September is World Alzheimer’s Month, making it the perfect time to pause and think about how Alzheimer’s and other forms of dementia affect so many lives. It’s also a great opportunity to focus on looking after our own brain health. No matter how old we are, there’s always room to boost our mental sharpness. Whether you’re supporting a loved one with dementia or just keen to keep your brain in top shape, Caroline Bartle, Ryman’s Dementia Care and Innovations lead, has some fantastic tips to help you stay mentally fit and feel your best.
Stay connected
Spending time with others is one of the best things you can do for your brain. Studies show that staying socially connected reduces the risk of dementia, while social isolation increases it. Whether it's catching up with friends, joining a hobby group, or having a chat over coffee with family, these interactions help keep your mind sharp.
Embracing new challenges
You’ve probably heard that doing a daily crossword or Sudoku keeps the brain in shape, but science suggests there's more to it than that. The key to strengthening your mind is creating new neurological pathways. This could involve learning a new job, grasping new a skill, or picking up a hobby. Have you always wanted to learn a language for that dream trip to Europe? Or maybe learn an instrument or take up pottery? Embracing new challenges helps build a "cognitive reserve" - a mental backup system that keeps your brain strong and adaptable.
Move it to use it
Physical exercise isn’t just good for your body, it’s fantastic for your mind too. And the best part? When you make it social, the benefits multiply. Whether it’s walking with friends, joining a cycling group, or getting your hands dirty in the garden together, physical activity combined with connection is great for long-term brain health.
Sleep well
We all know how great it feels to wake up refreshed after a good night's sleep, but did you know it’s crucial for brain health too? When we sleep our brains work to remove harmful toxins linked to Alzheimer’s disease - think of it as a nightly “cleaning cycle”. Without proper rest, toxins may build up, affecting memory and cognitive function. So, give your brain the recharge it needs by prioritising a good night’s sleep.
Eat for your brain
Your diet plays a big role in brain health. Caroline recommends following the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, which combines the best of the Mediterranean and DASH diets. Load up on fruits, vegetables, whole grains, and heart-healthy fats like olive oil, while cutting back on red meat and sugary, processed foods. Omega-3-rich fish, like salmon, is a brain friendly addition to your plate.
Get some fresh air
Don’t underestimate the power of fresh air. Exposure to air pollution can increase the risk of developing dementia which means good air quality, both indoors and out, can make a huge difference. Whether it’s stepping outside for a breather or ensuring your home is well-ventilated, a little fresh air can go a long way toward protecting your mind.
Stress less, laugh more
Worry and stress are linked to an increased risk of dementia, making it important to reduce stress whenever possible. Simple activities like engaging in a favourite hobby, volunteering, or sharing a laugh with friends can make a meaningful difference. Joy not only lifts your mood but also acts as a natural brain booster, helping to keep your mind sharp.
While there’s no secret recipe for perfect brain health, staying connected, embracing healthy habits, and having a little fun goes a long way. The best part? It’s never too late to start. Whether it’s learning something new, sharing a laugh with friends, or taking a stroll with a neighbour, you’re doing wonders for both your brain and your overall wellbeing.