Recent studies highlight practical ways for Canadians to reduce their risk of dementia. Simple actions like drinking coffee and receiving an accessible vaccine may help. A new study involving over 131,000 participants suggests that moderate consumption of caffeinated beverages can lower the risk of dementia and support cognitive health.
This research aligns with findings from a recent Ontario-based study, which indicates the shingles vaccine may help prevent or postpone dementia onset. Researchers from McMaster University and Stanford University presented their results in The Lancet Neurology after analyzing health records of over 230,000 seniors born in Ontario.
The focus of this study was on two groups from a September 2016 shingles vaccination initiative targeting seniors aged 65-70. Initially, only those born in 1945 were eligible, but after the end of 2016, vaccination was opened to all eligible seniors within the age range.
Over 5.5 years, those born after January 1, 1946, exhibited a 2% lower likelihood of being newly diagnosed with dementia compared to those who did not receive the free vaccine.
“Our studies imply that getting the vaccine prior to mild cognitive impairment could be beneficial, but we also see advantages in administering it even in later stages of dementia,” stated Pascal Geldsetzer, lead researcher from Stanford University. “There’s a notable decrease in the probability of dying from dementia among individuals who were already diagnosed at the time of vaccination.”
The researchers are calling for additional studies on the link between the shingles vaccine and dementia.
If you’re curious about dementia—who’s at risk and what can be done to lower that risk—keep reading.
What is dementia?
Dementia is an overarching term for various disorders like Alzheimer’s that affect mental functions such as memory and reasoning.
What causes dementia?
Dementia can arise from various diseases and injuries affecting the brain, including brain trauma, infections, and conditions like Huntington’s or Parkinson’s disease. The symptoms vary based on affected brain areas.
Who is at risk of developing dementia?
Age stands out as the primary risk factor for dementia. According to the Alzheimer’s Society of Canada, after 60, the risk doubles every five years. About one in four people over 85 are diagnosed with some form of dementia. Interestingly, women are more likely to develop dementia than men, partly due to hormonal changes like those experienced during menopause.
How can you lower your dementia risk?
The encouraging news is there are manageable risk factors to help maintain brain health. Below are some simple changes you might consider—beyond getting vaccinated against shingles.
☕️ Drink coffee or tea
Your routine caffeine fix could reduce dementia risk. A study in JAMA found that drinking moderate amounts (two to three cups of coffee or one to two cups of tea) lowers dementia risk and delays cognitive decline. This may be due to components like polyphenols and caffeine, which might protect nerve function.
👟 Get moving
It’s never too late to start exercising. Research shows that exercise increases blood flow to the brain, aids in producing new neurons, and expands the hippocampus, a vital memory area that shrinks in dementia patients. A 2025 study noted that exercising later in life could cut the Alzheimer’s risk by 45%.
🩸 Have your bloodwork done
A thorough checkup with blood tests can identify vitamin deficiencies that may affect brain health. Researchers have explored how cognitive decline relates to deficiencies in B vitamins and vitamin D.
Regular blood tests can also reveal other health concerns, allowing your healthcare provider to recommend appropriate supplements.
🗣️ Stay social
Staying connected with family and friends might delay dementia onset by up to five years. Participating in volunteer work, living in community settings, joining clubs, or even casual conversations can enhance cognitive health.
🦻 Protect your hearing
Research indicates that even mild hearing loss can heighten dementia risk and lead to social isolation, which is another risk factor. It’s wise to protect your hearing in loud environments and seek solutions like hearing aids to maintain connections.
👁️ Have your eyes checked
Just like hearing, vision plays a crucial role in cognitive health. Studies indicate a link between vision loss and dementia, particularly in vascular dementia and Alzheimer’s. Eye conditions like cataracts should be addressed since research shows they might lower dementia risk after treatment.
🧩 Keep your brain active with puzzles
Engaging in word puzzles, such as crosswords, has been shown to delay memory decline significantly. Additional findings reveal that people who tackle word or number puzzles regularly do better on cognitive tests for reasoning and planning.
💤 Address sleep issues
Half of Canadians struggle with sleep, with some not feeling rested upon waking. This poor sleep quality correlates with cognitive decline, with a study showing that those aged 50 to 70 who sleep under six hours nightly faced a 30% higher chance of developing dementia.
It’s beneficial to address health problems affecting your sleep—like sleep apnea—and adopt healthy habits to improve rest, such as reducing screen time, moderating alcohol and caffeine, and staying active during the day.
