The Role Of Lifestyle Habits In Dementia Prevention

Our lifestyle choices shape more than just our day-to-day health; they have a direct impact on our cognitive health. In the fight against Alzheimer’s disease and dementia, habits like regular exercise, a nutritious diet, and mental stimulation aren't just helpful—they’re essential. Research shows that small changes in daily routines can lower the risk of cognitive decline. It's simple: Move more, eat well, and stay sharp. When we prioritize physical health and keep our minds active we’re protecting our brain. In Winnipeg and surrounding communities such as Elmwood, Munroe, and St. Boniface, families are increasingly seeking accessible ways to support brain health and aging well.

What Is Dementia?

To put it simply, dementia is caused when brain cells become damaged and die. It describes a set of symptoms which may include memory loss, changes in mood, as well as difficulty thinking, problem-solving, and speaking. Alzheimer’s disease is the most common type of dementia. It affects approximately 750,000 Canadians and is the ninth leading cause of all deaths in Canada according to Stats Canada. This number is set to nearly double by 2030. 

7 Habits To Minimize Dementia Risk  

Modifying your lifestyle and changing your unhealthy habits can greatly reduce and minimize the risk of dementia. An unpublished study by the Million Veteran Program showed patients who adopt these healthy habits before the age of 60 could add 21 years to their lives! 

Get Moving: Physical Activity Prevents Dementia

Exercise is the most important habit to implement into your lifestyle to prevent dementia. At least 150 minutes of exercise a week can reduce the risk of death by ANY cause by 46%. Physical activity extends further than just running or sports. Daily activities like walking, gardening, cleaning, or cooking can also reduce dementia risk. 

Here’s a list of our go-to aerobic and strength-building activities to promote brain health:

1. Walking

2. Swimming

3. Water Aerobics

4. Dancing

5. Pushing a Lawnmower 

6. Lawn Bowling/Curling

7. Lifting Weights

8. Yoga/Tai Chi

9. Resistance Band Training

10. Gardening

Challenge Yourself: Exercise Your Brain

It’s important to keep your brain active every day. Trying new things and challenging yourself daily will not only make you a smarter person, but it will also greatly reduce your chances of cognitive decline. Your mental training doesn’t need to be “mind-blowingly” difficult either. Something as simple as brushing your teeth with your less dominant hand can give your brain the workout it needs! Brain games like Dr. Kawashima’s Brain Training or Brain Age for the Nintendo Switch/DS incentivize daily exercise. It’s also a great way to track your progress in real time. 

Here are 5 more brain games:

1. Chess

2. Jigsaw Puzzles

3. Crosswords

4. Learn a New Language

5. Visit a Gallery or Museum

Protect Your Head: Prevent Brain Injuries

It seems simple enough, but protecting yourself from head injuries will reduce your chances of dementia. Repeated concussions or head trauma are common risk factors associated with dementia. 

Here are some ways you can better protect your head:

1. Wear an approved helmet for high-risk activities like cycling, snowboarding, skiing, and skating. 

2. Drive safely and wear a seatbelt.

3. Avoid falls by installing handrails, clearing snow from sidewalks, and throwing away tattered mats and rugs.  

Go Smoke-Free: Lower Dementia Risk

The unpublished study by the Million Veteran Program also found that the risk of death was reduced by 29% when people went smoke-free. Although evidence suggests people who never smoke have higher chances of reducing dementia, quitting is thought to reduce risk to the level of non-smokers. Smoking increases the risk of heart problems which are linked to the two most common dementias—Alzheimer’s and vascular dementia. 

There are many cognitive benefits to quitting smoking, but here are the big 3:

1. Decreased stress & inflammation

2. Improved well-being 

3. Feel in control 

Control Your Blood Pressure: Manage Hypertension

Studies show that people with high blood pressure from mid-life onward are more likely to develop vascular dementia. In vascular dementia, blood flow is severely reduced preventing brain cells from getting the oxygen and nutrients they need to perform properly. 

If your blood pressure is too high, here are some common changes that can help:

1. Quitting Smoking

2. Losing Weight

3. Exercising Regularly

4. Maintaining a Low-Salt Diet

5. Reducing Caffeine Consumption

6. Reducing Alcohol Intake

Eat Right: Avoid Added Sugars

Both Type 1 and Type 2 diabetes are confirmed risk factors for dementia. When the body doesn’t produce enough insulin or doesn’t respond to the insulin properly it leads to high blood sugar levels resulting in diabetes. High blood pressure, high cholesterol, and obesity are all significant dementia risk factors and are also closely linked to diabetes. Avoiding added sugars by eating right will significantly reduce your risk of diabetes, and therefore dementia, while increasing cognitive function. According to Nutritionist Nathan Zassman from Aviva, the best thing we can do to reduce dementia risk is to choose foods low in sugar and high in fibre. 

Here are some snack and meal ideas that are low-sugar/high in fibre:

1. Hummus and naan

2. Meats 

3. Quinoa 

4. Eggs

5. Curry and vegetables

Sleep Well: Recharge Your Mind

Have you gotten your beauty sleep? Sleep is one of the most important factors in reducing health risks such as Alzheimer’s disease and dementia. Most people need an average of 6-8 hours of sleep per night. But why is it so important? One possible link between dementia and sleep deprivation is our brain’s ability to flush away “Beta Amyloid” a protein responsible for Alzheimer’s plaque. Sleep-deprived patients may lack the adequate amount of sleep to flush away these clusters, resulting in a buildup that leads to Alzheimer’s. 

Although we don’t fully know the purpose these protein clusters serve, a Harvard study performed by Andrew E. Budson (MD) speculates that they protect the brain from microorganisms.

Conclusion

Taking small steps to protect your brain can really pay off in the long run when it comes to lowering the risk of dementia. Staying active, both physically and mentally, is key. Simple things like a walk in the park, trying a new puzzle, or getting enough sleep can make a big difference. And it’s not just about big lifestyle changes—every little habit counts! By focusing on keeping your body and mind in shape, you're doing something amazing for your future self. So why not start today? Your brain will thank you later! For information about assisted living with memory care in Winnipeg, contact Bergen Gardens today, serving families across Elmwood, Munroe, and St. Boniface.

Additional Resources & References

https://www.health.harvard.edu/blog/sleep-well-and-reduce-your-risk-of-dementia-and-death-2021050322508 

https://www.ctvnews.ca/health/these-8-habits-could-add-up-to-24-years-to-your-life-study-says-1.6492170 

https://www.avivahealth.com/blogs/articles/brain-food-dietary-principles-alzheimers 

https://alzheimer.ca/en/about-dementia/how-can-i-reduce-risk-dementia/brain-healthy-tips-reduce-your-risk-dementia 

https://www.thestar.com/life/these-simple-habits-can-reduce-your-risk-of-developing-dementia/article_ee6fb4ed-1ac4-50fe-bf80-f4f7c731fc3d.html 

https://www.weforum.org/agenda/2024/08/dementia-healthy-lifestyle-genetic/