- Dementia has diverse causes, and improving lifestyle habits has been reported to reduce some of the risk of onset (e.g., Lancet Commission).
- However, just walking or taking supplements is insufficient. Planned aerobic exercise + strength training, cognitive stimulation, and social connections are important.
- For diet, it is good to consume a balanced intake of nutrients that are anti-inflammatory, support vascular health, and provide ingredients for acetylcholine (eggs, soybeans, fish, green and yellow vegetables).
- Noise-induced hearing loss, sleep apnea, excessive alcohol consumption, smoking, and untreated high blood pressure/diabetes increase risk, so countermeasures are necessary.
Dementia Prevention is Not 'Something Special' but a Cumulative Effect of Daily Habits
The growing problem of dementia is not a distant concern for us. A global review (Lancet Commission) suggests that about one-third of dementia risk can be explained by lifestyle habits, emphasizing the importance of early intervention. Frankly, relying solely on supplements or aimless walks feels risky. From our own experience, we found that combining exercise, die t, and social activities made us feel better. Here, we introduce concrete measures that are easy to implement in daily life, supported by evidence.
Exercise: Focus on 'Quality' Not Just Walking
Combine Aerobic Exercise and Strength Training
Walking is a good starting point, but research shows that people who walk faster have a lower risk of dementia than those who simply walk (e.g., English Longitudinal Study). A realistic goal is 150 minutes of moderate-intensity aer obic exercise per week, plus two strength training sessions. What we incorporated was 30-60 minutes of jogging or cycling + bodyweight or dumbbell strength training three times a week. It's important to gradually increase the load with a routine that's easy to continue.
'Cognitive Load' During Exercise is Also Effective
Adding elements that make you think, such as changing your route, memorizing music while moving, or combining steps, is even more effective than simple routines . There are also reports that exercise protects the hippocampus (a brain region involved in memory).
Diet and Nutrition: Eating Habits that Support Brain and Vascular Health
Balanced Diet is Fundamental
Many studies show that diets centered on fish, vegetables, fruits, whole grains, and olive oil, like the Mediterranean diet, have a positive impact on cognitive function. We also make an effort to include fish several times a week and reduce processed foods, excessive sugars, and saturated fats.
Acetylcholine and its Ingredients
Acetylcholine, a neurotransmitter involved in memory, is made from choline. Eggs, liver, soy products, and fish contain choline, so incorporating these into your diet in moderation makes sense. However, before excessively supplementing, it's safer to prioritize intake from food.
Other Important Daily Measures
Increase Social and Intellectual Activities
Habits like meeting friends, voluntee ring, pursuing hobbies or musical instruments, and learning new languages enhance cognitive reserve. We also joined local clubs and realized the benefits of stimulation through conversation and collaborative work.
Hearing, Sleep, and Overall Health Management
Untreated hearing loss can lead to isolation and increase dementia risk, so consider hearing aids if you have hearing loss. Sleep apnea and chronic sleep deprivation also negatively affect the brain, so consult a specialis t if you snore or experience severe daytime sleepiness. Also, high blood pressure, diabetes, obesity, smoking, and excessive alcohol consumption are risk factors, so regular check-ups and treatment are important. A JAMA report also shows a link between alcohol and cognitive decline.
Daily Practice Examples (Weekly Plan)
Example: Mon, Wed, Fri: 30 mins aerobic + 20 mins strength training; Tue: 30 mins brain training (language app or puzzle); Thu: Walk with friends or hobby time; Sat: Egg and fish-centered meal preparation; Sun: Prioritize rest and quality sleep. The key is to find something you can continue without overexertion.
Summary
Dementia prevention is not enough with 'supplements or aimless walks' alone; it's crucial to combine exercise (aerobic + strength), quality diet, social and intellectual activities, and overall health management including hearing and sleep. International reviews like Lancet and WHO also indicate that improving lifestyl e habits contributes to risk reduction. We also feel that the accumulation of small habits changes our daily well-being. Start by incorporating one thing you can do.
Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.