By 2030, researchers predict that nearly one million Canadians will be living with dementia. As age increases, so does the risk of dementia and other memory-related conditions.
However, Dr. Nicole Anderson, a cognitive neuroscientist and associate scientific director at Toronto’s Kimel Family Centre for Brain Health and Wellness, believes there are proactive steps you can take to lower your risk. Here’s how:
Stay Physically Active
Regular exercise boosts blood flow to the brain, encourages neuron growth, and alleviates depression—an identified risk factor for dementia.
Dr. Anderson advises following Health Canada’s guideline of 150 minutes of moderate to vigorous physical activity per week. A mix of cardiovascular and strength training exercises has shown the strongest evidence for reducing dementia risk.
Maintain a Brain-Healthy Diet
“What benefits the gut also benefits the brain,” says Dr. Anderson. Focus on protein sources low in saturated fat, such as lean meats, fish, and plant-based alternatives. Make fruits and vegetables half of your plate—they’re rich in antioxidants that protect brain cells from damage. Whole grains, which support cognitive health, should occupy a quarter of your plate, while the remaining quarter should include proteins.
Manage Stress Levels
Chronic stress raises cortisol levels, which can harm the hippocampus, the brain’s center for memory storage and retrieval. Managing stress doesn’t have to be complicated. It could involve mindfulness practices like meditation or deep breathing, or simple activities such as walking, chatting with a friend, or listening to music.
These approaches not only improve mental clarity in the moment but also lower the long-term risk of dementia.
Adopt Memory-Enhancing Techniques
Tools like notebooks, calendars, and reminders can support memory retention. Dr. Anderson also highlights spaced repetition as an effective method.
For example, when meeting someone new, repeat their name immediately (“Nice to meet you, [Name]”). Use their name again during the conversation. This repetition, spaced over time, helps solidify the memory.
By incorporating these habits into your daily routine, you can take meaningful steps to protect your brain health and reduce your dementia risk.
Check out our other resources to learn more about more risk reduction recommendation and strategies.
