Harvard Doctor Shares 8 Surprisingly Simple Tips To Prevent Dementia

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From brain games to herbal memory boosters, there are plenty of dementia prevention strategies that supposedly keep you sharp and ward off memory loss. But with so many bold claims out there, it can be hard to know what really works and what is, well, the modern-day equivalent of snake oil. That's why we asked a top neurologist to separate fact from fiction and share what really enhances brain power and helps reduce your risk of dementia. Keep reading for proven (and even fun!) ways to increase your cognitive health over the long term.
Here, Harvard-trained neurologist Andrew E. Budson, MD, Professor of Neurology, Boston University and co-author of Seven Steps to Managing Your Aging Memory, reveals the everyday lifestyle tweaks and simple dietary shifts that aid in dementia prevention.
'People ask me all the time if Prevagen really works to improve memory,' he says of the over-the-counter brain health supplement. His answer is short and not-so-sweet: No. In fact, the Federal Trade Commission (FTC) has sued the supplement-maker for false claims. 'As a result, Prevagen [made from jellyfish extract] actually changed their slogan to say it's the number one best-selling memory supplement—so they no longer claim that it works.'
Which supplements actually do protect your brain? 'The two vitamin levels that we always measure in the clinic—because they're often deficient in older adults—are vitamin B12 and vitamin D, low levels of which have been linked, in different ways, to cognitive problems,' he explains.
While Vitamin B helps prevent cognitive decline in large part by supporting the function of neurons, the role vitamin D plays in brain health is a little more mysterious. 'Low vitamin D has been associated with dementia in general and Alzheimer's in particular, making it an important preventative factor—but no one is exactly sure why.'
Dr. Budson believes the answer lies in how vitamin D helps our immune system fight off infections. 'People who end up with fewer infections essentially reduce the number of 'triggers' for their body to make an excess of beta amyloid plaque seen in the brains of Alzheimer's patients.'
He adds that while maintaining normal levels of these vitamins boosts brain health, there's no evidence that 'mega doses' confer any benefits. 'In general, the B12 levels I like to see in my patients are 400 to 1,000 pg/mL and 30 to 100 ng/mL of vitamin D.'
Just be sure to consult your healthcare professional before taking over-the-counter supplements, as they can interact with other medications.
You've likely heard of the debate between digital brain games and crossword puzzles. So, which is better for memory and cognitive health? Classic crossword for the win, declares Dr. Budson.
He explains that in one recent study, the maker of digital games designed to challenge the brain and boost memory pitted their product against the old-fashioned crossword puzzle. 'Their prediction was that people who played their battery of games would end up doing better cognitively and show less brain shrinkage on MRI results,' he shares. 'But they found that doing crossword puzzles was better for the brain than playing their games.'
That's because these puzzles are one of the few cognitive activities that force you to stretch your brain again and again. 'The clues are always different and the words link together in new ways,' he continues, explaining that the brain feeds on novelty and variety. Digital games, on the other hand, are more static and predictable.
If you prefer apps, just try to switch them up every few weeks. Once you master them, it's time to introduce your noodle to a new challenge to maximize the dementia prevention benefits.
Fostering deeper relationships doesn't just feel great, it literally boosts brain power and wards off dementia. 'One study that came out of Japan showed that people who were more socially isolated actually saw a shrinkage of their brain,' reveals Dr. Budson. 'Social interaction is one of the most important kinds of brain stimulation there is.'
His simple prescription: Call, or even better, hang out with a friend and engage in a meaningful conversation. Everything from making a joke to showing empathy to simply listening is the cognitive equivalent of lifting a megaton weight, strengthening neural pathways and reducing this risk factor for dementia.
'When we use our brain, we're helping it stay metabolically active and robust,' Dr. Budson says, revealing that there is an increased risk of dementia in people with hearing loss, likely because 'they're not getting as much information into their brain if they can't hear it.' This can lead to a different kind of loss that accelerates cognitive decline: the loss of connection.
People essentially become isolated when they can't hear and participate in the conversation, he observes. The good news: 'It's estimated that seven percent of dementia cases could be prevented if people address their hearing loss with hearing aids—that's an enormous percentage.'
It's also important to take preventative measures to protect your hearing by wearing earplugs when you're, say, mowing the lawn or attending a loud concert.
Going for a stroll is like winning the lottery for your brain. 'When you take a walk, you're doing all sorts of things that improve cognitive health, from navigating a new environment to spurring the release of growth hormone,' says Dr. Budson. Plus, aerobic exercise increases the oxygen-carrying capacity of your blood, helping your brain work more efficiently.
While walking 30 minutes a day, five times a week, is still the study-proven gold standard for brain health, that doesn't mean you have to carve out a large block of time for regular physical activity. 'There's lots of evidence that shows breaking up a 30-minute workout into three 10-minute intervals gives you just as many benefits,' he confirms.
Study after study confirms the best brain food comes from the Mediterranean. 'A menu which includes fish, olive oil, fruits, vegetables, nuts, beans and whole grains has been shown to decrease the risk of Alzheimer's,' Dr. Budson assures. 'And its sister plan, the MIND diet, which pulls in poultry like chicken and turkey, is very good as well.'
In fact, new research finds that the MIND diet—a hybrid of the Mediterranean and blood pressure-slashing DASH diet—lowers the risk of dementia by nine percent. What's more, the age of study participants ranged from 45 to 75 years old, showing it's never too late to adopt healthy, brain-building habits.
Everything from conjuring characters in your mind's eye to setting the scene makes reading incredibly stimulating for your brain, notes Dr. Budson. In fact, a study in International Psychogeriatrics showed reading helps stave off cognitive decline in older adults.
To reap even more dementia prevention benefits, consider reading aloud to the kids in your life. Not only does this stimulate more of your senses—keeping your neurons on their toes, so to speak—but it also incorporates that all-important social component that your brain craves.
Sadly, the same can't be said for watching TV. 'There are actually two studies involving hundreds of thousands of people, and in one of them, researchers found that people who watch more than an hour of television a day were more likely to develop dementia later on.' No need to cancel Netflix, though: Just try to balance binge time with a little more book time.
Ditch the map, turn off the GPS and let yourself discover a new route. Challenging yourself to navigate the unknown creates neural superhighways in your brain. Dr. Budson points to a famous study in the Proceedings of the National Academy of Sciences (PNAS), which showed that when novice London cab drivers learned new streets to pass their exam, the size of their hippocampus—the seat of memory in the brain—increased substantially.
The common denominator among Dr. Budson's tips is that they all tap into a growth mindset for dementia prevention. Whenever you learn something new, not only does your brain light up, but so does your world, making your gray matter healthier and your life more colorful.
More strategies to boost brain health:
Want to Keep Your Brain Sharp? Experts Reveal Simple Habits to Prevent Cognitive Decline
6 Brain Foods That Can Help Reduce Your Risk of Dementia—And Keep Your Memory Sharp
Surprising Tricks That Boost Brainpower, Improve Memory and Keep Your Mind SharpThis content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.