In Canada, more than 770,000 people are living with dementia, and more than 350 people are diagnosed with it every day.
So, what is it exactly? Dementia is an umbrella term for various conditions that cause symptoms such as forgetfulness, losing directions, changes in personality, and difficulties with planning, organizing, and function.
Alzheimer’s disease is the most common form of dementia. It can affect people in different ways — from forgetting recent conversations or familiar names or words to misplacing items such as keys, struggling with daily tasks, and changes in personality and emotions.
While the impact can be debilitating, there is hope. Acting now can delay onset and, for some, even prevent dementia.
In fact, the Lancet Commission on Dementia Prevention, Intervention, and Care report in 2024 estimated up to 45 percent of the risk of dementia may be modified.
And, recently the U.S. POINTER study showed a structured lifestyle intervention geared towards reducing several risk factors has potential to prevent Alzheimer’s disease in those at risk of developing it.
At Amica Senior Lifestyles, we weave dementia prevention strategies and specialized care throughout our programming. This series of articles introduces five evidence-informed dementia prevention strategies you can integrate into your daily life.
This blog offers an overview of key dementia-prevention strategies. Future blogs will explore each topic in more detail.
1) Be physically active
Studies have found older adults who are physically active have a significantly lower risk of developing dementia. In fact, exercise not only improves blood flow to the brain, supports the growth of neural connections, and slows cognitive decline, it also helps maintain balance, mobility, and independence.
A good benchmark for average activity is the Canadian 24-Hour Movement Guidelines, which recommends 150 to 300 minutes (two-and-a-half to five hours) of moderate activity per week for seniors.
2) Take care of your heart and blood vessels
What’s good for your heart is good for your brain. High blood pressure, obesity, diabetes, high lipids (e.g. bad cholesterol), smoking, and excessive alcohol use are key causes of unhealthy blood vessels.
Treating these factors with a healthy diet (fruits, vegetables, fish, low sugars, low processed meats, et cetera), and medications to address high blood pressure, diabetes and high cholesterol, help prevent dementia. Why? These treatments keep the blood vessels of the brain healthy, reducing inflammation and oxidation of lipids in the brain.
3) Look after your hearing and vision
Hearing health is often overlooked yet loss of this sense in midlife is one of the most important modifiable dementia risk factors. Struggling to hear can make conversations exhausting, leading to social withdrawal and increasing feelings of isolation, which affect brain health.
It forces the brain to work harder to process sound, leaving fewer resources for memory and thinking.
The Aging and Cognitive Health Evaluation in Elders (ACHIEVE) trial in 2023 showed treating hearing loss with hearing aids slowed cognitive decline in older adults at higher dementia risk.
More recently, vision loss was found to be a modifiable risk factor for dementia in seniors.
4) Protect your brain from damage
Head injuries, heavy drinking, and untreated depression can increase the risk of dementia, but these risks can be reduced.
Preventing falls in older adults is especially important, since a serious fall can lead to lasting brain injury.
Looking after mental health also plays a role: depression can harm the brain through stress and inflammation if left untreated.
Alcohol can become harmful when used in excess, especially for people who are isolated or struggling with their mental health. Too much alcohol can damage brain cells and cause or accelerate dementia.
By taking steps to protect brain health, we can help prevent dementia.
5) Keep mentally and socially engaged
The brain thrives on stimulation. Being mentally and socially active helps slow brain function decline and builds what researchers call “cognitive reserve.” That’s the brain’s ability to adapt, form new pathways, and compensate for declining brain cells and connections. Reading, fixing puzzles, playing board games, volunteering, and spending time with family and friends, are activities associated with a lower risk of dementia.
At Amica Senior Lifestyles, we understand the unique needs of seniors and offer services to enhance quality of life and foster brain health. We offer seniors of all abilities, healthy cuisine, engaging social programs to support mind and body health, and thoughtfully designed living spaces to build connection and comfort.
For residents with dementia, Amica offers specialized life-enrichment activities as well as personalized care and programming 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 and Physician-in-Chief 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 research professor in psychiatry and neurosciences at Western University, and an associate scientist at the MacDonald Franklin Operational Stress Injury Research Centre and the Lawson Health Research Institute in London, Ontario. 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.