Does tackling the daily crossword or solving sudoku puzzles really keep your brain sharp? Mentally challenging activities like these can help exercise your brain, but they’re only one part of the picture.

Researchers have identified 14 potentially modifiable lifestyle factors that could prevent or delay up to 45% of dementia cases worldwide. And when it comes to your brain health, it’s never too early to get started.

Dementia

Dementia is not a normal part of aging – it’s caused by ongoing damage to brain cells. Dementia goes beyond typical forgetfulness, resulting in memory problems that make following directions and even completing familiar tasks difficult. Dementia leads to language issues and trouble with planning, problem-solving, organizing and judgment, as well as changes in behavior and personality.

But dementia is common. You’ve probably heard of Alzheimer’s disease, the most prevalent form of dementia. Stephen Grossi, M.D., of Aultman Malvern Health Center of AOH, recently noted on the Health Matters radio program that Alzheimer’s affects about 10-11% of Americans over age 65. And of the U.S. population older than age 85, about 32% have Alzheimer’s.

Lifestyle Factors That Lower Risk

In 2024, researchers from the Lancet Commission on Dementia Prevention, Intervention and Care announced 14 lifestyle factors that you may be able to control that can reduce your risk for dementia.

For children under age 18, the greatest controllable risk factor for developing dementia is education – the risk of developing dementia is higher for those who haven’t finished high school. Formal education may build up a “cognitive reserve” that helps your brain resist and compensate for damage.

The best stage of life to address most of the risk factors is from ages 18-65. These risk factors include hearing loss, high LDL cholesterol, depression, traumatic brain injury, physical inactivity, diabetes, smoking, hypertension, obesity and excessive alcohol.

After age 65, social isolation, air pollution and untreated visual loss all raise the risk for developing dementia.

Seeing a primary care provider at least annually can help you control many of these risk factors. Your provider may spot issues such as high cholesterol, hypertension and hearing problems early enough to get them under control – and they can help you develop practical strategies for following healthy habits.

Fun Activities for Brain Health

Lifelong healthy habits can lower your risk of dementia. A recent study published in Neurology found that older adults who practice four to five healthy lifestyle behaviors such as eating a healthy diet, getting regular physical activity, avoiding alcohol and not smoking, combined with cognitive engagement, have significantly lower risk of developing dementia than those who followed zero or one.

“With not straying far from healthy habits and also participating in activities that involve cognitive engagement, people may have a 60% lower risk of Alzheimer’s dementia,” Grossi said. “Those protective associations persist even among people who have a genetic predisposition for Alzheimer’s.”

Cognitive engagement occurs when you actively use your thinking abilities and put mental effort into what you are doing – whether it’s learning to line dance or listening to music.

Here are ideas for fun, cognitively engaging activities that can aid your brain health.

• Join an art class or make your own art by drawing, painting, sculpting or crafting.
• Learn to play an instrument.
• Plan and plant a garden.
• Learn a new language using a smartphone app.
• Test new and challenging recipes.
• Join physical activity classes at your local YMCA or rec center.
• Take part in a book club.

Researchers have learned that social connections are vital to brain health, so choosing activities that involve classes or groups can help reduce your dementia risk even further than activities you do alone.

The possibilities for engaging your brain are as endless and varied as your own interests. And remember that you don’t have to be perfect – just have fun and use your mind.

Looking for a Primary Care Provider?

Aultman Medical Group Primary Care has many providers ready to take care of you and your family. Many of our offices are accepting new patients – and more than likely, we have a location in your community.

Visit aultman.org/NewDoc to find a provider in your area who is accepting new patients, or call the new patient hotline at 330-433-1264 for assistance with scheduling your appointment.

Sources:
Alzheimer’s Association
Alzheimer’s Disease International
National Institutes of Health
Neurology, Published in the National Library of Medicine
Stanford Lifestyle Medicine
The StayWell Company, LLC