A leading care specialist has revealed that dedicating just ten minutes each day to a specific activity could dramatically lower your risk of developing dementia later in life. This straightforward habit is a powerful tool for maintaining a sharp and healthy brain well into old age.
The UK's Dementia Challenge
Current estimates indicate that approximately one million people in the UK are living with dementia. Alarming projections suggest this number could soar to 1.4 million by 2040 if present trends continue. While no single method can guarantee prevention, adopting certain daily routines can promote lasting brain health and potentially reduce risk at any age.
Five Expert Tips for a Healthier Brain
Michael Berkley-Blezard, a care specialist from Elmfield Care's Old Sarum Manor, has outlined five simple tasks and hobbies to keep your mind in peak condition.
1. Engage in Daily Puzzles
"One way to keep your brain sharp and healthy is to do puzzles regularly," Michael stated. Whether it's a morning Wordle, a sudoku before bed, or a word search during television time, giving your brain a daily workout is crucial. He explained that puzzles engage multiple brain regions simultaneously, including memory, visual, and processing areas, which helps to strengthen and maintain vital neural connections.
2. Maintain Social Connections
Social isolation ranks as one of the most significant risk factors for dementia. Staying socially active, whether with friends, family, or colleagues, keeps your brain engaged. This interaction also reduces stress and supports the neural pathways that protect against cognitive decline.
3. Harness the Power of Music
Listening to music, playing an instrument, or singing are excellent for cognitive health. Musical memory is a powerful type of implicit memory that is typically hardwired into the brain and is highly resistant to the changes brought on by conditions like dementia. Scientific studies confirm that music activates widespread areas of the brain, often reaching regions that other stimuli cannot.
4. Learn a New Language
Research indicates that learning a second language may help delay the onset of dementia. This is thought to be because bilingual people develop a greater cognitive reserve, making their brains more resilient to damage. With numerous mobile apps and online resources available, dedicating a small amount of time daily to a new language can form new neural pathways.
5. Read 20 Pages Daily
Regular reading provides essential mental stimulation that strengthens neural pathways and builds cognitive reserve, helping to protect against memory loss. Michael suggests that reading just 20 pages a day can improve memory and attention, supporting long-term cognitive health. Reading is also a proven method for reducing stress, a key factor in maintaining a healthy brain.
What the Research Says
This guidance is backed by substantial research. Two interconnected studies from the University of Exeter and King's College London, published in the International Journal of Geriatric Psychiatry in 2019, involved over 19,000 participants.
The research found that adults aged 50 and above who regularly engaged in puzzles like crosswords and sudoku demonstrated superior brain function. Dr Anne Corbett from the University of Exeter Medical School, who led the research, said, "We've found that the more regularly people engage with puzzles, the sharper their performance is across a range of tasks assessing memory, attention and reasoning."
She added, "In some areas the improvement was quite dramatic - on measures of problem-solving, people who regularly do these puzzles performed equivalent to an average of eight years younger compared to those who don't."
However, Dr Corbett offered a note of caution, stating that while puzzles improve brain function, they do not necessarily guarantee a reduced risk of dementia. "We can't say that playing these puzzles necessarily reduces the risk of dementia in later life but this research supports previous findings that indicate regular use of word and number puzzles helps keep our brains working better for longer," she clarified.
If you or someone you know is experiencing symptoms of dementia, it is crucial to speak to a medical professional.
