Scientists now know that the brain is constantly rewiring itself, a property called neuroplasticity.
By encouraging the creation and survival of new neural connections, we can increase the size and strength of our brain (known as cognitive reserve), making it more resistant to memory decline and dementia.
To do this, you need to challenge yourself mentally and stay socially connected.
Tim Beanland, from the charity Alzheimer’s Society, says it’s important to keep learning, and this means regularly trying new activities: “When the brain learns new skills it rewires itself, improving cellular connections and making it more resilient,” he says.
Tim says you’ll get the most benefit from regularly challenging yourself with different activities and exercises that require focus, rather than doing the same puzzles over and over again.
The brain is constantly rewiring and we need to encourage the creation of new neural connections by mentally challenging ourselves (stock image)
He suggests trying the following:
- volunteerA 2023 study found that older adults who volunteered were less likely to develop dementia, with University of California researchers attributing this to keeping the brain active, staying social, and having a sense of purpose.
- Don’t ask Google: If you can’t remember something right away, try to think of the answer instead of searching online right away, otherwise it won’t help your memory in the long run.
- Play or learn an instrumentStudies have shown that people who practice regularly are less likely to suffer from memory loss.
- Learn a language: Studies have shown that people who speak multiple languages may protect their brains from the onset of dementia better than those who only speak one. Check out online language resources, such as the free Duolingo app, which offers courses in over 40 languages.
- Ignore advertisements for online brain training“You can spend a lot of money on brain training apps, and while they may be fun, the evidence that they work is pretty weak,” says Tim.
Study finds that people who regularly practice an instrument are less likely to suffer from memory problems (stock image)
The Duolingo app offers courses in over 40 languages
Try the MIND Diet
A 2023 British study found that people who eat a Mediterranean diet rich in seafood, nuts, fruits and vegetables were 23% less likely to develop dementia, regardless of genetic risk.
Designed to protect brain health, the diet known as the MIND diet (Mediterranean-DASH Interventions to Delay Neurodegeneration) emphasizes the importance of eating vegetables, olive oil, berries, legumes, whole grains, poultry, nuts and oily fish (at least once a week) and limiting sweets, red meat, cheese and butter.
The Mediterranean diet is rich in seafood, nuts, fruits and vegetables (stock image)
Cut down on junk food
Ultra-processed foods (UPF) – such as sugary cereals, ready meals and mass-produced breads – are often high in sugar, saturated fat, salt and additives and low in dietary fibre, and are said to contribute to obesity and heart disease (a risk factor for dementia).
Researchers from University College London found that a diet high in UPF is a “major contributing factor” to obesity, a major risk factor for dementia.
Research into the long-term effects of UPF is ongoing, but the Lancet researchers say it’s “almost certain” that further links to dementia will emerge.
Enjoying coffee
“There’s evidence that drinking two or three cups of coffee a day may help protect the brain, but the effect fades if you drink more than three cups,” says Aidan Goggins, a pharmacist and independent adviser to the supplements industry.
Coffee contains brain-protective compounds, including caffeine, polyphenols, and trigonelline, that stimulate the brain, protect it from tissue damage caused by free radicals, and protect the brain’s blood vessels from oxidation.
There is evidence that moderate consumption may help prevent cognitive decline as well as the risks of dementia, heart failure, stroke and diabetes.
If you’ve never been a big coffee drinker before, you should be careful about drinking it later in life, as research has shown it may increase your risk of developing mild cognitive impairment, a precursor to dementia, Aidan warns.
Experts say there’s evidence that drinking a few cups of coffee each day could protect your brain (stock image)
Aim for the green
Folate-rich foods like broccoli, peas, asparagus, lettuce, beans, and whole grains may help prevent Alzheimer’s disease in later life.
A 2005 study from the University of California found that people who regularly consumed 400 micrograms of folic acid (a B vitamin important for brain health) daily through their diet or supplements halved their risk of dementia.
Folate is thought to inhibit the activity of the amino acid homocysteine, high levels of which increase the risk of heart disease, stroke, and dementia.
Eat more beans
Beans are the food richest in dietary fiber, and studies have shown that people who eat a diet low in fiber are at a significantly higher risk of developing cardiovascular disease, a risk factor for dementia.
Vegetables and beans are thought to reduce the risk of dementia (stock image)
Half a can of any type of bean contains 9g of the recommended daily intake of 30g.
Dietary fiber is essential for a healthy microbiome and is thought to play a key role in fighting inflammation in the body.
Nutritionist Rob Hobson suggests adding pulses to your Bolognese to boost its fibre content: “Don’t forget baked beans, but choose low-sugar varieties,” he adds.
