Exercises and activities to prevent dementia

Research into the correlation between physical activity and degenerative mental disorders has been ongoing. One such research, published in the Journal of Alzheimer's Disease in 2019, suggested that aerobic exercise can help in slowing down the shrinking of the hippocampus in the brain which is in charge of storing memories, among other functions.

The study included 70 people aged over 55 years with mild cognitive impairment (MCI), and both of the groups the candidates were broken into showed improved neuropsychological performance in patients who were previously sedentary. 

One of the reasons aerobic exercises turned out to be beneficial over other forms of physical exercises was due to the improvement in cardiovascular function as a result, which linked to the growth of neurons in the brain and their survival, thereby protecting the hippocampus from the collection of amyloid plaque on the neurons in the brain. Amyloid plaques are a type of proteins that collect and cover up the spaces between nerve cells, and have long been thought to play a key role in the development of Alzheimer's disease.

Aerobic training is described as rhythmic movement sustained over a prolonged period of time, performed at a low intensity, and includes activities such as walking, running, cycling, swimming, cross trainer exercises, or even dance movement activities.

Much like physical exercise, keeping the brain active and alert is also key in reducing the risk of deteriorating mental illnesses. A combination of social engagement and taking part in activities that can help stimulate the brain goes a long way in keeping the brain performing at its optimum.

More and more research is being conducted to study the efficacy of such activities in reducing the risk of developing dementia and other conditions. Essentially, exercising the mental faculties allows the cells in the brain to remain healthy for longer, so that the nervous system continues to perform efficiently.

According to Dementia Australia (a non-profit charity that represents the interests of over 4.5 lakh people living with dementia in that country), mental stimulation exercises can help build additional reserves in the brain that can help out when there is damage due to the onset of dementia and other diseases—these reserves can also help in delaying the development of such conditions. Brain exercises involve learning or solving complex problems that help in stimulating the brain.

People who have already been diagnosed with dementia but are in the early stages can take part in simple brain exercises relating to their own subjects and likes. These can include:

• Making simple calculations
• Telling or writing stories that can trigger memories and emotions
• Looking at images that can help stimulate the senses
• Music: playing or learning to play a simple musical instrument(s)
• Reading books aloud to people to keep mentally alert
• Dancing
• Drawing or painting

Some other activities that can help reduce the risk of dementia can also become part of one's daily life. These are activities such as:

• Reading books
• Playing or learning musical instruments
• Learning a new language
• Listening to the radio
• Drawing or painting
• Playing sports and board games
• Participating in group activities such as social clubs, gardening, dancing, etc.
• Solving puzzles, crosswords, sudoku

Most of the above-mentioned activities involve a level of social engagement, as it has been strongly linked to reducing or minimising the risk of degenerative conditions—they do this by combining the mental, physical and social components of life. Research has indicated that these activities can help reduce the risk or delay the onset of such conditions, but not prevent them altogether.

More research, however, is still needed to find out ways to not only prevent the onset of dementia and other disorders, but also effective treatment strategies.

The WHO recommends at least 30 minutes of mild to moderate-intensity physical activity for anyone above the age of 18, to be done on most days—the weekly total should be about 150 minutes of physical exercise. Regular exercise has been known to benefit the body as it reduces the risk of cardiovascular diseases and diabetes, strengthens the muscles and bones, and reduces stress and anxiety.

Various studies have pointed out that a lack of physical activity is one of the main contributors to a decline in mental function. Conversely, exercising daily has been found to reduce the risk of degenerative conditions such as Alzheimer's and various forms of dementia.

While we can't control ageing and genetics which have a bearing on Alzheimer's and many other degenerative conditions of the nervous system, there are other factors that are well within our control. Some simple ways one can ensure the good health of one's brain include:

• Daily and regular physical exercise: The Alzheimer's Research and Prevention Foundation says regular physical exercise can help lower the risk of Alzheimer's disease by as much as 50%. This is because:
  • Exercise helps to slow down the deterioration of brain cells
  • Exercise can help slow down the process of deterioration even among those who have already started to show symptoms of a mental health condition
  • Exercise is known to stimulate the brain's ability to make new connections while maintaining old ones as well
• Eating healthy and nutritious foods: Some have referred to Alzheimer's as the "diabetes of the brain", which indicates that having healthy eating habits can reduce little inflammations in the brain and help shield it from disorders. Maintaining healthy body weight is critically important, as some studies have suggested those who have been overweight or obese during midlife have a higher likelihood of developing Alzheimer's than others. (Read more: Balanced diet)
• Good sleeping habits: Sound sleep is extremely important for removing harmful toxins from the brain. Studies have shown higher levels of sticky proteins in the brain among those who have poor sleep. Deep sleep is also essential for forming memories. (Read more: Sleep disorders)
• Maintaining good heart health: Controlling your blood pressure and making healthy lifestyle choices with respect to food and other factors are important towards maintaining good cardiovascular health, which is known to reduce the risks associated with the onset of different forms of dementia.
• Low stress: Undue pressure on the mind is harmful to the brain—it reduces the functioning of the brain by affecting the growth of essential cells in the brain. Managing one's workload on a daily basis and leading a more stress-free life is important in reducing the risks of dementia and other mental conditions. Focus on deep breathing exercises, physical activities and surround yourself with people whom you enjoy being with.
• Regular social engagement: Our brains tend to think up all kinds of things when we are left to ourselves and our thoughts. It is important to stay socially active. Meeting old friends and making new ones are equally important in keeping the brain fresh and challenged. Performing group activities with other members of your household, joining clubs, volunteering or imparting knowledge to younger people can be extremely beneficial.
• Stimulation of the brain: Performing tasks that frequently challenge the brain is important. As studies have shown, those who indulge in such activities have a lower risk of developing dementia and other degenerative diseases. Learning languages or how to play musical instruments, solving puzzles and crosswords, or engaging in mentally stimulating challenges are excellent to keep the brain active.