Changes to daily routines can slow or even reverse mild memory issues, according to reports from the Daily Mail. The Finger study tracked 1,200 Finns who were at high risk of memory problems due to hypertension. The findings showed that a combination of dietary adjustments, physical activity, and cognitive training can meaningfully improve or sustain cognitive function over time. (Daily Mail)
Researchers described the results as a landmark, noting that this was the first large-scale study to demonstrate the potential to reverse the progression of early cognitive decline in dementia in a real-world setting. The Daily Mail highlighted the significance of such an intervention, especially for people facing vascular risk factors. (Daily Mail)
Dementia Foundation founder Muir Gray has recommended brisk walking for about 30 minutes daily, with an additional minute of activity added for every decade after age 60. At 79, he personally walks roughly 33 minutes each day. The emphasis, in his view, is rhythm: breathing becomes steadier, while the ability to speak remains intact. (Muir Gray)
Staying engaged after retirement matters as well. Avoiding isolation and boredom can be crucial for cognitive health. Continued work, volunteering, or joining clubs and groups helps maintain social connections. Susan Mitchell from Alzheimer’s Research UK reinforces this approach, encouraging people to seek communal activities such as choir participation or learning new skills alongside others. (Alzheimer’s Research UK)
Experts also advise prioritizing sleep and diet. Aiming for eight hours of rest each night, alongside a Mediterranean-style eating pattern rich in plant foods and healthy fats from fish and vegetables, supports brain health. Limiting salt and alcohol intake is another practical step. (General dietary guidance)
Minimizing exposure to smoke and avoiding busy roads is recommended, as air quality can influence cognitive risk. Studies show that living within 50 meters of a main road is associated with a higher likelihood of dementia compared with dwelling more than 300 meters away, where fine particulate matter exposure tends to be far lower. (Dr Tom Russ, University of Edinburgh)
Dental health also plays a role. Poor oral hygiene has been linked to an increased risk of dementia, while regular dental care, chewing gum use, and routine examinations may contribute to lower risk. (Oral health research)
Additional observations point to sensory health as a factor. Hearing loss has been associated with a 3- to 5-fold increase in dementia risk, and visual impairment is linked to about 2% of dementia cases. These insights underscore the importance of addressing sensory health as part of a comprehensive brain health plan. (Sensory health literature)
One persistent finding from past research is that a large share of individuals with milder memory issues remain unaware of their condition. This gap in recognition highlights the need for proactive screening and timely interventions to support cognitive health before more noticeable decline occurs. (Previous studies)