The belief that 'doing brain training is enough' is wrong. True dementia prevention taught by an occupational therapist and former dementia care instructor.

*This article contains affiliate links.
*I have started a podcast on YouTube. I would be very happy if you could listen to it as well. There is a text version if you scroll down.

I have a 95-year-old grandfather.
He lost my grandmother two years ago and now lives alone. He is certified as Support Level 1. Even so, he still drives his own car and participates in shogi tournaments. Recently, he has even started trying to cook for himself, learning to cook rice and prepare simple meals.
He has always been good at making things; he has built his own device to raise and lower a household altar, created a system to transport items from the first floor to the attic using a winch, and even does soldering. He recently prepared a birthday present for my daughter, too.
Watching my grandfather, I am convinced.
Having many hobbies and continuing to challenge yourself with various things. That is the essence of dementia prevention.

Why 'brain training' alone is not enough

I have worked as an occupational therapist for 16 years. As a functional training instructor at a special nursing home, I have attended to the end-of-life care of nearly 100 people. I also previously held the qualification of Dementia Care Instructor.
Based on that experience, I can say this.
The most effective way to prevent dementia is not to obligatorily complete monotonous 'brain training'.
It is to create a state where you naturally move your brain and body through 'meaningful activities' that you find genuinely enjoyable.In the world of occupational therapy, there is a concept called 'meaningful occupation.' Activities that you find meaningful stimulate the brain far more than activities you are forced to do.

Things I want you to know about dementia

Many people view dementia as 'just a disease where you lose your memory.' But that is a major misunderstanding.
In reality, symptoms such as 'inability to plan (executive dysfunction)' and 'not knowing where you are or what time it is (disorientation)' are intricately intertwined.
They forget the very act of 'having eaten a meal.' In the person's mind, this turns into panic or anxiety that 'I haven't been given a meal.' That panic manifests to those around them as behavior that seems incomprehensible (such as wandering or anger).
And there is one more important thing.
Even if memories are forgotten, emotions remain.
Negative emotions like 'I had a scary experience' or 'my self-esteem was hurt' remain in the heart forever. Even if dementia progresses, people are sensitive to the atmosphere around them and the attitudes of others. That is precisely why how you interact with them is so important.
Furthermore, 'simply helping with things they cannot do' can actually be counterproductive. If you take away the opportunity for them to do things themselves, the stimulation to the brain disappears, and the decline in cognitive and physical functions (disuse syndrome) accelerates rapidly. True care is thinking about 'how can they do it with their own strength' and setting up the environment accordingly.

Scientifically effective habits for dementia prevention

[① Walking with dual tasks]
'Dual tasking,' which involves using your head while moving your body, significantly promotes blood flow to the brain.
Don't just walk; plan a slightly different route in your head every day while you walk. Incorporate location-based games like Pokémon GO and walk while thinking about the route to your target destination. It is a logical prevention method that trains spatial awareness while ensuring physical activity.
It is also effective to take slightly longer strides than usual and create a brisk walking rhythm.
[② Enjoying interpersonal games with strategy]
Time spent communicating with others, reading their psychology, and reasoning logically activates a wide network in the brain.
Mahjong is especially recommended. It requires flexible thinking: using your hands, communicating with those around you, and constantly aiming to win while trying to prevent others from winning. Enjoying Werewolf games or mystery-solving games with family across generations is also high-level cognitive training.
[③ Making something from scratch using your hands]
Activities that involve using your fingertips delicately, developing a concept, and giving it shape use a wide range of brain areas.
Knitting, cooking, crafting, gardening. Anything is fine. Having a role or goal, such as 'doing something for someone else' or 'sharing your work with the world,' prevents a decline in motivation (apathy).
[④ Regulating diet and sleep]
Incorporate fats from blue-backed fish (DHA/EPA) and green and yellow vegetables with high antioxidant properties into your daily diet. Stay active during the day and ensure 6–8 hours of high-quality sleep at night. It is known that brain waste products are cleared during sleep. High-quality sleep is the foundation of dementia prevention.

What people in their 20s to 40s can do right now

How complex and thick you can build your brain's neural network while you are young is the key to the future.
Don't just stick to fixed routines; always challenge yourself with new things or tasks that are slightly difficult. Keep stimulating the frontal lobe through activities that involve interacting with others and reading their psychology.
And something often overlooked is the management of lifestyle-related diseases. Hypertension, diabetes, and dyslipidemia gradually damage the small blood vessels in the brain and are direct causes of future vascular dementia. The 20s to 40s are a critical period when the health of these blood vessels is determined.
The accumulation of 'hobbies involving intellectual curiosity' and 'daily exercise habits' from a young age will be the best armor to protect your brain in the future.

What my 95-year-old grandfather teaches me

Returning to the story of my grandfather I wrote at the beginning.
Shogi, crafting, cooking for himself, presents for his great-grandchildren. These are all 'meaningful activities.' He isn't doing them because someone told him to. He does them because he wants to.
I believe that is the reason he continues to keep his brain active even at 95.
You don't need anything special for dementia prevention.
Continue doing what you love. Interact with people. Use your hands. Challenge yourself with new things.
Just by doing that, your brain will respond.

Occupational therapist, 16th year. Works at a special nursing home. Former dementia care instructor. HSP/ISFJ. I get energy every day from my 95-year-old grandfather.

Also read/listen to

Thank you for reading this article to the end. The essence of dementia prevention lies more in 'having curiosity and living in connection with others' than in 'training the brain.'

If you have even the slightest anxiety or interest regarding 'your own future or your old age,' this article, which details real episodes I have seen on the front lines of a special nursing home, will surely be helpful.

🌿 Thinking about 'old age' and 'how to live'

From the perspective of an occupational therapist who has experienced the end-of-life care of nearly 100 people, I have summarized the common traits of people who live true to themselves until the very end.

• 'The difference between people who are anxious about old age and those who are not, as seen in a special nursing home. What an occupational therapist who has attended to nearly 100 people wants to convey.'

• Common traits of people who stay healthy until the very end, as seen by an occupational therapist who cared for nearly 100 people in special nursing homes.

📖 For those who want to learn systematically (Kindle)

The foundation of 'physical and mental health' and 'a way of living that doesn't accumulate stress,' which also leads to dementia prevention, begins with how you work every day. This book is packed with my experience as an HSP and my knowledge as an OT.

• Book: 'A Way of Working That Stays Kind and Doesn't Wear You Out'

🎧 Relax while listening (YouTube)

On nights when you are too tired to read, try taking in information through your ears as if you were listening to the radio. I also deliver 'talks about the body and mind' like this article in audio format.

• Kirinoha Official YouTube 'Occupational Therapist's Podcast'

The stretch pole I use and love every day

Moving your body is important for dementia prevention. A stretch pole is essential for maintaining your body for that purpose.
As an occupational therapist, and because I have used it myself every day for over 10 years, I can recommend it with confidence.