Dementia is a term that encompasses a range of cognitive impairments affecting memory, thinking, and behavior. As we age, the risk of developing dementia increases, often leading to significant challenges not just for individuals, but for their families as well. While factors like genetics play a role, many lifestyle choices can help mitigate this risk. Here are ten practical lifestyle changes that can contribute to dementia prevention, along with their mental health benefits.

1.  Stay Physically Active

Physical activity is crucial for overall health and plays a significant role in brain health. Regular exercise boosts blood flow to the brain, which can help stimulate the growth of new neurons. It’s not just about keeping fit; engaging in physical activity can also lift your mood, combat feelings of loneliness, and reduce symptoms of anxiety and depression. Whether it’s a brisk walk, a dance class, or gardening, finding activities you enjoy can make staying active easier.

2.  Eat a Brain-Healthy Diet

The health of the brain can be supported by eating a diet high in fruits, vegetables, whole grains, lean meats, and healthy fats.  The Mediterranean diet, for example, is known for its benefits in reducing the risk of cognitive decline. Foods like fish, nuts, and olive oil not only nourish the body but can also enhance emotional well-being, helping to mitigate feelings of sadness and irritability. Avoiding processed foods and excessive sugar is equally important, as these can contribute to stress and exacerbate issues like hypertension.

3.  Engage in Mental Stimulation

Puzzles, reading, and learning new skills are brain-challenging activities that can improve cognitive resilience and form new neural connections. This mental stimulation can also help ward off feelings of loneliness and depression, making it easier to manage any sadness or anger that may arise during challenging times, such as after the loss of a partner.

4.  Prioritize Sleep Hygiene

Quality sleep is essential for cognitive health. Lack of sleep can lead to increased feelings of stress and irritability, making it harder to cope with daily challenges. Establishing a regular sleep routine and creating a restful environment can help you achieve the restorative sleep your brain needs. Anger, despair, and anxiety can all be made worse by getting too little sleep. Aim for 7-9 hours of good quality sleep each night to support your mental and emotional well-being.

5.  Stay Socially Connected

Social connections are vital for emotional health and can significantly reduce the risk of dementia. Engaging with friends, family, or community groups can provide emotional support and a sense of belonging, combating feelings of loneliness. Regular social interactions can help you manage stress and prevent the emotional challenges associated with elder abuse or the loss of loved ones. Whether through regular phone calls, video chats, or in-person gatherings, staying connected helps bolster mental resilience.

6.  Manage Stress Effectively

Chronic stress can negatively impact both mental and physical health, increasing the risk of cognitive decline. Learning to manage stress through techniques such as mindfulness, meditation, or yoga can promote relaxation and mental clarity. These practices can also reduce anxiety and depression, helping you respond to irritability or aggressive feelings more constructively. Incorporating regular stress-relief activities into your routine can significantly improve your overall well-being.

7.  Limit Alcohol Consumption

While moderate alcohol consumption may have some health benefits, excessive drinking can lead to cognitive decline and increased risk of dementia. If you find yourself using alcohol as a coping mechanism for stress or emotional pain, it may be time to reassess your habits. Reducing alcohol intake can not only improve your cognitive health but also enhance your mood and decrease feelings of sadness and irritability.

8.  Avoid Smoking

Smoking is another lifestyle choice that has been linked to an increased risk of dementia. The harmful chemicals in tobacco can damage blood vessels and reduce blood flow to the brain. Quitting smoking is one of the most beneficial choices you can make for both your brain and overall health. The process of quitting can also improve mood and reduce symptoms of anxiety and depression, leading to a more balanced emotional state.

9.  Stay Hydrated

Staying properly hydrated is essential for cognitive function. Dehydration can lead to confusion and memory problems, which are particularly concerning as we age. Throughout the day, try to drink adequate water while listening to your body's cues. Proper hydration supports not just brain health, but also emotional well-being, helping to alleviate feelings of irritability and sadness.

10.  Regular Health Check-ups

Finally, regular check-ups are essential for monitoring conditions that may affect cognitive health, such as hypertension or diabetes. Managing these conditions effectively can significantly reduce the risk of dementia. Discussing any concerns related to your mental health—like persistent feelings of anxiety, depression, or anger—with a healthcare provider can provide valuable insights and resources.

Conclusion

Making these lifestyle changes can greatly contribute to the prevention of dementia while enhancing overall emotional well-being. It's important to recognize that mental health plays a crucial role in cognitive function; addressing issues like loneliness, sadness, and stress is just as vital as physical health.

If you or a loved one is experiencing challenges related to mental health—such as feelings of depression, anxiety, or the impact of loss—consider seeking support through online counselling. TalktoAngel offers accessible therapy sessions with licensed professionals who can help guide you through these tough times. Their secure platform provides a safe space for you to explore personal challenges and develop coping strategies, empowering you to enhance your mental health and overall quality of life. By prioritizing both physical and psychological well-being, you can foster a healthier future for yourself and your loved ones. Reach out to the best psychologists in India for expert guidance and support in navigating emotional difficulties and improving mental health.

Contribution: Dr (Prof) R K Suri, Clinical Psychologist, life coach & mentor TalktoAngel & Ms Mansi, Counselling Psychologist.

References

• Kivipelto, M., & Solomon, A. (2018). Lifestyle factors and dementia risk: Current knowledge and future directions. Nature Reviews Neurology, 14(9), 577-588. https://doi.org/10.1038/s41582-018-0057-0

• Livingston, G., Huntley, J., Sommerlad, A., Ames, D., Ballard, C., & Banerjee, S. (2017). Dementia prevention, intervention, and care: Evidence-based guidelines for the public. The Lancet, 390(10113), 2673-2734. https://doi.org/10.1016/S0140-6736(17)30367-6

• Ghosh, S., & Chatterjee, S. (2019). The role of lifestyle in preventing cognitive decline and dementia: An overview. Aging and Disease, 10(3), 577-588. https://doi.org/10.14336/AD.2018.0617