Slowing Cognitive Decline and Preventing Dementia

Dementia is not a normal course of ageing and can be daunting for both the victim and their loved ones (HealthHub, 2022; Fein Memory and Ageing Centre [FMAC], n.d.). Behaviour and personality are likely to change; memories, identity, and autonomy also suffer an irreversible loss (FMAC, n.d.; Ravn, 2025). Fortunately, symptoms do not happen overnight. Oftentimes, it begins with age-related cognitive decline, which progresses to mild cognitive impairment, then dementia (National Institute on Ageing [NIA], 2023). 

Did you know that there are over 100 types of dementia, although Alzheimer's disease is most common (Alzheimer Scotland, n.d.)? Alzheimer’s disease is due to an atypical accumulation of amyloid and tau proteins, which form plaques and tangles in brain cells (Alzheimer Scotland, n.d.). Hence, compromised connections between brain cells result in eventual significant cell death and loss in brain volume (NIA, 2023). Age is the only confirmed risk factor (Alzheimer Scotland, n.d.), but lifestyle factors can be addressed to reduce dementia risk (see NIA, 2023). This includes managing chronic health conditions, such as but not limited to heart disease, hearing loss, stroke, and diabetes. Smoking, an unhealthy diet, and insufficient sleep can also increase one’s dementia risk.

Here are some ways to reduce one’s risk of dementia. Firstly, stay socially connected. Research has shown that those who consistently engage in a variety of social settings are exposed to increased intellectual stimulation, which guards them from age-related cognitive impairments and the progressive degenerative impact of dementia; this is also independent of the network size (Roth, 2022; Ellwardt et al., 2015; Giles et al., 2012)! Secondly, use it before you lose it. Engaging in cognitively stimulating activities such as learning new skills and playing strategy games can help the brain build resilience and strengthen connections between brain cells (Murphy, 2014). 

Writer: Adalee

Published: 16/04/2026

Reference

Ellwardt, L., Van Tilburg, T. G., & Aartsen, M. J. (2015, January). The mix matters: Complex personal networks relate to higher cognitive functioning in old age. Social Science & Medicine, 125, 107-115. https://www.sciencedirect.com/science/article/abs/pii/S0277953614002949 

Fein Memory and Ageing Centre. (n.d.). Behaviour and personality changes. https://memory.ucsf.edu/caregiving-support/behavior-personality-changes 

Giles, L. C., Anstey, K. J., Walker, R. B., & Luszcz, M. A. (2012, August 29). Social networks and memory over 15 years of follow-up in a cohort of older Australians: results from the Australian Longitudinal Study of Ageing. Journal of Ageing Research, 2012(1), 856048. https://onlinelibrary.wiley.com/doi/full/10.1155/2012/856048 

HealthHub. (2022, November 15). Warning signs of dementia. https://www.healthhub.sg/well-being-and-lifestyle/mental-wellness/warningsignsof_dementia 

Murphy, K. J. (2014, November 25). Use it or lose it. Psychology Today. https://www.psychologytoday.com/sg/blog/living-with-mild-cognitive-impairment/201411/use-it-or-lose-it# 

National Institute on Ageing. (2023, October 10). https://www.nia.nih.gov/health/alzheimers-and-dementia/preventing-alzheimers-disease-what-do-we-know 

Ravn, C. (2025, September 30). Why is dementia so scary? What patients fear the most. Optoceutics. https://optoceutics.com/why-is-dementia-so-scary-fear-anxiety-alzheimers-scaring/?srsltid=ARcRdnoxAYLOgEWSDWQWDzSOUiPLNC4ETomTXOQo1PhPzdUWbWnhBSy_ 

Roth, A. R. (2022, November). Social connectedness and cognitive decline. The Lancet Healthy Longevity, 3(11), e723-e724. https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568%2822%2900217-3/fulltext