Six Ways to Promote Brain Health and Reduce Your Risk of Dementia

The following was taken from the McMaster Healthy Ageing Portal

Physical Activity and Weight Management

Follow the Canadian Physical Activity Guidelines. Engage in 150 minutes of moderate to vigorous intensity such as:

aerobic physical activity per week, in bouts of 10 minutes or more. Add muscle and bone strengthening.

activities using your major muscle groups at least two days per week. Pick activities that you enjoy so you are more likely to stick with it. Eat a balanced diet to assist with weight management.

Diet and Nutrition

Adopt the Mediterranean Diet to optimize brain health. There is no evidence that vitamin and mineral supplementation will promote brain health.

Blood Vessel Health

Actively manage conditions such as high blood pressure, high cholesterol, and diabetes to promote blood vessel health.

Smoking and Alcohol Use

Quit smoking and stay within Canada’s Low−Risk Alcohol Drinking Guidelines, which advise:

•  For women: no more than 10 drinks a week, with no more than 2 drinks on most days.

•  For men: no more than 15 drinks a week, with no more than 3 drinks a day most days.

•  Plan non-drinking days every week to avoid developing a habit.

•  For women aged 65+: no more than 1 drink per day, and no more than 5 per week.

•  For men aged 65+: no more than 1-2 drinks per day, and no more than 7 per week.

•  A standard drink is 142 ml (5 oz.) of wine, 341 ml (12 oz.) bottle or can of beer or 43 ml (1.5 oz.) of liquor.

Brain and Social Activity

Strive to maintain higher levels of brain activity in mid to late−life. Being socially active is an important predictor of well-being in general and brain health throughout life. For optimum effect, incorporate activities that provide both cognitive and physical elements such as yoga or tai chi.

Health Conditions and Drug Side Effects

Watch for medications that have the potential for adverse effects on memory and cognitive function (e.g., benzodiazepines, ‘Z−drug’ sleeping pills and certain pain medications such as those that contain opioids.

Treat depression, get adequate sleep, manage conditions that lower your oxygen levels, like heart failure, COPD, or sleep apnea. Get help with hearing loss.