Alzheimer’s disease and other types of dementia are more prevalent than ever due to our aging population. The life expectancy for Americans is now 77.2 years, and many of us will live well into our 80s and 90s.

Researchers have been studying these questions: Why do some people develop dementia later in life, while others remain mentally sharp? Are there lifestyle modifications that can help prevent or delay the onset of dementia? What role do exercise and nutrition play in the prevention of dementia?

Although there is no sure way to avoid dementia late in life, there are plenty of things individuals can do to increase their chances of keeping their brains functioning optimally. Staying mentally active, having an active social life, exercising and eating a diet rich in omega-3 fatty acids, antioxidants and B-vitamins may help ward off dementia.

The best thing about these suggestions for preventing dementia in the future is they will help improve quality of life now. These are not just suggestions for senior citizens; you are never too young (or too old) to modify your lifestyle in an attempt to increase your brainpower.

Participating in intellectually stimulating activities significantly decreases your risk of Alzheimer’s disease, according to several large research studies. The more you use your brain, the better your brain functions. Older adults who are highly educated or have intellectually challenging jobs can continue to perform relatively well even if they have Alzheimer’s disease; they seem to have extra thinking abilities that enable them to function fairly normally.

Here are examples of intellectually stimulating activities:

Reading newspapers, books and magazines

Attending concerts, lectures and sporting events

Studying a foreign language

Learning to play an instrument

Keeping a journal or writing your life story

Visiting museums

Traveling to new places

Taking a class

Learning and playing new card or board games

Getting involved in politics

Learning to use e-mail and the Internet

Cooking new recipes

Doing challenging crossword puzzles

Staying socially active is also important. As we get older, our social networks tend to shrink. Retirement means less social contact with others through work. The illness or death of loved ones diminishes our social circles.

The key to staying socially active is to be involved in groups or activities with others. Sharing common interests with others and nurturing relationships with friends and family are important as we age. Otherwise, we become isolated, which often leads to depression and decreased mental functioning.

Exercise seems to improve brain function in older adults. Researchers theorize that regular walking or other exercise stimulates the growth of brain cells, helps with attention and memory, increases self-confidence and decreases depression.

New research has established a link between a diet high in omega-3 fatty acids and better intellectual functioning in older adults. Foods high in these good fats include:

Fish: anchovies, sardines, herring, salmon, trout, tuna

Oils: olive, canola, flax seed

Nuts: walnuts, Brazil nuts

Leafy green vegetables

Avocados

Antioxidants are nutrients that protect cells in the body and brain from damaging free radicals. Antioxidants include vitamins A, C and E, selenium, beta-carotene and lycopene. The foods highest in these substances are prunes, plums, raisins, all types of berries, spinach, brussels sprouts, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries and kiwi.

These dietary recommendations to help your brain might also have a positive impact on your physical health. Some studies have found omega-3 fatty acids and antioxidants decrease the risk of cancer and cardiovascular disease.

Kathryn B. Brown is a family nurse practitioner with a master’s degree in nursing from OHSU. Send ideas to kbbrown@eastoregonian.com. Find more local health news and information at www.bluemountaineagle.info.