Dementia is a progressive brain disease that can have an adverse effect on your social activity and physical mobility. Recent findings have identified important actions you can do that might significantly reduce your risk of dementia. It’s never too early or too late to try to reduce your risk.
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Duration: 30 minutes
Promoting Brain Health
Explore how diet, exercise, blood vessel health, lifestyle choices, brain and social activity, and other health conditions affect brain health.
Start LessonLesson Outline
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.
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Lesson Resources
Download these useful lesson resources or visit the links to find additional helpful resources.
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Promoting Brain Health PDF Download
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Download this 2-page handout with key points about brain health, as well as helpful resources.
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Canadian 24-Hour Movement Guidelines
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Canada’s first ever 24-Hour Movement Guidelines for Adults offer clear direction on what a healthy 24 hours looks like for Canadian adults aged 65 years and older.
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Fountain of Health
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Tap into five actions you can take to maximize your health and happiness. Use The Wellness App assess your health and resilience, set doable goals and track your progress.
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Brain Health Food Guide
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The Brain Health Food Guide, developed by Baycrest, provides practical advice about healthy eating for the aging brain.
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Blood pressure as we age: What is a healthy target?
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Learn more about high blood pressure and healthy targets in this series of videos on the McMaster Optimal Aging Portal.
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Lesson References
Key sources of evidence/references for this lesson.
About the lesson references
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 report of 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 McMaster Optimal Aging Portal.
If you have questions or comments related to this resource please contact us at info@healthhq.ca.
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. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/dementia-highlights-canadian-chronic-disease-surveillance.html
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
1. Szuhany KL, Bugatti M, Otto MW. A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. J Psychiatr Res. 2015;60:56-64. doi:https://doi.org/10.1016/j.jpsychires.2014.10.003
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
11. Rutjes AWS, Denton DA, Di Nisio M, et al. Vitamin and mineral supplementation for maintaining cognitive function in cognitively healthy people in mid and late life. Cochrane Database Syst Rev. 2018;(12). doi:10.1002/14651858.CD011906.pub2
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
14. Peters R, Poulter R, Warner J, Beckett N, Burch L, Bulpitt C. Smoking, dementia and cognitive decline in the elderly, a systematic review. BMC Geriatr. 2008;8:36. doi:10.1186/1471-2318-8-36
15. Vingtdeux V, Dreses-Werringloer U, Zhao H, Davies P, Marambaud P. Therapeutic potential of resveratrol in Alzheimer’s disease. BMC Neurosci. 2008;9 Suppl 2(Suppl 2):S6. doi:10.1186/1471-2202-9-S2-S6
16. Braidy N, Jugder B-E, Poljak A, et al. Resveratrol as a Potential Therapeutic Candidate for the Treatment and Management of Alzheimer’s Disease. Curr Top Med Chem. 2016;16(17):1951-1960. doi:10.2174/1568026616666160204121431
17. Canadian Centre on Substance Use and Addiction. Canada’s Low-Risk Alcohol Drinking Guidelines. https://www.ccsa.ca/sites/default/files/2019-09/2012-Canada-Low-Risk-Alcohol-Drinking-Guidelines-Brochure-en.pdf.
18. Butt P, Beirness D, Gliksman L, Paradis C, Stockwell T. Alcohol and Health in Canada: A Summary of Evidence and Guidelines for Low-Risk Drinking. 2011. http://www.ccsa.ca.
