You’ve probably heard the saying, “Everything old is new again,” and it turns out that’s true when it comes to dementia prevention.
New research has brought attention to two “old-school” strategies for protecting brain health that are easier than you might think.
If you thought preventing dementia was complicated, I’m here to show you how simple it can be.
When I work with my patients to help preserve their brain health, I always suggest two back-to-basics actions:
Getting regular exercise.
Managing blood sugar levels.
Both are crucial for lowering the risk of dementia.
Exercise is quickly becoming one of the most powerful tools in fighting cognitive decline.
The latest research shows that regular cardiovascular activities, such as brisk walking, swimming, or cycling, can actually increase the size of the hippocampus, a part of the brain vital for memory.
Resistance training isn’t just about building muscle—it’s also associated with improvements in cognitive function and slower brain aging.
The best results come from combining both aerobic and strength training.
Frequency matters, though.
Aim for at least 150 minutes of moderate-intensity exercise spread across multiple days each week.
If you’re not in great shape, don’t worry.
It’s never too late to make a change.
Even if you’re older or have never exercised before, starting now can still lower your risk of dementia.
Of course, exercise also helps with the second essential task I recommend for brain protection—managing blood sugar.
Here are a few simple tips to help you keep your blood sugar levels in check.
Taking a walk after meals can stabilize blood sugar levels while giving you all the other benefits of physical activity.
Another great option is high-intensity interval training (HIIT), which involves alternating between short bursts of intense exercise and brief periods of rest or lower-intensity activity.
HIIT helps improve insulin sensitivity and cognitive function, making it a great way to manage blood sugar and protect your brain.
For beginners, resistance training before meals can also improve glucose uptake by muscles.
If you’re not sure where to start, try wall push-ups, using resistance bands, or lifting small dumbbells.
And try to make exercise a consistent part of your daily routine.
Working out at the same time each day can help regulate your circadian rhythms, which will support your overall metabolic health.
Exercise and blood sugar control are fantastic ways to reduce dementia risk, but they aren’t the only strategies.
Other changes you can make to protect your brain include improving your diet, especially by following the Mediterranean or MIND diets.
These diets are rich in vegetables, fruits, whole grains, and healthy fats, all of which have been shown to reduce dementia risk.
Prioritizing sleep is another important step.
Good sleep is essential for brain health, while poor sleep is linked to cognitive decline and issues with blood sugar regulation.
Social engagement also plays a role in protecting your brain.
Staying socially active by connecting with friends and family can help lower your dementia risk.
Cognitive stimulation is another key factor.
Engaging in mentally challenging activities like solving puzzles, taking up new hobbies, or even playing video games can help support your brain.
Finally, managing stress is crucial.
Chronic stress can negatively affect both brain health and blood sugar control, so learning stress reduction techniques like meditation or deep breathing exercises can make a big difference.
By focusing on regular exercise and stable blood sugar, you’re not just working towards lowering your dementia risk—you’re also improving your overall health and quality of life.
For more tips on preventing dementia and taking care of your brain health, check out this article from the Alzheimer’s Association and this guide from the Mayo Clinic on maintaining brain health.