The three common hobbies that can help stave off dementia - expert

Common hobbies that stimulate your brain could help to stave off or similar conditions in later life, a GP says. Dr Donald Grant, a senior clinical advisor at The Independent Pharmacy, recommended activities such as playing an instrument, engaging in puzzles, or reading which "are all beneficial for stimulating the brain and enhancing cognitive function".

Brain stimulation was one of six habits the expert listed to promote longevity and maintain health and function as we grow older.

Dr Grant added: "If anyone is struggling with their brain health, be that memory, concentration or otherwise, I strongly recommend they reach out to their GP who can provide more tailored advice." Here's the full list:

Regular exercise

can trigger the release of key neurotransmitters such as dopamine and serotonin which boost mood and focus, Dr Grant said.

He added: "Additionally, exercise stimulates blood flow, enhancing oxygen delivery to the brain, which boosts general function.

"Through regular movement, people can lower their risk of neurodegenerative illnesses, including dementia, by combating brain shrinkage and slowing cognitive decline."

Social interaction

There is now strong evidence that loneliness and isolation can increase risk of conditions such as dementia.

Dr Grant said: "Socialising with friends or family is a great way to stimulate the mind and fight against cognitive decline. It's a great way to reduce stress, strengthen neural pathways, and improve memory.

"Interacting with others also tests our ability to process different emotions; without this stimulation, loneliness can cause brain health to deteriorate quickly.

"Interestingly, a Harvard study revealed that people with regular social lives had 70% less cognitive decline in comparison to other, less sociable individuals."

A structured sleep routine

is vital for both physical and mental well-being, giving the brain time to process information, consolidate memories and complete maintenance processes.

"Sleep is crucial for brain health, allowing us to consolidate memory and process emotions," Dr Grant said.

"It's also when the brain disposes of toxins or proteins it doesn't need, such as amyloid beta, which is strongly linked to disease.

"Therefore, I strongly advise people to establish a structured sleep routine, avoiding blue light and caffeine before bed and aiming to go to sleep at the same time each night."

Eating the right foods

A healthy diet is one of the key factors for preventing many diseases influenced by lifestyle.

Dr Grant advised that, when prioritising brain health, "people should opt for nutrient-rich foods - including omega-3 from oily fish, antioxidants found in fruit and , a healthy level of protein and vitamins".

He added: "Foods rich in these brain-healthy nutrients are effective at combating cognitive decline.

"On the other hand, foods I'd recommend people avoid include highly processed goods, sugary foods and drinks with artificial sweeteners, as these can impact hormone balance and fatigue levels, potentially impairing brain functions."

Brain stimulation activities

Some common hobbies require more brain power than others and may help to maintain cognitive function.

Dr Grant said hobbies such as playing an instrument, engaging in puzzles or reading "boost memory while improving problem-solving techniques and creativity".

He added: "While it can be difficult to juggle work and social lives with hobbies, they're incredibly important for mental stimulation, helping people better their brain health and reduce the risk of dementia or similar conditions.

Exposure to nature

Our environment can affect our mood and being around nature can also reduce mental fatigue and enhance creativity, according to Dr Grant.

He said: "Being near water, or 'blue space,' has a similar effect, helping reduce stress by minimising cortisol levels and releasing endorphins, which improve our moods.

"As we age, taking time to exercise around nature could be a great way to minimise the risk of cognitive decline."