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Scientists now know that the brain is constantly rewiring, a property known as neuroplasticity.
By encouraging the creation and survival of new neural connections, you can increase the size and strength of your brain (known as cognitive reserve), making you more resistant to memory decline and dementia.
To achieve this you must challenge yourself mentally and maintain social connections.
It’s important to keep learning, says Tim Beanland, from the Alzheimer’s Society charity, and this means trying new activities regularly. “The brain rewires itself when you learn a new skill, which improves cellular connections and makes it more resilient,” he says.
Tim says you’ll get more benefits if you regularly challenge yourself with different activities and exercises that require concentration rather than repeating the same puzzles.
The brain is constantly rewiring itself and you should encourage the creation of new neural connections by challenging yourself mentally (Archive image)
He suggests trying the following:
- VolunteerA 2023 study found that older people who volunteered were less likely to develop dementia. Researchers at the University of California attributed the results to keeping the brain active, socializing, and having a sense of purpose.
- Don’t ask Google:If you can’t remember something quickly, try to find the answer instead of immediately searching it on the Internet, as that won’t help your long-term memory.
- Play or learn an instrumentStudies show that those who practice regularly are less likely to develop memory loss.
- Learn a language:People who speak more than one language may protect their brains against developing dementia better than those who speak only one, studies show. Investigate online language resources, including the free app Duolingo, which offers courses in more than 40 languages.
- Ignore the hype about online brain training“You can spend a lot of money on brain training apps. They may be fun, but the evidence that they work is pretty weak,” says Tim.
Studies show that those who practice an instrument regularly are less likely to suffer from memory loss (Archive image)
The Duolingo app offers courses in more than 40 languages
TRY THE MIND DIET
People who eat a Mediterranean-style diet rich in seafood, nuts, fruits and vegetables are 23 percent less likely to develop dementia, regardless of genetic risk, according to a 2023 UK study.
One version of the diet, known as the MIND (Mediterranean Intervention for Neurodegenerative Disorders) diet, created to help protect brain health, emphasizes eating vegetables, olive oil, berries, beans, whole grains, poultry, nuts, and oily fish (at least once a week), while limiting sweets, red meat, cheese, and butter.
A Mediterranean-style diet is rich in seafood, nuts, fruits and vegetables (Archive image)
REDUCE JUNK FOOD
Ultra-processed foods (UPFs), such as sugary cereals, ready-made meals and mass-produced breads, are often high in sugar, saturated fat, salt and additives and low in fibre, which have been linked to obesity and heart disease (risk factors for dementia).
Researchers at University College London found that a diet rich in UPF was a “key factor” in obesity, a major risk factor for dementia.
Although research into the long-term effects of UPF is ongoing, the Lancet researchers said it was “almost certain” that further links to dementia would emerge.
ENJOY A COFFEE
“There is evidence that a couple of cups of coffee a day can help protect the brain, but the benefits disappear if you drink more than three,” says Aidan Goggins, a pharmacist and independent consultant to the supplements industry.
Coffee contains several brain-protective compounds (including caffeine, polyphenols, and trigonelline), which may combine to stimulate the brain, protect it from tissue damage caused by free radicals, and offer oxidative protection to the brain’s blood vessels.
There is evidence that moderate consumption may also help protect against cognitive decline, as well as heart failure, stroke and diabetes, all of which are dementia risks.
If you’ve never been a regular coffee drinker, be careful not to do so in the future: studies show this can increase your risk of developing mild cognitive impairment, a precursor to dementia, Aidan warns.
There is evidence that drinking a couple of coffees a day can protect your brain, experts say (File image)
BETS ON GREEN
Broccoli, peas, asparagus, lettuce, beans and whole grains rich in folate may help prevent Alzheimer’s in old age.
A 2005 University of California study found that people who regularly consumed 400 micrograms a day of folate or folic acid (a B vitamin crucial for brain health) through diet and supplements cut their risk of dementia in half.
Folate is thought to inhibit the activity of the amino acid homocysteine: high levels increase the risk of heart disease, stroke and dementia.
EAT MORE BEANS
Legumes and beans are the richest sources of dietary fiber, and research shows that people whose diets are low in fiber have a much higher risk of developing cardiovascular disease, a risk factor for dementia.
Vegetables and legumes are believed to reduce the risk of dementia (Archive image)
Half a can of beans of any type provides 9 g of the recommended daily 30 g.
Fiber is essential for a healthy microbiome, which is believed to play a vital role in fighting inflammation in the body.
Nutritionist Rob Hobson suggests adding legumes to bolognese to boost its fibre content. “Don’t forget baked beans either, but opt for a low-sugar variety,” he adds.
