Engaging the mind and staying socially connected are powerful contributors to lifelong cognitive health. Engaging the brain builds “cognitive reserve,” the brain’s ability to adapt, form new pathways, and compensate for age-related changes. Meanwhile, strong social ties reduce stress, support emotional wellbeing, and provide vital protection against dementia.
The Lancet Commission on Dementia Prevention, Intervention, and Care (2024) highlighted that up to 45% of dementia cases could be prevented or delayed through modifiable lifestyle factors — including mental activity and social connection.
So what does this look like? Here are five evidence-informed strategies to help protect your brain:
1. Read Regularly
Reading keeps your brain active and supports memory, language, and thinking skills. A Neurology study (2014) showed that seniors who read regularly and engaged in other mentally stimulating activities experienced slower cognitive decline. What’s more, a 14-year longitudinal study by the International Psychogeriatric Association (2020) found that reading activity prevents long-term decline in cognitive function in older people.
How to do it: Try to read for 20–30 minutes a day – it can be books, magazines, newspapers, or even blogs. Mix up what you read to challenge your brain in different ways.
2. Solve Puzzles and Play Brain Games
Puzzles and brain games are like exercise for your mind — they help build new brain connections and keep existing ones strong. Research suggests that regularly engaging in these “mental workouts” can strengthen attention, memory, and reasoning, while lowering dementia risk.
How to do it: Spend at least 15–20 minutes a day doing puzzles, sudoku, crosswords, or memory games.
3. Learn Something New
Geriatric psychiatrist Dr. Amer Burhan says challenging your brain with new skills is one of the best ways to keep it strong. “Whether it’s learning a language, trying out painting, picking up knitting, or playing an instrument, new activities force your brain to adapt and form fresh connections,” says Dr. Burhan. Seniors who take on new learning tasks continue to build “cognitive reserve,” giving their brains more resilience against dementia and age-related decline.
Even small daily changes can stimulate the brain. Research on neuroplasticity shows that novelty — doing something different from your usual routine — engages new neural pathways. Simple actions like eating with your non-dominant hand or taking a different route to a familiar destination challenge the brain in new ways and support mental flexibility and memory.
How to do it: Sign up for a class, watch online tutorials, or dedicate a few hours a week to a new hobby. You can also build novelty into everyday life by performing routine tasks in a different way.
4. Combine Mind and Body Activities
Research shows that combining physical and mental activity offers stronger protection against dementia than either one alone. Activities like dancing and yoga not only build strength and balance but also demand focus, coordination, and memory. “This was further confirmed by recent studies from the US POINTER study, and the SYNRGIC study in Canada,” says Dr. Burhan.
How to do it: Try a Tai Chi class that requires concentration on posture and breathing. Even everyday tasks can be made more stimulating, like cooking a new recipe.
5. Foster Social Connections
Staying socially engaged is just as important for brain health as staying mentally and physically active. The Lancet Commission (2024) highlights social isolation as a major risk factor for dementia.
How to do it: Join a club, volunteer, meet friends for coffee, or schedule regular calls with loved ones. Meaningful relationships help protect not only your mood but also your memory and thinking skills.
At Amica Senior Lifestyles, we understand the unique needs of seniors and offer services to enrich quality of life and foster brain health.
We provide healthy cuisine, specialized care, and engaging social programs. Our daily fitness classes range from seated mobility, yoga, strength training, and balance, to Zumba, Tai Chi, aqua fitness and more.
For residents with dementia, Amica offers specialized life-enrichment activities and personalized care in a safe and secure environment.
This series was developed in partnership with Dr. Amer Burhan, a renowned geriatric and brain intervention psychiatrist. He’s the Endowed Chair for Applied Mental Health Research at the Ontario Shores Centre of Mental Health Sciences as well as associate professor in Psychiatry at the University of Toronto. The doctor is also an adjunct professor at Ontario Tech University in Oshawa as well as at Western University in London, Ontario. He's internationally recognized for his work in cognitive and mental-health research. Learn more about his current research.
Disclaimer: The information provided in this guide is for general informational purposes only and should not be considered professional advice. Always consult with a qualified professional for any specific concerns.