Neurologist shares 5 effective tips to boost brain health and reduce dementia risk

Maintaining brain health is just as important as caring for our bodies, especially as we grow older. Keeping the brain in good shape is crucial for overall health and wellness. Millions of people are living with dementia, a neurocognitive disorder that affects memory, thinking, and the ability to perform daily activities. 57 million people had dementia worldwide in 2021, according to the World Health Organization (WHO). Lifestyle habits play a significant role in supporting brain function and protecting against memory-related diseases. Professor Jonathan Schott, a leading neurologist at University College London and chief medical officer at Alzheimer’s Research UK, has recently shared five effective strategies to enhance brain health and lower the risk of dementia. Take a look.

Challenging the brain with something unfamiliar can create new neural pathways and boost cognitive reserve. This could be something as complex as learning a new language, or picking up a musical instrument, or as simple as trying out a new hobby.Studieshave shown that learning helps keep the brain flexible and resilient against age-related decline. You can incorporate activities like painting, coding, or dancing to activate different parts of the brain, and thereby keep it sharp and engaged. Professor Jonathan Schott noted that engaging in activities that bring joy is crucial. “If you hate Sudoku, don’t do Sudoku,” he told Surrey Live.

Physical exercise is non-negotiable when it comes to keeping the brain healthy. Schott notes that exercise is the single best thing one can do. Regular physical activity can lowerblood pressure, cholesterol, and weight and also improve overall health and well-being. Schott recommends doing regular exercise, at least 20 minutes of heart-rate-elevating exercise, three to four times a week. “The mechanisms aren’t entirely clear, but it’s likely that the chemicals that get released from the muscles get into the brain and may actually alter this," he said.

High-intensity workouts aren’t necessary to reap brain health benefits. Something as simple as a walk can boost brain health. Schott absolutely vouches for the brain-boosting effects of walking. He stresses the importance of going on walks every day. “Some of the research that we’ve done suggests that it’s actually a relatively small but sustained amount of activity throughout your life, that may be the most beneficial,” he adds.

A 2023studyfound that walking can boost brain function. They found that even moderate levels of physical activity, such as taking fewer than 4,000 steps a day, can have a positive effect on brain health. “This is much less than the often-suggested 10,000 steps, making it a more achievable goal for many people. Our research links regular physical activity to larger brain volumes, suggesting neuroprotective benefits. This large sample study furthers our understanding of lifestyle factors in brain health and dementia prevention,” the researchers said.

The neurologist also suggests that maintaining strong social ties is critical for brain health. Some studies indicate it may reduce dementia risk. A 2023studyfound that a lack of quality social contact can lead to a decrease in volume of a region of the brain called the hippocampus, which plays a crucial role in the formation and retrieval of memories, and poorer cognitive performance. This may also increase the likelihood of developing conditions such as Alzheimer’s disease. Schott suggests staying connected with loved ones to keep the brain in good shape. “Do things that you really enjoy doing yourself, but also with other people," Schott recommends.

Blood pressure isn't just about heart health; it also plays a major role in protecting your brain, too. The neurologist has stressed the importance of regular blood pressure checks. He suggests getting blood pressure checked regularly, especially for people in their 30s and 40s. High blood pressure can strain brain blood vessels and contribute to cerebrovascular disease, which is a key dementia pathway. “By reducing the blood pressure, we think we’re probably putting less strain on the blood vessels in the brain, which makes them more robust and less likely to get clogged or less likely to burst,” he explained.