Unlocking Brain Health: How Lifestyle, Diet, and Community Support Can Prevent Dementia

KUALA LUMPUR, May 19 — Dementia is becoming a major health issue worldwide. The World Health Organization (WHO) estimates that over 55 million people are living with it. In Malaysia, 8.5% of individuals aged 60 and above show signs of probable dementia, and that number could triple by 2050, reaching potentially 825,000 people (Alzheimer’s Disease Foundation Malaysia, ADFM).

While there is no cure, experts believe that many dementia cases—up to 40%—can be prevented through lifestyle and dietary changes (The Lancet Commission on Dementia Prevention, 2020).

Understanding Prevention Through Lifestyle and Diet

Research shows that maintaining a healthy diet, staying physically active, and keeping your mind engaged can lower the risk of dementia. Popular diets studied for this purpose include Mediterranean, DASH, MIND, and ketogenic diets. These diets emphasize vegetables, fruits, whole grains, fish, and healthy fats while reducing red meat and processed foods. They are linked to lower levels of beta-amyloid, a key marker in Alzheimer’s disease.

Malaysia’s diverse food culture, influenced by various traditions, revolves around rice and noodles combined with rich flavors from herbs and spices. While this diet has benefits, it also includes fried foods and heavy gravies that should be enjoyed in moderation.

To make the MIND diet more accessible in Malaysia, experts suggest swapping imported berries for local options rich in flavonoids, like pink guava, red dragon fruit, and pomegranate. These fruits are often easier to find and more affordable.

Additionally, Malaysia has a bounty of omega-3 fish such as sardines and mackerel. To retain their health benefits, it’s best to avoid frying these fish. Incorporating soy-based products and legumes can also boost cognitive health due to their anti-inflammatory properties.

Lifestyle choices also play a key role in reducing dementia risk. Aim for at least 150 minutes of exercise each week, tailored to what feels best for you. Managing conditions like high blood pressure and diabetes is also crucial, as these can accelerate cognitive decline.

Avoiding smoking and limiting alcohol can further protect brain health. Engaging in activities that challenge your brain, such as reading or puzzles, and maintaining strong social ties can further support cognitive function. Dr. Nordiana Nordin, a consultant geriatrician, emphasizes that “engaging in stimulating activities and maintaining social bonds plays a significant role in preserving brain function.”

Introducing Cognitive Stimulation Therapy (CST)

Cognitive Stimulation Therapy (CST) offers promise for people with mild to moderate dementia. Research indicates that CST can enhance communication, social interactions, memory, and overall quality of life. It has also been effective in addressing challenges such as mood changes and sleep issues.

Unlike traditional medication, which can have side effects, CST focuses on structured group sessions to engage patients in meaningful conversations and activities. This approach combines cognitive and social benefits, which can be especially valuable in maintaining overall well-being.

At Sunway Medical Centre Damansara (SMCD), Dr. Nordiana notes that there is a need for more access to CST programs, particularly in Malaysia. The center is launching a tailored 14-session CST program. “We need to raise awareness through public talks and consultations. Telehealth could also bring CST to people with mobility or location challenges,” she adds.

While further studies are necessary to fully understand the long-term impacts of CST, some initial findings suggest that ongoing participation may help sustain cognitive improvements and enhance the quality of life.

In these challenging times, taking proactive steps in diet and lifestyle can help us significantly reduce the risk of dementia. The integration of both nutritional and psychological methods presents a comprehensive approach to preserving our cognitive health.

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