Disclaimer: This article does not constitute medical advice. Readers are recommended to consult with their general practitioners for more accurate health-related lifestyle recommendations.

As one ages, thoughts often turn to maintaining health and preserving cognitive function.

Dementia is a concern for many, but according to a doctor with expertise in neuropsychology and neuroimaging there are proactive steps one can take to reduce the risk of this debilitating condition.


Dr Lam, a postdoctoral researcher at the Woolcock Institute of Medical Research, has shared valuable insights into lifestyle and dietary adjustments that could significantly lower the chances of developing dementia.

He said, ‘While it's not possible to guarantee prevention, we know that there are a number of measures we can take to reduce the risk of dementia.’

One of his most striking revelations was the connection between hearing loss and dementia.

It's a common issue in older age, but it's not just an inconvenience; it can elevate the risk of cognitive decline due to reduced social and cognitive stimulation.

Fortunately, utilising hearing aids can mitigate this risk, helping to maintain brain health.

Dr Lam also addressed the risks associated with smoking and excessive alcohol consumption.

Referring to South Korean research which suggests that smokers have a 20 per cent higher risk of developing dementia, Dr Lam explained that people who quit smoking have a lower chance of developing dementia later on.

When he discussed the consequences of drinking, he said, ‘Excessive alcohol consumption is linked to brain changes and dementia.’

‘A large…study followed over 9,000 participants for 20 years and showed that drinking more than 21 standard drinks a week was linked to a substantial increase in dementia risk.’


Regarding one's diet, Dr Lam endorsed the Mediterranean diet, a cornucopia of vegetables, fruits, herbs, nuts, beans, and whole grains.

The Mediterranean diet is celebrated for its balance and variety, incorporating staple ingredients from countries like Italy and Greece.

It emphasises whole grains, lean proteins such as fish, healthy fats like olive oil, and plant-based proteins including lentils and nuts.

But why is the Mediterranean diet so beneficial?

Research has consistently shown that it reduces the risk of heart disease by 25 per cent and premature death by 23 per cent.

You can learn more about what foods to eat on a Mediterranean diet in the infographic below:


Sleep is another critical factor in maintaining brain health.

Dr Lam said, ‘Optimising sleep is essential for brain health as it facilitates the clearance of neurotoxins accumulated during the daytime, including beta-amyloid, which is linked to Alzheimer's Disease.’

As people age, sleep disorders like obstructive sleep apnea become more prevalent, contributing to a higher risk of dementia.

Adequate sleep supports muscle repair, cognitive alertness, stable blood sugar levels, and longevity.

Aim for a nightly seven to nine hours of sleep and maintain a healthy circadian rhythm for optimal well-being.

In a previous article, a sleep expert shared tips for achieving uninterrupted sleep and addressed common disruptors. You can read more about these tips here.
Have you made any lifestyle changes that have improved your cognitive health? Do you follow a Mediterranean diet, or have you found other dietary approaches that work for you? Let us know in the comments below!