Kolkata: Dementia is often considered an inevitable part of ageing, but experts say its risk can be significantly reduced—or its onset delayed—through healthy lifestyle choices. While factors such as age and genetics cannot be changed, adopting healthier daily habits can help protect brain health over the long term.
On the occasion of World Brain Day, Dr. Animesh Kar, Senior Consultant – Neurology, Narayana RN Tagore Hospital, Mukundapur, Kolkata, said dementia is a condition that affects memory, thinking, behaviour and the ability to perform everyday activities. According to the World Health Organization (WHO), more than 57 million people worldwide were living with dementia in 2021, with nearly 10 million new cases reported each year.
Dr. Kar said regular physical activity is one of the most effective ways to protect the brain. Exercise improves blood circulation, strengthens brain connections and helps manage conditions such as obesity, hypertension and diabetes, all of which are linked to a higher risk of dementia. Activities such as brisk walking, cycling and yoga can provide significant benefits without the need for intense workouts.
He emphasised that adequate and quality sleep is equally important for brain health. During sleep, the brain consolidates memories and clears metabolic waste. Chronic sleep deprivation has been associated with cognitive decline, making a regular sleep routine and timely treatment of sleep disorders essential for maintaining brain function.
A balanced and nutritious diet also plays a vital role in protecting cognitive health. Dr. Kar recommended dietary patterns such as the MIND diet, which includes fruits, vegetables, whole grains, olive oil, beans and fish, as these foods have been linked to better cognitive performance and a lower risk of neurodegenerative diseases.
According to Dr. Kar, staying socially and mentally active is another key factor in maintaining brain health. Reading, learning new skills, solving puzzles and engaging with family and friends help build a “cognitive reserve,” enabling the brain to better adapt to age-related changes.
He also highlighted the importance of managing chronic health conditions such as high blood pressure, diabetes and high cholesterol. These conditions can damage blood vessels supplying the brain, increasing the risk of vascular dementia if left uncontrolled.
Dr. Kar concluded that preventing dementia is not about adopting a single healthy habit but maintaining a healthy lifestyle throughout life. Small positive changes made today can go a long way in supporting healthy brain ageing and reducing the risk of dementia in the future.
