Dementia is a growing concern worldwide, with millions of people affected by this condition every year. However, research has shown that there are actionable steps we can take to reduce the risk. By focusing on the 5 key domains of dementia prevention, you can actively support your brain health and reduce your chances of developing dementia as you age.

At the Kimel Family Centre for Brain Health and Wellness we are the first community centre completely focused on brain health. In our program we start participants off with a brain health assessment then followed by a tailored program for each participant based on their risk factors.  We then track the participants progress over years, as a part of our larger dementia prevention study offering support and resources every step of the way.

You don’t need to be a member of the Kimel Family Centre to start building brain-healthy habits though, we’ve compiled a handy list below of the brain health domains you should start incorprating into your life today to help preserve and prolong your cognition.

The 5 domains of dementia prevention

1. Cognitive Engagement

Engaging your brain in stimulating activities is one of the most effective ways to keep it healthy. Cognitive engagement includes activities that challenge your brain, such as reading, puzzles, playing musical instruments, learning a new language, or taking up a new hobby. These activities help build cognitive reserves, which can delay the onset of dementia symptoms.

Tips for Boosting Cognitive Engagement:

• Dedicate time daily to reading or learning something new.
• Try brain-training apps or puzzles to keep your mind sharp.
• Engage in social activities that require strategic thinking, like board games.

2. Physical Activity

Regular physical exercise is a powerful tool for maintaining brain health. Exercise increases blood flow to the brain, reduces inflammation, and promotes the growth of new brain cells. It also helps manage risk factors such as high blood pressure, diabetes, and obesity, which are associated with a higher risk of dementia.

Tips for Incorporating Physical Activity:

• Aim for at least 150 minutes of moderate exercise per week, such as brisk walking or swimming.
• Include strength training exercises at least twice a week to improve overall fitness.
• Consider activities that combine physical and cognitive engagement, like dancing or tai chi.

3. Nutrition and Diet

What you eat plays a crucial role in dementia prevention. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support brain health. The Mediterranean diet and the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) have been shown to lower the risk of cognitive decline.

Nutrition Tips for Brain Health:

• Include leafy greens, berries, nuts, and fish in your diet, as they are rich in antioxidants and omega-3 fatty acids.
• Limit your intake of processed foods, sugar, and saturated fats.
• Stay hydrated, as even mild dehydration can affect cognitive function.

4. Social Interaction

Staying socially active is another important aspect of dementia prevention. Engaging with others helps to strengthen cognitive reserves and reduces stress, which can protect against cognitive decline. Studies have shown that individuals with strong social networks are less likely to develop dementia.

Ways to Boost Social Interaction:

• Participate in community groups, clubs, or volunteer activities.
• Maintain regular contact with friends and family.
• Consider joining a class or interest group to meet new people and engage in stimulating conversations.

5. Managing Health Conditions and Lifestyle Factors

Certain health conditions, such as high blood pressure, diabetes, and high cholesterol, can increase the risk of developing dementia. It’s essential to manage these conditions effectively through medication, a healthy lifestyle, and regular medical check-ups. Additionally, lifestyle factors like smoking, excessive alcohol consumption, and poor sleep quality can contribute to cognitive decline.

Tips for Managing Health and Lifestyle Factors:

• Schedule regular check-ups with your healthcare provider to monitor blood pressure, blood sugar, and cholesterol levels.
• Quit smoking and limit alcohol consumption.
• Prioritize quality sleep by establishing a consistent bedtime routine and creating a restful sleep environment.

Putting It All Together

Focusing on these five domains—cognitive engagement, physical activity, nutrition, social interaction, and health management—can significantly reduce your risk of dementia. By incorporating small, consistent changes into your daily routine, you can protect your brain health and improve your quality of life as you age.

Taking action today can make a big difference in your future cognitive health. By proactively addressing these domains, you can enjoy a healthier and more fulfilling life while reducing your risk of dementia.