19. Stern Y. Cognitive reserve in ageing and Alzheimer’s disease. Lancet Neurol. 2012;11(11):1006-1012. doi:10.1016/S1474-4422(12)70191-6
20. Gheysen F, Poppe L, DeSmet A, et al. Physical activity to improve cognition in older adults: can physical activity programs enriched with cognitive challenges enhance the effects? A systematic review and meta-analysis. Int J Behav Nutr Phys Act. 2018;15(1):63. doi:10.1186/s12966-018-0697-x
21. Butler M, McCreedy E, Nelson VA, et al. Does Cognitive Training Prevent Cognitive Decline? Ann Intern Med. 2017;168(1):63-68. doi:10.7326/M17-1531
22. Miller KJ, Dye R V, Kim J, et al. Effect of a computerized brain exercise program on cognitive performance in older adults. Am J Geriatr Psychiatry Off J Am Assoc Geriatr Psychiatry. 2013;21(7):655-663. doi:10.1016/j.jagp.2013.01.077
23. Valenzuela M, Hons M. Can Cognitive Exercise Prevent the Onset of Dementia? Systematic Review of Randomized Clinical Trials with Longitudinal Follow-up. Am J Geriatr Psychiatry. 2009;17(March):3. www.consort-statement.org;
24. Chiu H-L, Chu H, Tsai J-C, et al. The effect of cognitive-based training for the healthy older people: A meta-analysis of randomized controlled trials. PLoS One. 2017;12(5):e0176742-e0176742. doi:10.1371/journal.pone.0176742
25. Kuiper JS, Zuidersma M, Oude Voshaar RC, et al. Social relationships and risk of dementia: A systematic review and meta-analysis of longitudinal cohort studies. Ageing Res Rev. 2015;22:39-57. doi:10.1016/j.arr.2015.04.006
26. Dickens AP, Richards SH, Greaves CJ, Campbell JL. Interventions targeting social isolation in older people: A systematic review. BMC Public Health. 2011;11(1):647. doi:10.1186/1471-2458-11-647
27. Gates NJ, Rutjes AW, Di Nisio M, et al. Computerised cognitive training for maintaining cognitive function in cognitively healthy people in midlife. Cochrane database Syst Rev. 2019;3(3):CD012278. doi:10.1002/14651858.CD012278.pub2
28. Saczynski JS, Beiser A, Seshadri S, Auerbach S, Wolf PA, Au R. Depressive symptoms and risk of dementia: the Framingham Heart Study. Neurology. 2010;75(1):35-41. doi:10.1212/WNL.0b013e3181e62138
29. Prince M, Albanese E, Guerchet M, Prina M. World Alzheimer Report 2014: Dementia and Risk Reduction An Analysis of Protective and Modifiable Factors.; 2014. https://www.alz.co.uk/research/WorldAlzheimerReport2014.pdf.
30. Lin FR, Ferrucci L. Hearing loss and falls among older adults in the United States. Arch Intern Med. 2012;172(4):369-371. doi:10.1001/archinternmed.2011.728
31. Kim SY, Lim J-S, Kong IG, Choi HG. Hearing impairment and the risk of neurodegenerative dementia: A longitudinal follow-up study using a national sample cohort. Sci Rep. 2018;8(1):15266. doi:10.1038/s41598-018-33325-x
32. Gurgel RK, Ward PD, Schwartz S, Norton MC, Foster NL, Tschanz JT. Relationship of hearing loss and dementia: a prospective, population-based study. Otol Neurotol. 2014;35(5):775-781. doi:10.1097/MAO.0000000000000313
33. Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161. doi:10.2147/NSS.S134864
About this e-learning lesson
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This e-learning lesson was developed by Drs. Richard Sztramko, Anthony J. Levinson, and the Division of e-Learning Innovation in the Faculty of Health Sciences. If you have questions or comments related to this resource please contact us at info@healthhq.ca.
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This resource was first published on July 16, 2020, and was adapted from the "How to Promote Brain Health" lesson on iGeriCare.ca. It was subsequently updated in 2022, and last reviewed in February 2023.
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The latest scientific evidence on this topic, including the Lancet Commission 2020 report on dementia prevention and the World Health Organization's (WHO) 2019 Guideline for Risk Reduction of Cognitive Decline and Dementia, were used to develop this learning 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.
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See extensive list of other references above on this page.
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The content of this resource was reviewed and assessed for accuracy by Drs. Sztramko and Levinson, as well as 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. It is based on high-quality research evidence, such as systematic reviews and meta-analyses.
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The development of the e-learning lesson was initially funded by the Centre for Aging and Brain Health Innovation, powered by Baycrest. Subsequent funding was through support from the McMaster Optimal Aging Portal, with support from the Labarge Optimal Aging Initiative, the Faculty of Health Sciences, and the McMaster Institute for Research on Aging (MIRA) at McMaster University. There are no conflicts of interest to declare.
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Helpful Links and Resources
Expert-selected websites and documents related to promoting brain health.
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Detailed Overview
This broad overview about how to promote brain health covers a range of key things you can do to reduce your risk of dementia.
Brain Health OverviewFocus On
24-Hour Movement Guidelines
Read about Canada's guidelines for physical activity, sleep, and sedentary activity.
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