Canadians are living longer than ever, but this increased longevity comes with a heightened risk of age-related brain deterioration. A stark study published in January highlighted the growing scale of the issue, estimating that half a million people may be diagnosed with dementia this year. Projections suggest this number could soar to 1 million annual cases by 2060.
Compounding the challenge is an aging population often managing chronic lifestyle diseases such as high blood pressure and type 2 diabetes, which themselves elevate dementia risk. However, hope is not lost. "We estimate that about 40% of cases of dementia are preventable through lifestyle and other factors," stated Dr. Meredith Bock, a neurologist and chief medical officer at Remo Health. She emphasizes that even genetic predisposition does not guarantee onset, and proactive measures can delay or potentially prevent the condition.
Daily Habits of Brain Health Experts
While well-known advice like regular exercise and brain puzzles is valuable, leading neurologists incorporate some less conventional practices into their daily routines to safeguard their cognitive function.
1. Choosing Face-to-Face Chats Over Emails
Dr. Gabriel Leger, a neurologist at UC San Diego Health, is deliberate about breaking up long periods of sitting. "If I’m not with patients, I’m more likely to stand up and go across the building to speak to somebody instead of sending an email," he explains. This simple act combats the sedentary behavior linked to higher dementia risk; a 2023 study of nearly 50,000 adults found that sitting for 10 hours or more daily increases danger.
This habit has a dual benefit: it promotes physical movement and fosters crucial social interaction. "The more social interaction you have, the more connections your brain is making," says Leger. Dr. Bock adds that conversations engage multiple cognitive domains—language comprehension, storytelling, and picking up socio-emotional cues—making socialization a powerful brain stimulant and mood booster.
2. Fully Committing to Pet Care
For those with pets, dedicated care offers unexpected cognitive benefits. Dr. Leger, who owns two dogs and two cats, points out that pets, especially dogs, create daily routines that combine mental stimulation, social interaction, and exercise.
"You are obligated to take them out every day for a walk, and they force you to interact with other dog owners," he notes. The sense of responsibility and purpose—similar to parenting—helps maintain cognitive function by providing structure and engagement.
3. Avoiding Pesticides and Processed Foods
Dr. Leger also makes a conscious effort to minimize exposure to dietary elements that may stress the brain. "I try to stay away from highly processed foods, and try to eat organic food as much as possible," he advises. He believes pesticides, herbicides, and heavily processed foods are associated with increased dementia risk.
A practical tip is to source fresh produce from local farmers' markets or community gardens. When that's not feasible, he recommends thoroughly rinsing all fruits and vegetables with water before eating them.
4. Making Olive Oil a Staple
Dr. Gustavo Roman, a neurologist at Houston Methodist Hospital, takes a tablespoon of extra virgin olive oil with his breakfast each morning. His reasoning is rooted in vascular health. "There are more blood vessels in the brain than in any other organ," he says, and their health is critical to dementia prevention.
The Mediterranean diet, renowned for supporting healthier blood vessels, consistently shows a link to reduced dementia frequency, with extra virgin olive oil as a cornerstone. Dr. Roman advises patients to find a fresh, high-quality oil, preferably from the current year's harvest, stored in a dark or metallic bottle to protect it from light degradation.
The message from these experts is clear: while demographic trends are concerning, individual agency through daily lifestyle choices plays a significant role in preserving brain health for years to come.
