Dementia is becoming increasingly common in Canada. But while we cannot control every factor that affects our risk, there are things we can do throughout our lives to support brain health.
The Alzheimer Society of Canada estimates that the number of people living with dementia in Canada could rise dramatically in the coming decades. That means more people living with dementia — and more families and friends providing care and support.
There is currently no guaranteed way to prevent dementia. Age, genetics and other factors that we cannot change all play a role.
But research also suggests that some dementia risk factors can be modified. Taking steps to protect your heart, stay physically and socially active, maintain your hearing and challenge your brain may help reduce your risk — while improving your overall health and quality of life.
The good news? It is never too early, or too late, to start.
“It is important for people to understand that it is never too early or too late to work towards brain health,” says Melissa Whalen, Public Education Coordinator at Alzheimer’s Society Hastings-Prince Edward . “Even if dementia has become part of someone’s story, lifestyle changes and choices can make a difference! People have a lot of questions surrounding dementia, and it can be an intimidating conversation, we want people to know they do not have to face it alone. The more we know, the better we can do to support ourselves and our loved ones.”
What exactly is dementia?
Dementia isn’t a single disease. It is a general term used to describe a collection of symptoms caused by changes in the brain that interfere with everyday life.
Symptoms can include:
- memory problems
- difficulty concentrating or solving problems
- changes in language and communication
- changes in mood or behaviour
- difficulties with vision, balance or movement
Alzheimer’s disease is the most common cause of dementia. Other causes include vascular dementia, Lewy body dementia and frontotemporal dementia.
It is also important to understand that occasional forgetfulness does not necessarily mean someone has dementia. Many conditions can affect memory and thinking, and persistent or worsening concerns should be discussed with a healthcare professional.
What can you control?
Some risk factors cannot be changed. Age is the strongest known risk factor for dementia, and genetics can also influence an individual’s risk.
But researchers have identified a number of factors that we can potentially influence.
These include:
Physical activity
Regular movement is good for both the heart and the brain. Walking, gardening, swimming, dancing, cycling, strength training, yoga and even yard work all count.
Blood pressure, cholesterol and diabetes
What is good for your heart is generally good for your brain. Work with your healthcare provider to manage high blood pressure, diabetes and high cholesterol.
Hearing loss
Hearing loss is associated with an increased risk of dementia. Have your hearing checked if you notice changes, and use hearing aids when recommended.
Smoking
If you smoke, quitting can benefit your cardiovascular and brain health — at any age.
Alcohol
Heavy alcohol consumption can increase dementia risk. Keeping alcohol intake low is better for your overall health.
Social connection
Staying connected with other people matters. Joining a club, volunteering, taking a class, meeting friends for coffee or simply staying in touch with family can help keep us socially engaged.
Keeping your brain active
You don’t need to solve complicated puzzles to exercise your brain. Learn something new, read, play music, take up a hobby, attend a class or challenge yourself with activities you enjoy.
Protecting your head
Falls and other injuries can cause traumatic brain injury. Use appropriate safety equipment and take steps to reduce your risk of falls and other accidents.
Depression and mental health
Depression and other mental health concerns deserve attention and treatment. If you are experiencing persistent changes in mood, talk with your healthcare provider.
Sleep
Good-quality sleep is an important part of overall health. If you regularly have trouble sleeping or feel excessively tired during the day, talk with your healthcare provider.
Healthy food choices
A balanced diet that supports cardiovascular health is also a good choice for your brain. Focus on vegetables and fruit, whole grains, legumes, nuts and other nutritious foods while limiting highly processed foods.
Don’t focus on just one thing
There is no single magic bullet for preventing dementia. Researchers increasingly emphasize the importance of addressing multiple risk factors together.
That doesn’t mean you need to completely overhaul your life. Instead, look for small opportunities to make healthier choices:
- Take a walk
- Call a friend
- Get your hearing checked
- Learn something new
- Manage your blood pressure
- Put on your dancing shoes
- Join a community group
- Wear a helmet when appropriate
- Quit smoking
- Get a good night’s sleep
Small changes can add up — and many of the things that support brain health also help us remain healthier and independent as we age.
Brain health is about more than dementia
Perhaps the most important message is that you don’t need to be worried about dementia to take care of your brain.
Being physically active can improve strength, balance and cardiovascular health.
Social activities can reduce loneliness and provide a sense of belonging.
Learning new things can be enjoyable and give us a sense of purpose.
Managing blood pressure and diabetes can reduce the risk of other serious health problems.
And maintaining our hearing can make it easier to communicate and remain connected to the people around us.
Looking after your brain is really part of looking after your whole self.
Local resources: Stay connected and keep learning
You don’t have to do it alone. Here are some local organizations offering opportunities to stay active, connected and engaged.
Alzheimer Society of Hastings-Prince Edward
The First Link® Care Navigation program connects people living with dementia, caregivers and families with information, services and supports in their communities. Self-referrals are encouraged.
Learn more about First Link® Navigation
In-Home Activation Program where persons living with dementia/memory loss have the opportunity to have an Alzheimer staff/volunteer provide in-home activities, supports and engagement to persons living with dementia, which also provides much deserved respite for the partner in care. A great way for those living with dementia to stay socially and mentally engaged even if getting out can be a challenge! This program has been recently funded by the Ministry of Health to expand our offerings and address the growing demand for respite and activity.
Learn more about In-Home Activation
Learn more about local programs and services
Get active and get social
Staying active doesn’t have to mean joining a gym.
VON offers seniors group exercise classes — such as the SMART (Seniors Maintaining Active Roles Together)® program — to community members 55 years and older or any adult living with a disability who wants to improve their strength, balance and mobility through low-impact exercise.
Belleville’s 50+ Centre offers volunteer-led activities including card games, crafts, art, board games and educational programs.
In Prince Edward County, the Baxter Arts Centre and Community Care for Seniors offer opportunities for creative activities, fitness and social connection.
See Baxter Arts Centre programs
The Belleville Quinte West Community Health Centre offers activities including exercise classes, cardio drumming, crocheting and other opportunities to connect.
Local churches and community organizations also offer social and recreational activities. Check the calendars at Bridge Street United Church and St. Matthew’s United Church for current programs.
Your local library is a brain-health resource
Don’t overlook your public library.
Libraries offer much more than books. Local branches provide opportunities to join book clubs, attend computer workshops, participate in discussion groups, learn to write or try a new craft.
Check what’s happening at:
Minds in Motion®
For people living with early- to mid-stage dementia, Minds in Motion® combines physical activity, socialization and mental stimulation.
Learn more about Minds in Motion®
Don’t ignore your hearing
Hearing loss can affect communication, social connection and quality of life — and is also an important modifiable dementia risk factor.
Canadian Hearing Services provides hearing assessments, hearing aid consultations and counselling.
Find a Canadian Hearing Services clinic
Ready to quit smoking?
Quitting smoking can be hard, but every year, thousands of people go tobacco-free. You can too! Quitting smoking has many benefits and Southeast Public Health has tools to help.
Never stop learning
The McMaster Optimal Aging portal offers a wide variety of learning opportunities including brain health.
The bottom line
We can’t choose our age or our genetics. And there is no guarantee that healthy habits will prevent dementia.
But we can make choices that support our brains and our overall health.
Stay active. Stay connected. Keep learning. Protect your hearing. Look after your heart. Manage health conditions. Protect your head. And find things that give your life meaning and purpose.
You don’t have to do everything.
Start with one thing that feels realistic — and build from there.
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