The simple daily habit to boost your brain and prevent Alzheimer’s revealed by scientists
DOING one new thing daily can offer huge benefits for the brain, say scientists.
Researchers have found engaging in just one new activity each day can significantly boost mood, memory, and overall well-being – and could be particularly beneficial to those at risk of dementia and Alzheimer’s disease.
They say it’s the first study to investigate “experiential diversity” – adding new and stimulating experiences to daily life – as a way to improve memory and enhance quality of life in older adults.
Morgan Barense, the study’s co-author and professor in the Department of Psychology at the University of Toronto’s Faculty of Arts & Science, said next to age, an under-stimulating environment and social isolation are among the greatest risk factors for cognitive decline and Alzheimer’s disease.
Barense added: “Our results highlight the importance of providing ageing loved ones with rich new experiences.
“It doesn’t require much – something as simple as bringing your grandmother flowers from your garden can have a meaningful impact on memory and well-being.”
Establishing and maintaining routines can positively impact cognitive health.
But making sure you balances this with novelty is important, said Barense.
While this particular study focused on older adults, the benefits of engaging in new experiences applies to people of all ages, she added.
As part of the study, the researchers encouraged 18 healthy participants, with an average age of 71, to take part in unique experiences over an eight week period.
The eight weeks were during the summer 2020 pandemic lockdown.
This period allowed researchers to closely examine how new events affected the older adults, especially when at higher risk of cognitive decline due to isolation.
The participants used a neuroscience-based smartphone app called HippoCamera – an app designed to improve memory recall by mimicking the function of the brain’s hippocampus – to record and reply daily events they wanted to remember.
They were asked to report their emotions, their perception of how time passed, and their degree of boredom.
Researchers then analysed the relationships between uniqueness of participants’ daily experiences, memory recall, and well-being.
They found when participants engaged in new activities, they showed better memory, more positive emotions, less boredom, and had a sense that time moved more quickly.
Barense said: “Our study shows that new experiences don’t need to be extravagant, like travelling to a new country
Other ways to reduce your Alzheimer's risk
Be physically active
Regular physical activity is crucial for overall health and may help reduce the risk of dementia, including Alzheimer’s disease. Aim for at least 150 minutes of moderate-intensity activity per week.
Eat a healthy diet
A balanced diet, potentially including the Mediterranean diet, can help reduce your risk of dementia, as well as other health conditions.
Stay mentally active
Keeping your mind active can strengthen your brain’s ability to cope with disease. Engage in activities like reading, learning new skills, or playing brain games.
Manage other health conditions
Maintaining healthy blood pressure, cholesterol, and blood sugar levels can also contribute to reducing your risk of dementia.
Prioritise sleep
Aim for seven to eight hours of quality sleep each night, as sleep deprivation can negatively impact brain health.
Maintain good heart health
Taking care of your heart health, including avoiding smoking and excessive alcohol consumption, can also lower your risk of dementia and other diseases.
Seek medical advice
If you have any concerns about your health or a family history of Alzheimer’s, consult with a healthcare professional.
“Small changes, like taking a different route during your daily walk, can have a significant impact on memory and mood.”
The study builds on 2022 research carried out by Barense and her colleagues which found replaying memories using HippoCamera improved memory recall by over 50 per cent on average.
Barense’s next research project will look at whether HippoCamera can act as a lifestyle intervention to improve memory and promote experiential diversity.
She said: “Older adults living alone or in long-term care often face greater degrees of isolation and limited stimulation – it’s important to support our loved ones in seeking out moments of novelty that are key to an emotionally and cognitively engaging life.”
Is it ageing or dementia?
Dementia – the most common form of which is Alzheimer’s – comes on slowly over time.
As the disease progresses, symptoms can become more severe.
But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing.
The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease.
You can refer to these above.
For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia.
Katie Puckering, Head of Alzheimer’s Research UK’s Information Services team, previously told The Sun: “We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them.
“As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door.
“That process of retrieving the information is just a bit slower in people as they age.
“In dementia, someone may not be able to recall that information and what they did when they came into the house.
“What may also happen is they might put it somewhere it really doesn’t belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.”