• Posted April 12, 2025

How Savvy Habits May Help Head Off Dementia

From slurping daily spoonfuls of fish oil to giving up alcohol, lifting weights and playing word games, older Americans think just about anything that might keep their brains sharp is worth a try.

After all, the risk of dementia — a loss of memory, problem-solving and thinking abilities that often equals an end to independence — rises sharply with age. By itself, the most common dementia, Alzheimer's disease, affects an estimated 6.7 million Americans. 

And that number is forecast to almost double every 20 years.

That's why researchers are looking at many ways to stop cognitive decline, from diet to how and with whom people spend their time. 

"There are so many strategies that have been of interest in the last five to 10 years," Dr. Daniel Vela-Duarte, a neuro-interventional surgeon at St. Mary's Medical Center in West Palm Beach, Fl., told Tribune News Service.

But which strategies are most apt to pay off?

Here's a rundown on a few that seem to be beneficial:

Puzzles and games: Give your brain a daily workout with a crossword puzzle, Wordle or any game that requires strategic thinking. 

Games that challenge you to think fast and solve problems can stimulate key brain areas. But why they might slow mental decline isn't clear, Tribune News Service reports, and scientific evidence is scant. 

But this much is clear: "Reading, learning new things, talking to people, just engaging the brain in many different ways is good for your brain," said neuroscientist Dr. Andrew Newberg, MRI director at Florida Atlantic University's Stiles-Nicholson Brain Institute. So don't get in a rut. Change things up every now and then. 

Sleep: The brain needs time to rest, repair and remove all the toxins that build up during the day. That's why Vela recommends going to bed and getting up at the same time each day. Then, as soon as you awaken, take advantage of the morning light.

"This exposure in the early mornings to sunlight is a regulator of your sleep cycle," he explained. Shoot for 15 to 30 minutes of exposure.

Nutrition: You are what you eat, as the saying goes, and everything that goes in your mouth affects the health of your brain.

"Diet management is important," Vela told Tribune News Service. "You need to keep your arteries clean, especially the arteries of the brain." How? Follow a low-cholesterol diet and limit sugar — especially added sugars. 

Eating more veggies, fruits and nuts and less processed food will help reduce inflammation that is bad for the brain, Newberg added.

A 2023 study reported that eating magnesium-rich foods lowers the risk of dementia, especially in women.

Omega-3 fatty acids — found in cold-water fish, among other sources, may enhance thinking in middle age, another study found. In that study, published in 2022, researchers linked consumption of more omega-3s to a greater ability to understand complex concepts through logical thinking.

And, experts advise: Limit your use of alcohol, because it can affect brain structure and function.

Exercise: Couch potatoes won't want to hear this, but research shows that parts of the brain controlling thinking and memory are bigger in folks who exercise. 

And any type of activity — be it walking, strength training or even chair yoga — will help, according to Nicole Baganz of the FAU Stiles-Nicholson Brain Institute. 

"Exercising produces chemicals that can promote brain health," she said. "Try to get some sort of aerobic exercise regularly, even just a brisk walk."

Social connection: Finally, don't go it alone. 

"Loneliness is one of the worst things that can happen to the brain," Baganz told Tribune News Service. "Social connection is important for mental health and reduces cognitive decline."

Volunteering is a good way to connect, and reengaging in activities you once found challenging, like learning a new language, is good for you.

Keep in mind that lifestyle and environment aren't the only factors affecting brain health, though.

Genes and illness: Your genes also play a role and experts estimate that about 4 in 10 cases of dementia could be delayed by treating hearing loss, high blood pressure, diabetes in midlife.

More information

The Cleveland Clinic has more about the brain benefits of playing games.

SOURCE: Tribune News Service, April 5, 2025