Protecting against cognitive decline
November 13 clarification: risk reduction is not a guarantee
Do not start drinking alcohol to prevent cognitive decline. Older observational reports of lower risk among some drinkers do not establish that alcohol protects the brain. The 22% figure in the older source is a relative association from one study, not a 22 percentage-point increase in an individual's risk or proof of cause. Its drinking categories are historical study definitions, not current Australian limits.
Current NHMRC guidance for healthy adults is no more than 10 Australian standard drinks a week and no more than four on any one day; less is lower risk. One Australian standard drink contains 10 grams of alcohol and may be less than a glass or serving. These are harm-reduction limits, not targets or a guarantee of safety. People under 18 should not drink. Those pregnant or planning pregnancy should not drink; not drinking is safest when breastfeeding. Individual health conditions or medicines may require different advice from a clinician.
There is no known cure for Alzheimer's disease, but this does not mean no treatment exists. Dementia Australia describes treatments that may slow progression in some people and other care that helps with symptoms and daily life. Eligibility, benefits and risks need individual medical assessment. Exercise, diet, sleep and social or mental activity do not guarantee that a person will avoid dementia, and the older study figures below should not be read as an individual prediction. New or worsening memory problems deserve medical review.
There is no sure way to prevent or cure dementia, but research shows that daily habits can play a powerful role in protecting the brain. From staying active and eating well to sleeping properly and nurturing social ties, small lifestyle changes can help slow cognitive decline and keep the mind sharp.
Exercise
Exercise brings an impressive range of health benefits. Staying physically active helps your brain, and it also lowers your risk of:
Heart disease
Type 2 diabetes
High blood pressure
Colon cancer
Breast cancer
Exercise also eases insomnia, anxiety, and depression, and it may help hold off cognitive decline and dementia.
Some studies show that a regular exercise program improves cognitive function in people who already have memory problems. It may be especially valuable for people who carry the APOE4 gene variant, which raises susceptibility to Alzheimer's disease.
A Mediterranean-style diet
This way of eating has long been linked to better cardiovascular health and a lower risk of certain cancers, and it may protect against cognitive decline too. A Mediterranean diet also appears to lower the risk of developing mild cognitive impairment and to slow the progression to dementia in people who already have it.
A Mediterranean diet emphasizes:
Fruits
Vegetables
Whole grains
Beans
Nuts and seeds
Olive oil
Fish, poultry, and dairy products
Alcohol
The October 23, 2024 supplied edition includes a warning omitted from this dated version: experts do not recommend alcohol to prevent cognitive decline. It also described older observational reports of lower risk with about one drink daily and advised at most one daily for occasional drinkers. Those historical statements are not a recommendation to drink and do not override the current Australian guidance above.
Studies link regularly drinking more than moderate amounts of alcohol to a 22% higher risk of Alzheimer's compared with not drinking. Moderate drinking has long been defined as no more than seven drinks a week for women and 14 for men.
Many experts, however, now question whether moderate should mean even less.
Sleep
Our bodies need a regular amount of sleep for many essential functions, a lot of them in the brain. People who routinely sleep less than the recommended seven to eight hours a night score lower on tests of mental function - perhaps because learning and memories are consolidated during sleep.
Mental stimulation
Keeping the mind active as you age matters for brain health. One study found that mentally intact people in their 70s and 80s who engaged most often in stimulating activities - reading, writing, crossword puzzles, board or card games, group discussions, or playing music - were half as likely to develop mild cognitive impairment as those who did the least.
Social contacts
Research shows that people with strong social ties are less likely to experience cognitive decline than those who are alone.
Social activities engage several important mental processes at once, including attention and memory, which can bolster cognition. Frequent engagement strengthens neural networks and slows normal age-related decline. It may also build cognitive reserve, which can delay the onset of dementia.
A strong network of people who support and care for you also helps keep stress down. Depression, by contrast - often a companion of loneliness - is associated with faster cognitive decline.
