While there is currently no cure or treatment to prevent dementia, researchers have identified several factors that may help protect against cognitive decline.
Exercise
Exercise provides a wide range of health benefits, including supporting brain health and reducing the risk of:
• Heart disease
• Type 2 diabetes
• High blood pressure
• Colon cancer
• Breast cancer
Exercise also helps alleviate insomnia, anxiety, and depression. Additionally, regular physical activity may help prevent cognitive decline and dementia. Some studies show that consistent exercise improves cognitive function in individuals with memory issues. It may be especially beneficial for people with the APOE4 gene variant, which increases the risk of Alzheimer’s disease.
A Mediterranean Diet
The Mediterranean diet, known for its cardiovascular benefits and cancer risk reduction, may also protect against cognitive decline. This eating pattern emphasizes:
• Fruits
• Vegetables
• Whole grains
• Beans
• Nuts and seeds
• Olive oil
• Fish and poultry
Following a Mediterranean diet has been shown to reduce the risk of developing mild cognitive impairment (MCI) and may slow the progression to dementia in those already diagnosed.
Sleep
Adequate sleep is crucial for maintaining cognitive function. Studies show that individuals who sleep less than the recommended 7–8 hours a night tend to perform worse on cognitive tests. This may be because sleep plays an important role in consolidating learning and memories.
Mental Stimulation
Engaging in mentally stimulating activities as you age can help maintain brain health. One study found that older adults who frequently participated in mentally challenging activities, such as reading, writing, puzzles, games, group discussions, or music, were 50% less likely to develop mild cognitive impairment than those who engaged less frequently.
Social Connections
Strong social ties are as vital to cognitive health as physical activity and a healthy diet. Research suggests that people with robust social connections experience less cognitive decline than those who are socially isolated. Social interaction activates key mental processes like attention and memory, helping to strengthen neural networks and slow down age-related cognitive decline. A supportive social network also reduces stress, while loneliness and depression—often linked—are associated with faster cognitive decline.
