How to Prevent Cognitive Decline? A New Report on Dementia

Adapted translation by Yevhen Shagov of the article 

Dementia Is Often Preventable. 

Here’s What You Can Do, According to the Latest Research

Each year, over 10 million people worldwide develop dementia. Many believe that nothing can be done to avoid this fate — that dementia is "just one of those things that happen," says Gill Livingston, professor in the Department of Brain Sciences at University College London.

But a new report published in The Lancet suggests otherwise. Almost half of dementia cases could be prevented or delayed if people adopted certain habits, according to a group of nearly 30 experts who analyzed hundreds of studies.

Cognitive functions

Some risk factors for dementia can be addressed through policy changes, such as implementing climate measures to reduce air pollution exposure, which is a risk factor for cognitive decline. But there’s also much that individuals can do themselves. Even people with genetic risk factors for dementia can prolong their cognitive health by taking specific actions, says Livingston, the lead author of the report.

So, how can you prevent cognitive decline? According to the latest research, start with:

• Keep Your Brain Active

Research shows that people who receive a good education early in life and those who engage in mentally stimulating jobs in middle age have a lower risk of developing dementia later on. But even if that’s not your situation, keeping your mind sharp through learning and gaining new experiences (such as picking up new skills, reading books—especially in unfamiliar genres, and traveling to new places) can help. Variety is key, Livingston emphasizes: "If you just do sudoku, you’ll get good at sudoku, but that won’t apply to the rest of your brain. It has many different functions, so the idea is to engage them all."

• Socialize

One of the best ways to keep your brain busy, says Livingston, is "talking to different people, because you never know what they’ll say." It’s a win-win: you exercise your mind by responding and maintaining conversations on various topics, while also getting plenty of social interaction.

Studies show that social connections benefit nearly all aspects of health, including cognitive health. According to a 2023 study, socially active people have a 50% lower chance of experiencing cognitive decline as they age, compared to those who are more isolated. Friendships play a significant role: research indicates that people who engage with others outside of family tend to have better cognitive performance as they age.

• Stay Physically Active

A sedentary lifestyle is harmful to your physical, mental, and cognitive health. A 2023 study found a strong link between spending 10 or more hours sitting per day and developing dementia. Conversely, regular physical activity can reduce the risk of Alzheimer’s disease by nearly half and reduce the risk of any form of dementia by almost 30%.

The minimum recommendation: 150 minutes of moderate-intensity activity or 75 minutes of vigorous exercise per week to maintain good health and prevent chronic diseases. You don’t need to run an ultramarathon; just move more. And it’s even better if you do it in nature. A 2022 study shows that spending time in green spaces positively impacts cognitive health.

• Wear a Helmet

If you practice contact sports, ride a bike, or engage in other activities that involve a risk of falls or injuries—wear a helmet. According to a 2021 study, even one head injury during your lifetime can put you at risk for developing dementia.

• Protect Your Mental Health

Depression is a well-established risk factor for dementia. Physical exercise can help reduce this risk, and psychotherapy or medication—considered the gold standard for treating depression—can significantly lower the chances of developing dementia, according to a 2022 study, compared to individuals with untreated depression.

• Follow Your Doctor’s Advice

Research shows that many health indicators from routine medical checkups, such as levels of "bad" cholesterol, blood pressure, diabetes risk, and weight, are also linked to dementia risk. Managing these factors through regular exercise, a balanced diet, and medications recommended by your doctor can help preserve your cognitive health.

• Quit Alcohol and Tobacco

If you need another reason to quit smoking, here it is: according to a 2015 study review, smokers are 40% more likely to develop Alzheimer’s disease than those who never smoked. However, this increased risk largely disappears if you quit. Excessive alcohol consumption can also harm the brain.

• Protect Your Senses

Hearing and vision loss are associated with dementia, possibly because these conditions reduce sensory input to the brain, and also because they make cognitive, physical, and social activities more challenging. While there are steps you can take early on, like keeping the volume low when listening to music, some conditions may be unavoidable as you age.

If they happen to you, don’t delay treatment. Studies show that using hearing aids or correcting vision problems—such as cataract removal—can slow cognitive decline.

I’d Add This to the Report:

In addition to age, injuries, and genetics, other dementia risk factors include chronic inflammation, high homocysteine levels, nutrient deficiencies, central (abdominal) obesity, and vascular risk factors (diabetes, atherosclerosis, high blood pressure, high cholesterol).

These can be prevented by:

• Avoiding micronutrient deficiencies, keeping your hormones balanced, maintaining a healthy weight, and keeping your age manager’s number on speed dial.

• Regularly undergoing BAC (Bioacoustic Correction) and IHHT (Intermittent Hypoxic Hyperoxic Therapy) f for preventing mitochondrial dysfunction and optimizing brain function.

• Consulting your doctor about supplements like resveratrol, R-lipoic acid, acetyl-L-carnitine, ginseng, ginkgo, PQQ, CoQ10, NAC, magnesium, and curcumin.