An expert in elderly care has highlighted a simple yet effective 10-minute daily activity that could significantly reduce the risk of developing dementia. This activity is designed to keep the brain “sharp and healthy” well into old age.

Currently, approximately one million individuals in the UK are affected by dementia, with projections suggesting this figure could rise to 1.4 million by 2040 if current trends persist. While there’s no foolproof method to prevent dementia, incorporating certain daily activities can promote long-term brain health and potentially lower risk, regardless of age.

Michael Berkley-Blezard, a care specialist at Elmfield Care’s Old Sarum Manor, recommends five straightforward activities and hobbies aimed at keeping the mind engaged as one ages, which may also help decrease dementia risk. One of his key suggestions is to engage in a brief daily puzzle, such as sudoku or Wordle.

“Engaging in puzzles regularly is an excellent way to maintain a sharp and healthy brain,” Michael advised. “Whether it’s starting your day with Wordle, solving a sudoku puzzle in bed, or doing a word search while watching television, these activities provide a daily cognitive workout to keep your brain in prime condition.”

Puzzles stimulate various brain regions simultaneously, including those responsible for memory, visual processing, and cognitive functions, thereby reinforcing and preserving neural connections,” he added.

Support for this advice comes from studies conducted by the University of Exeter and King’s College London, published in the International Journal of Geriatric Psychiatry in 2019. This research, involving over 19,000 participants, demonstrated that adults aged 50 and above who frequently engaged in puzzles like crosswords and sudoku exhibited superior brain function.

Dr Anne Corbett, of the University of Exeter Medical School, who led the research, said: “We’ve found that the more regularly people engage with puzzles such as crosswords and Sudoku, the sharper their performance is across a range of tasks assessing memory, attention and reasoning. The improvements are particularly clear in the speed and accuracy of their performance. 

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“In some areas the improvement was quite dramatic – on measures of problem-solving, people who regularly do these puzzles performed equivalent to an average of eight years younger compared to those who don’t.” However, she cautioned that doing puzzles cannot guarantee a reduced risk of dementia but could help your brain function “better for longer”.

She added: “We can’t say that playing these puzzles necessarily reduces the risk of dementia in later life but this research supports previous findings that indicate regular use of word and number puzzles helps keep our brains working better for longer.”

On top of this advice, Michael shared other tips for keeping the brain healthy as you age.

Staying socially connected   

He said: “Social isolation is one of the biggest risk factors linked to developing dementia later in life. Staying socially active, whether it’s spending time with friends or family, or making an effort to get to know your colleagues at work, helps keep your brain active, while also reducing stress and supports the neural pathways that protect against cognitive decline.”

Music

“Music, whether listening to it, playing an instrument or singing, is a great way to keep your brain sharp,” he continued. “This is because musical memory is a powerful type of implicit memory that’s typically hardwired into the brain and is highly resistant to the changes that come with conditions like dementia. 

“Scientific studies show that listening to music activates widespread areas of the brain, often reaching regions that other stimuli cannot.”  

Learning a language   

He said: “Research has found that learning a second language may help delay the onset of dementia. This is thought to be because bilingual people develop greater cognitive reserve, making their brains more resilient to the damage dementia can cause. There are plenty of mobile apps and YouTube videos that make learning a new language affordable and accessible at any age. Dedicating a small amount of time to it every day can help you pick up new phrases and form new neural pathways.”  

Reading 20 pages a day 

“Reading on a regular basis is a wonderful way to keep your brain active and healthy,” he added. “It provides mental stimulation that strengthens neural pathways and builds cognitive reserve, helping to protect against memory loss as you age. 

“Even reading 20 pages a day will help to improve memory and attention, supporting long-term cognitive health. Reading also helps reduce stress, another key factor in maintaining a healthy brain at all stages of life.”

If you or someone you know is experiencing symptoms of dementia, you should speak to a medical professional.