By integrating healthy lifestyle habits into your daily routine, you can do more than just improve your physical wellbeing. For the unversed, dementia is a progressive condition that affects memory, thinking, language, and behaviour—most often in people over the age of 60. Alzheimer’s disease is its most common form, triggered by the build-up of beta-amyloid plaques and neurofibrillary tangles in the brain, which eventually cause neuronal damage and brain shrinkage.
Early signs of Alzheimer’s can begin years before diagnosis and often include frequent forgetfulness, difficulty with familiar tasks, mood swings, and trouble recalling words. While recognising these signs early is vital, as treatment is most effective in the early stages, you may also reduce your risk of Alzheimer’s and support long-term brain health with these lifestyle habits. To know how, we turn to two experts—Dr Krithishree Somanna, Consultant Psychiatry at KMC Hospital, Mangalore, and Dr Shivakumar R, Head and Senior Consultant Neurology at Manipal Hospital Sarjapur Road.
Understanding Alzheimer’s and Dementia
The Role of Physical Health
Physical health plays a direct role in cognitive wellbeing. “Conditions like hypertension, diabetes, and high cholesterol damage the brain’s blood vessels, reducing oxygen supply and accelerating cognitive decline,” says Dr Somanna. She recommends regular health check-ups after the age of 45 to detect and manage these risks early. A diet rich in fruits, vegetables, nuts, fish, and plant-based proteins, along with proper hydration and limiting sugar and fats, also supports brain health.
Everyday Lifestyle Habits That Protect the Brain
According to Dr Shivakumar R, brain longevity refers to maintaining optimal cognitive function throughout life, particularly into older age. It involves not just memory but also attention and executive functioning.
Here are his key pillars of prevention:
1. Lifestyle Interventions
- Nutrition: Adopting the Mediterranean or MIND diet—both rich in leafy greens, berries, olive oil, fish (high in omega-3s), nuts, legumes, and whole grains—can be protective. Red meat, butter, cheese, sweets, and processed or fried foods should be limited.
- Exercise: Regular aerobic and resistance training improves cerebral blood flow and promotes neurogenesis (the formation of new brain cells).
- Sleep: Getting 7–8 hours of quality sleep aids memory consolidation and activates glymphatics—processes that clear toxins from the brain.
- Stress Management: “Chronic stress accelerates memory decline,” says Dr Shivakumar. Techniques like mindfulness, yoga, and relaxation exercises can help counteract this effect.
- Hydration: Even mild dehydration can impair cognitive function.
2. Cognitive Engagement
Building cognitive reserve through continuous learning is another critical strategy. “Read, play strategy games, take online courses, or learn a new language—anything that keeps your brain active,” advises Dr Shivakumar.
3. Social Interaction
Strong social ties have been shown to lower the risk of memory issues and depression. “Loneliness is a major risk factor for dementia,” he warns. Regular interaction with friends and ffamily andjoining clubs or volunteer ggroups an help.
4. Managing Vascular Risk Factors
Effective control of hypertension, diabetes, and cholesterol is essential. Avoiding alcohol and smoking also plays a role in reducing dementia risk.
5. Supplements and Nutraceuticals
Some supplements may offer cognitive support. “Omega-3s, B vitamins, curcumin, resveratrol, and ginkgo biloba can be helpful in some people,” Dr Shivakumar says.
6. Neuroplasticity Enhancement
Engaging in activities like meditation, listening to music, or language learning increases brain plasticity and enhances synaptic flexibility and brain resilience.
7. Medical Monitoring
“Early detection of mild cognitive impairment (MCI) with the help of newer medications can slow Alzheimer’s progression,” Dr Shivakumar explains. Regular check-ups and cognitive screenings are advised, especially if you notice any changes in thinking or memory. Treatment for depression, insomnia with sleep apnoea (COMISA), and hearing loss also contributes to brain health.
Practical Healthy Habits
Some additional strategies from Dr Shivakumar include:
- Limit passive screen time: Especially before bed, reduce aimless scrolling to protect cognitive function.
- Be consistent: “It’s daily, not occasional, practice that makes the difference,” he emphasises.
- Senolytics: Natural compounds like curcumin (turmeric), fisetin (strawberries), resveratrol (red wine or grapes), and piperlongumine (long pepper) may help reduce tau tangles in Alzheimer’s models.
- Gut-brain axis: Support your gut health with probiotics and fermented foods.
- Digital biomarkers: Emerging technology can help detect early cognitive decline.
