Protection against dementia through cognitive and mental training
Studies show that people who remain mentally active into old age and pay attention to their mental well-being have a significantly lower risk of developing dementia.
This is due to a remarkable property of our brain – neuroplasticity. It allows the formation of new synapses and neuronal connections even in old age. With targeted cognitive training, the brain can continually “reinvent” itself – whether you are 30 or 80 years old.
Mental training – crosswords alone are not enough
Crossword puzzles are especially popular among older people – and they are indeed a good exercise for the memory. However, for effective dementia prevention, that alone is not enough. The brain is a problem-solving organ that constantly needs new challenges. When tasks become too familiar, it switches to “energy-saving mode” and processes them with minimal effort – the neuroplastic effects then remain low.
Anything that is new, unfamiliar, or challenging trains the brain much more effectively. Therefore, the rule is: don’t always solve the same tasks, but try something new regularly!
Effective mental challenges
- Varying levels of difficulty in puzzles or Sudoku
- New games or thinking tasks (e.g. chess, logic puzzles)
- Learning a new language
- Starting to play a new instrument or have a new hobby
These activities promote memory, concentration, and problem-solving skills – and have a long-term protective effect against dementia. To achieve the best possible results, brain training should be done regularly and consistently. Ideally, about 30 minutes per day – preferably at the same time and in a quiet environment without distractions. This way, mental activity becomes a healthy routine.
Mental training for mindfulness and positive thinking
Not only how much we think, but also what and how we think, influences our brain health. Scientific studies show that people with a mindful and positive attitude toward life have a significantly lower risk of dementia. This mindset can be learned and strengthened through targeted mental training.
A simple and effective method is breathing meditation:
Consciously focus on your breath, keep your attention in the present moment, and avoid letting your thoughts wander. In this way, you interrupt negative brooding and worries about the past or future. Regular mental training helps break thought spirals, direct focus toward the positive, and activate your own creative potential.
This form of “mental hygiene” has neuroprotective effects – it protects nerve cells, reduces stress hormones, and promotes mental balance.
Mental training for better sleep
Healthy sleep plays a crucial role in preventing dementia. The reason for this lies in the so-called glymphatic system – a network of fluid channels between nerve cells that functions similarly to the lymphatic system in the body. It was discovered only about ten years ago and has revolutionized our understanding of the brain’s “nightly cleaning process.”
During the deep sleep phase (NREM sleep), this system expands by up to 60%. The brain fluid is intensively flushed through, and harmful metabolic waste products – especially beta-amyloids and tau proteins – are removed. In other words, the glymphatic system acts like the brain’s “waste disposal service.” When sleep is poor, this cleansing process is disrupted, allowing harmful protein deposits – particularly beta-amyloids and tau proteins – to accumulate. This significantly increases the risk of Alzheimer’s and other forms of dementia.
Sleep disturbances often arise from stress, rumination, and overactivity of the brain. Here, mental training can help: mindfulness exercises, meditation, and positive thought patterns support relaxation and promote restorative sleep.
Additional tips:
- Keep consistent bedtimes
- Avoid late meals and late screen use
- Create a quiet, dark sleeping environment
You can learn more about sleep and what you can do to combat sleep disorders in a separate article.
Order and structure for a healthy brain
An unstructured daily routine and a messy environment create stress and mental chaos – this can impair cognitive performance and, in the long term, even promote dementia.
In contrast, an organized environment and clear daily structures act like a memory anchor. They train memory, improve concentration, and have proven positive effects on mental clarity.
Tips for more structure and organization
- Take 30 minutes each day to tidy up
- Establish clear routines and fixed daily schedules
- Regularly sort out what you no longer need
- Give every item a designated place
Fewer possessions mean fewer stimuli – and therefore more calm and clarity, both in your surroundings and in your mind.
Conclusion: Stay active – mentally, cognitively, and emotionally
Whether it’s mental training, mindfulness, sleep hygiene, or daily structure – all these measures promote the brain’s neuroplasticity and can significantly reduce your risk of dementia. Stay curious, open, and eager to learn – because an active and positive life is the best protection against dementia.