In the U.S. alone, approximately 6 million adults are affected by dementia, including Alzheimer’s disease. Dementia has become a growing concern for many individuals and society as a whole. As the population ages, the percentages are expected to increase.
Researchers at Peking University in China analyzed data from a study of more than 2 million adults to find which activities are most effective at preventing dementia. They found three main areas; mental stimulation, physical exercise, and social engagement (notwithstanding risk factors such as age and genetics).
Stimulate Your Brain
Engaging in mental activities was shown to reduce dementia risks by up to 23%; providing the most powerful benefits for preventing the condition. Studies show that using your brain helps to reduce brain cell damage, support the growth of new nerve cells, and slow cognitive decline.
Try these activities:
- Read books. Research shows that reading promotes mental and emotional health. Studies also reveal that regular reading can lower blood pressure, reduce stress, and improve sleep quality, contributing to overall brain health.
- Listen to classical music. Research has shown that listening to classical music enhanced the activity of genes involved in various brain functions, including learning and memory.
- Start a gratitude journal. Expressing gratitude helps to build emotional resilience. When we are grateful our brain releases neurotransmitters that positively impact the brain.
- Adopt memorization activities. Muscles in our body need exercise to work optimally. Similarly, the brain also needs exercise to stay fit. Memorization is a workout for the brain and has been shown to prevent cognitive decline. You could try memorizing favorite poems, portions of scripture, or famous speeches.
Stay Physically Active
Regular exercise delivers more blood circulation and oxygen to the brain and helps form new neural connections. Physical activity was shown to help lower the risks of developing dementia by about 17%.
These activities can help you stay active:
- Do aerobic exercise. Engage in workouts that strengthen your heart, like brisk walking, running, swimming, and cycling. Increase the intensity gradually and be sure to warm up and cool down. Research has shown that at least 150 minutes of moderate-intensity aerobic exercise each week, as well as exercises focused on strength training, is an adequate fitness goal.
- Enjoy sports. If running, walking, or swimming is not your thing, maybe a sport like playing tennis, pickleball, or triathlon will be more appealing to you. Take up activities that you will commit to, and enjoy.
Connect with Others
Socializing had a smaller, but still significant 7% impact on preventing dementia. Social connections help to slow the rate of memory decline and enhance many other mental and physical health outcomes.
Try these activities to be more social:
- Spend time with loved ones. Make spending time with your family and friends a priority. Schedule regular activities together. Engage in fun activities, and take trips together. Eat a meal with family members daily.
- Volunteer your services. Spending time helping others is a great way to not only benefit your community but also enhance your wellness. Try helping out at a food bank, or you can check your local newspaper or online for opportunities to volunteer your time.
- Join a group. Get involved in groups in your community. An example of this might be an activity at your church, such as being a part of the choir, or some other ministry. Church is a great place to grow your faith and connect with others.
Bonus strategy
While stimulating your brain, regular exercise, and social connections were shown to be effective in preventing dementia; treating chronic conditions is also vitally important to lower your risk of developing dementia.
Many serious health issues like obesity, diabetes, high cholesterol, and hypertension can negatively impact your brain. Adopting healthier lifestyle habits offers powerful support in helping to prevent dementia, and even halt its progress in early stages.
Though dementia is a serious and growing health concern in society you don’t have to feel helpless. Try adopting these strategies as a regular part of your lifestyle to maintain greater wellness.
Sources:
- https://newsen.pku.edu.cn/news_events/news/research/12721.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1151037/
- https://www.webmd.com/alzheimers/preventing-dementia-brain-exercises
- https://www.sciencedaily.com/releases/2015/03/150313083410.htm
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