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How to Promote Brain Health

Discover six ways to promote brain health and reduce your risk of developing dementia.

30 minutes


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Lesson Outline

Dementia is a progressive brain disease that can have an adverse effect on your social activity and physical mobility.

By taking this interactive lesson, you'll learn how managing the following six factors can help to promote brain health and reduce your risk of developing dementia. 

  • physical activity and weight management
  • diet and nutrition
  • blood vessel health
  • smoking and alcohol use
  • brain and social activity
  • other health conditions and drug side effects.

Meet Joan and learn what changes she made to reduce her personal risk of developing dementia.

(Estimated time to complete is 30 minutes.)


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Six Ways to Promote Brain Health

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Tell us about your experience with this content about dementia risk reduction. Your participation in this 4-minute survey will help us to improve this resource.

What is Dementia?

Learn more with this short multimedia lesson from .

Related resources

Brain and modifiable dementia risk factors

Overview

Basic facts about the importance of promoting brain health and modifiable risk factors.

Mannequin doing push-ups

Physical Activity, Sedentary Behaviour, and Sleep

Physical activity, sedentary behaviour, and sleep are important to your well-being and brain health.

Bowl of fruit

Weight Management, Diet, and Nutrition

Being overweight, diet, and nutrition can all have an impact on brain function and health.

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Authors

Anthony Levinson(SQUARE)_jpg

Anthony J. Levinson, MD, MSc, FRCPC

Neuropsychiatrist, Professor; Faculty of Health Sciences, ÆßÃõ¼º½

Dr. Richard Sztramko

Richard Sztramko, MD, FRCPC

Consultant Geriatrician and Internist, Vancouver Coastal Health

About this project

The latest scientific evidence on this topic, including the World Health Organization’s (WHO) 2019 Guideline for Risk Reduction of Cognitive Decline and Dementia, and the 2020 and 2024 reports from the Lancet Commission on dementia prevention, intervention, and care, was used to develop this resource. In the development of the WHO’s guidelines, AMSTAR was used to assess the quality of existing systematic reviews and the GRADE methodology was used to develop the evidence profiles.

The content of this lesson was reviewed and assessed for accuracy by our team of experts in geriatrics and mental health. There are no conflicts of interest. A panel of end-users reviewed the content and provided feedback on their user experience.  This resource was first published on February 19, 2023, and was adapted from the “How to Promote Brain Health” lesson on iGeriCare.ca and the ÆßÃõ¼º½ Optimal Aging Portal. It was last reviewed and updated August 22, 2023.

If you have questions or comments related to this resource please contact us at info@mcmasteroptimalaging.org.

References by Topic

The scientific references for each topic area are outlined below:

Physical Activity & Weight Management: References 1–6

Diet & Nutrition: References 6–10

Vitamins, Supplements & Anti-Oxidants: References 11,12

Coconut Oil: Reference 12

Blood Vessel Health: Reference 3

Smoking & Alcohol Use: References 6,13–18

Brain Activity: References 3,6,19–24

Social Activity: References 3,25–27

Health Conditions & Drug Side Effects: References 3,28–34

Also:

Government of Canada. Dementia in Canada, including Alzheimer’s disease. Published 2017. Updated September 21, 2017. Accessed February 17, 2023.

Livingston G, Huntley J, Sommerlad A, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet Commissions. July 31, 2024. Accessed August 13, 2024. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract

Livingston G, Huntley J, Sommerlad A, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet Commissions. July 30, 2020. Accessed February 17, 2023. https://www.thelancet.com/article/S0140-6736(20)30367-6/fulltext

National Institute on Aging. Cognitive health and older adults. Updated October 1, 2020. Accessed February 17, 2023. https://www.nia.nih.gov/health/cognitive-health-and-older-adults

National Institute of Aging. What do we know about healthy aging? Updated February 23, 2022. Accessed February 17, 2023. https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging

The Canadian Society for Exercise Physiology. Canadian 24-hour movement guidelines for adults aged 65 years and older: An integration of physical activity, sedentary behaviour, and sleep. 24-Hour Movement Guidelines. 2021. Accessed February 17, 2023. https://csepguidelines.ca/guidelines/adults-65/

References

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  2. Hamer M, Chida Y. Physical activity and risk of neurodegenerative disease: a systematic review of prospective evidence. Psychol Med. 2009;39(1):3-11. doi:DOI: 10.1017/S0033291708003681
  3. WHO. Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines. 2019. https://www.who.int/mental_health/neurology/dementia/risk_reduction_gdg_meeting/en/.
  4. Canadian Society for Exercise Physiology. Physical Activity Training for Health. 2017:1-5. www.csep.ca/guidelines.
  5. Northey JM, Cherbuin N, Pumpa KL, Smee DJ, Rattray B. Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. Br J Sports Med. 2018;52(3):154 LP – 160. doi:10.1136/bjsports-2016-096587
  6. Dhana K, Evans DA, Rajan KB, Bennett DA, Morris MC. Healthy lifestyle and the risk of Alzheimer dementia: Findings from 2 longitudinal studies. Neurology. 2020. doi:10.1212/WNL.0000000000009816
  7. Petersson SD, Philippou E. Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence. Adv Nutr. 2016;7(5):889-904. doi:10.3945/an.116.012138
  8. Berti V, Walters M, Sterling J, et al. Mediterranean diet and 3-year Alzheimer brain biomarker changes in middle-aged adults. Neurology. 2018;90(20):e1789-e1798. doi:10.1212/WNL.0000000000005527
  9. Baycrest. Which Foods Help the Brain: Brain Health Food Guide. https://www.baycrest.org/Baycrest_Centre/media/content/form_files/BHFG_optimized.pdf.
  10. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimers Dement. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009
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  12. Swaminathan A, Jicha GA. Nutrition and prevention of Alzheimer’s dementia. Front Aging Neurosci. 2014;6:282. doi:10.3389/fnagi.2014.00282
  13. Schwarzinger M, Pollock BG, Hasan OSM, Dufouil C, Rehm J. Contribution of alcohol use disorders to the burden of dementia in France 2008-13: a  nationwide retrospective cohort study. Lancet Public Heal. 2018;3(3):e124-e132. doi:10.1016/S2468-2667(18)30022-7
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