Dementia risk factor focus: Cognitive activity part 2

The July 2025 newsletter continues on the theme of cognitive activity - this time focusing on more informal ways of increasing cognitive reserve.

Dementia risk factor focus: Cognitive activity part 2

Following on from last month's focus on cognitive stimulation through education and work, we wanted to talk about other activities that may build cognitive reserve and help with dementia risk reduction. If you missed the June article you can catch up here:  Cognitive activity part 1.

Cognitive activities that are less formal, such as computerised cognitive training (brain training) and mentally stimulating hobbies, have less evidence of long term effect (1). This is for a variety of reasons. There are few longer-term published studies, and the activities themselves are difficult to measure due to variances in activity type and intensity. It can also be challenging to separate the activity from confounding factors such as social connection (2).

Although the evidence on dementia risk isn't clear, we know that it is important to challenge yourself and regularly participate in cognitively stimulating activities throughout life (3, 4). This is especially true post-retirement, as many people find that these activities decrease with age (3). Brain training is big business so remember to always be cautious of claims you read online and make sure you are checking the research is high quality and peer reviewed.


What can we do?

Some ideas of less formal ways to potentially build cognitive reserve include:

  • Learn a new skill like a language or musical instrument
  • Read, analyse and discuss a book in a book club
  • Get social - join a new group that challenges your thinking and participate in complex discussion
  • Learn choreography or a routine such as in dancing, tai chi or yoga
  • Learn new games and puzzles
  • Learn by attending seminars and presentations online or in your local community
  • Visit museums, art galleries and other educational sites

Remember the goal is to challenge yourself with new learning on a regular basis.


How can we create new habits?

You are more likely to do something if you enjoy it or build it into your everyday life. Tips for habit forming include anchoring it to an existing routine such as an activity with a morning cup of tea, or building a cue-routine-reward loop. This may look like finishing lunch (cue), doing 30 mins of learning a new language (routine), having a cup of tea (reward).

You may also like to use reminders or build a brain healthy routine with different activities planned for different days of the week.

To target multiple areas at once, why not do your cognitively stimulating activity with a friend? This may also help you commit as you can motivate each other to continue. By making it social, you will also reap the cognitive benefits of social engagement, which has been found to increase cognitive function and reduce dementia risk (5).


Print Radio: Cognitive Reserve with Eddy Roccati

If you are interested in cognitive reserve, this Print Radio interview is well worth a listen. Dr Eddy Roccati is one of the lead academics for the ISLAND Project and here he discusses how cognitive reserve helps with dementia risk.

Listen here: Cognitive Reserve with Eddy Roccati