address common age-related eye conditions like cataracts or macular degeneration, as untreated vision problems can exacerbate feelings of isolation and contribute to mental decline.

Conclusion

While there is no guaranteed way to prevent dementia, these lifestyle changes have proven to delay its onset and reduce its impact. Adopting a holistic approach that includes physical activity, a nutritious diet, cognitive engagement, and maintaining social and emotional health can make a significant difference in the lives of individuals at risk of or living with dementia. By taking proactive steps, we can all work toward better brain health and a higher quality of life as we age.

For more information or personalized advice, reach out to Alami Clinic’s expert care team, dedicated to helping individuals manage and improve their cognitive health.