Exercise, healthy diet, mental stimulation and more: 5 ways to keep brain sharp, prevent Alzheimer’s

Mental stimulation: Engaging in activities like reading, solving puzzles, or learning new skills challenges the brain and helps build cognitive reserves (Image: Canva)

Alzheimer's disease is a progressive brain disorder that affects memory and thinking skills. It is the most common cause of dementia, which means a serious decline in cognitive abilities that makes it hard for people to do everyday activities.

Alzheimer’s can often be detected early by recognising subtle symptoms such as memory loss, difficulty performing routine tasks, misplacing items, confusion with time or place, and struggles with planning or problem-solving. These signs are often gradual, making early diagnosis crucial for managing the progression of the disease.

Although the exact causes of Alzheimer’s are still under investigation, a mix of genetic predisposition, aging, lifestyle factors like poor diet or lack of exercise, and environmental influences are believed to contribute, says Dr Pooja Anand, Associate consultant, Neurologist, Paras Health, Gurugram. “While Alzheimer’s cannot yet be fully prevented, adopting healthy lifestyle choices can help reduce the risk,” she says.

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Dr Anand suggests the following effective strategies to boost your brain health.

Activity: Regular physical activity enhances blood flow to the brain, promoting the growth of new neurons and improving cognitive function. Studies show that aerobic exercises, such as walking, jogging, or cycling, can increase brain volume in areas associated with memory and learning.

Nutrition: A balanced diet rich in fruits, vegetables, omega-3 fatty acids, and antioxidants nourishes the brain. Foods like berries, leafy greens, walnuts, and fatty fish (such as salmon) are linked to better cognitive performance and a lower risk of dementia. Omega-3 fatty acids, in particular, have been shown to support neuronal health and reduce inflammation in the brain.

Stimulation: Mental stimulation is crucial for cognitive health. Engaging in activities like reading, solving puzzles, or learning new skills challenges the brain and helps build cognitive reserves. Research indicates that lifelong learning and cognitive engagement can delay the onset of cognitive decline and dementia.

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Engagement: Social engagement is vital for maintaining cognitive function. Studies have found that social interaction can reduce the risk of cognitive decline. Staying connected with family and friends combats feelings of isolation and depression, both of which are risk factors for cognitive impairment.

Support: For those already diagnosed with cognitive issues, creating a safe, structured environment can minimise confusion and anxiety. Cognitive therapies, such as cognitive-behavioral therapy (CBT), and engaging in enjoyable hobbies can enhance mental and emotional well-being. Regular physical activity has also been shown to improve mood and cognitive function in individuals with cognitive impairment. Offering compassionate care and support is essential for preserving dignity and quality of life throughout the course of the disease.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist or your health specialist for more information.