Issue No. 393: Keep Your Brain Sharp – Everyday Habits to Prevent Dementia

By Dr. Cheng-Ju Lin, Chief of Geriatric Psychiatry, Department of Psychiatry, Mackay Memorial Hospital

Activate Your Brain, Prevent Dementia – Key Daily Habits

As Taiwan has officially entered an aged society, dementia has become a major public health issue impacting both families and the broader society. According to the Health Promotion Administration (HPA), more than 300,000 people in Taiwan are currently living with dementia, and the number is growing by approximately 10,000 annually.

As a geriatric psychiatrist and deputy director of a dementia prevention center, I have witnessed many families feeling helpless and overwhelmed when their loved ones are diagnosed with dementia.

However, dementia can be prevented. International studies, including those published in The Lancet, indicate that up to 40% of dementia risk is linked to modifiable lifestyle factors. This means dementia is not inevitable. With early action and everyday habits, everyone can play an active role in protecting their brain health.

Dementia Is Not Normal Aging—It’s a Preventable Brain Disorder

Dementia refers to a group of neurodegenerative disorders that impair cognitive functions, emotional regulation, and daily living skills. The most common type is Alzheimer’s disease, followed by vascular dementia, frontotemporal dementia, and Lewy body dementia. Early symptoms such as memory loss, word-finding difficulties, and mood changes are often mistaken for normal aging, but this period is actually the golden window for treatment.

From a psychiatric perspective, keeping the brain active and delaying dementia is not only a form of medical intervention—it’s also a practice of preventive medicine. The following five strategies are evidence-based ways to safeguard brain health in daily life.

1. Regular Physical Activity: The Best Non-Pharmacological Brain Booster

Exercise is the most strongly supported non-drug method for preventing dementia. Regular physical activity increases cerebral blood flow and stimulates the release of brain-derived neurotrophic factor (BDNF), which supports neuron regeneration and synaptic plasticity.

Recommendations:

• At least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, swimming, tai chi)
• Twice-weekly muscle-strengthening and balance exercises to prevent falls and enhance brain activation
• Even light activities like household chores and walking can contribute to brain health

2. Lifelong Learning: Use It or Lose It

In psychiatry, we emphasize the concept of cognitive reserve—the brain’s ability to adapt and compensate through neural networks. Continuous learning and diverse cognitive challenges help maintain this flexibility.

Recommendations:

• Engage in daily brain-stimulating activities such as reading, writing, puzzles, or chess
• Learn new skills such as a musical instrument, a foreign language, or computer skills
• Join community education programs or study groups to foster social and cognitive engagement

3. Brain-Friendly Diet: The Mediterranean and MIND Diets

The Mediterranean diet, rich in antioxidants and anti-inflammatory foods, helps protect neurons. Studies show that the MIND diet—a hybrid of the Mediterranean and DASH diets—is particularly effective in preventing Alzheimer’s disease.

Recommendations:

• Eat more: leafy greens, berries, nuts, whole grains, olive oil, and fish
• Limit: red meat, processed foods, trans fats, and sugary snacks
• Stay well-hydrated—dehydration can impair attention and mental clarity

4. Emotional Well-being and Quality Sleep: Mental Health Is Brain Health

Late-life depression and anxiety are risk factors for dementia. Depression in older adults often presents as cognitive decline and should be differentiated from early dementia. Sleep disturbances also impair the brain’s waste clearance system, increasing amyloid plaque buildup.

Recommendations:

• Maintain a regular sleep schedule; avoid caffeine and screen exposure before bedtime
• Get daily physical activity and sunlight exposure to promote restful sleep
• Seek psychiatric evaluation for symptoms like persistent low mood, insomnia, or loss of interest in life

5. Social Engagement: Human Connection Is Natural Brain Training

Loneliness and social isolation significantly increase the risks of dementia and mortality. Social interactions stimulate language, memory, and emotional regulation, while also reinforcing self-worth.

Recommendations:

• Encourage older adults to join community events, religious gatherings, or volunteer services
• Use digital tools (e.g., video calls, LINE) to stay connected with distant family members
• Family members and caregivers should offer companionship and conversation to avoid a life that is "quiet but lonely"

🧠 Conclusion: Start Today to Build a Dementia-Resistant Brain

Dementia is not an unchangeable fate—it’s a health challenge that can be prevented and actively addressed. As a clinical geriatric psychiatrist, I often remind patients and families that dementia prevention should start by age 50, and that brain activation begins with daily choices.

Join us in promoting a brain-healthy lifestyle, making every choice count toward a future filled with clarity, dignity, and joy.

💡 Reminder: If you or an elderly family member show signs such as memory decline, personality changes, or loss of daily functioning, please seek evaluation from a psychiatry or neurology clinic. Early diagnosis and treatment are key to slowing progression and improving quality of life.

Source: Health Promotion Administration, Taiwan – Health 99

https://health99.hpa.gov.tw/a19817