4 Simple Ways To Reduce Your Risk Of Dementia

Researchers estimate that by 2030, nearly one million Canadians will be living with dementia. The risk for it and other memory conditions increases with age. But can you diminish your dementia risk? Dr. Nicole Anderson, a cognitive neuroscientist and the associate scientific director of Toronto’s Kimel Family Centre for Brain Health and Wellness, says yes. Here’s what you can do.

Exercise regularly

Exercise increases blood flow to the brain, promotes the growth and function of neurons and reduces depression—a risk factor for dementia. Anderson recommends the same benchmark as Health Canada: 150 minutes of moderate to vigorous activity a week, mixing cardio with resistance or strength training. “That’s shown the strongest evidence of a reduction in dementia risk,” she says.

Eat healthy

“Whatever’s good for the gut is good for the brain,” Anderson says. Protein sources low in saturated fat—lean meats, fish and meat alternatives—are good choices. Fruits and vegetables should comprise half of your plate because they’re rich in antioxidants that protect the brain from damage. Whole grains, which may support cognitive function, should take up another quarter, while the last quarter should be protein.

Reduce stress

“Stress increases our cortisol levels,” Anderson says, “and when we’re in a state where it’s frequently released, it’s very toxic, especially to the hippocampus, where we encode new memories and access old ones.”

Stress reduction is easier than it sounds and also incredibly personal: It might mean practising meditation or deep breathing, or it could look like taking a walk, calling a friend or listening to music, all of which can help with thinking clearly in the short term and reducing the long-term risk of dementia.

Use memory-boosting strategies

Notebooks, calendars and reminders can help our memories function better. Anderson also recommends a technique called spaced repetition: “If you’re introduced to somebody new, say their name right back with ‘nice to meet you,’” she says. “Later on in the conversation, use their name again; when you’re spacing out the repetition, that name will stick a lot better than if you don’t.”

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