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For many, the word “hobby” means something light or trivial. However, taking up a new hobby as you age could provide an important defense against dementia, some experts say.
About 5.8 million adults over age 65 in the United States are living with Alzheimer’s disease or other dementia disorders, according to the Centers for Disease Control and Prevention. One in 9 Americans over the age of 65 has Alzheimer’s, according to the Alzheimer’s Association. And while the rate of dementia may be falling thanks to lifestyle changes, more of us are living longer, which means the societal burden of dementia is increasing.
David Merrill, an adult and geriatric psychiatrist and director of the Pacific Brain Health Center in Santa Monica, California, suggests we use the word “pursuit” instead of “hobby,” as it elevates the concept of an activity to something demanding, something that require concentration or collaboration. Something we should pursue.
Activities that demand focus and industry are the cornerstones of keeping cognition sharp, Merrill says. Our brain, he continues, is like any other part of our body. “‘Use it or lose it’ isn’t just a hypothesis, it’s a basic biological fact that’s as true for our brains as it is for our muscles or our bones.”
Although there is still no surefire way to prevent or cure dementia, the Lancet in 2020 identified 12 potentially modifiable risk factors for the disease; they include physiological depression (blood pressure, diabetes, hearing loss), lifestyle choices (smoking, drinking, physical inactivity), environmental (air pollution), social isolation and a lower level of education. The Alzheimer Society of Canada is also clear about what we can do to help minimize our risk of dementia: stay cognitively engaged, learn new things, meet new people, keep a journal, stay curious and engage in conversation.
A possible connection between dementia and air pollution
While muscle loss is a visual thing—tight thighs grow flabby, flat stomachs smooth—and the health of our skeleton can be measured through bone density scans, Merrill says, “We only recently learned that the same reality was obvious. in our brains.” Disuse atrophy applies to sedentary muscles in the same way that cognitive decline seen in dementia does.
Brain imaging illustrates this point: learning and engagement contribute to building not only psychological ascent, but also physiological ascent in preserving brain volumes and preventing atrophy (or shrinking) of memory centers, just as physical exercise keeps our visible muscle in a well-defined shape, adds Merrill.
The Alzheimer’s Association says we should “stumble” by challenging our brains, doing something that’s challenging. Think of it as cognitive weightlifting, a task that requires mental flex and strength. And that often means doing something we’re not used to doing: something new.
We do this naturally in our youth, but by the time we reach middle age, we tend to slow down and become less social, less active, less inclined to mentally stretch ourselves.
In her book “Breaking the Age Code: How Your Beliefs About Aging Determine How Long and Well You Live,” Becca Levy, a professor of psychology and epidemiology at Yale University, argues that individuals and society accelerate aging by reinforcing stereotypes about “elderly moments.” The first of these images: “the false age stereotype that older people have trouble learning new information.”
She writes, “The fact is that there are many positive cognitive changes in old age, and there are many techniques to support lifelong learning. Older people can benefit from the same memory strategies that they use young people to improve memory. In fact, our brain undergoes new neuron growth in response to challenges throughout life.”
The problem is that thinking you’re old (or accepting the ageism that society places on you) becomes a self-fulfilling prophecy, so you’re less likely to try new things. Then not only are you not exercising your brain, but you’re also developing a habit of giving up.
Is my memory failing or is it just normal aging?
According to Gallup, the median retirement age in the United States is 61 in 2022. The Pew Research Center reports that just over half of Americans over 55 had retired by the third quarter of 2021, a statistic aggravated by the pandemic and that it will. increase as a generation of boomers moves toward retirement age. Average life expectancy is 76.1 years.
But while aging is, hopefully, a fact, dementia is not, says Monica Moreno, senior director of care and support at the Alzheimer’s Association.
Research indicates that mentally challenging activities can have both short- and long-term benefits for the brain, he says. And a hobby, something new that we introduce into our lives as the demands of employment lessen, is an excellent way to challenge oneself and possibly trigger a cascade of positive changes.
“Imagine that when you retire you decide to take dance lessons,” says Moreno. Ultimately, “not only do you benefit from the cognitive challenge, learning new steps, but you’re also more socially engaged and more active. And because you’re more active, you can think about your diet, so before you know it , you have adopted a number of important lifestyle changes.”
She directs me to the Alzheimer’s Association’s educational program, “Healthy Living for Your Brain and Body: Tips from the Latest Research.”
Sylvain Moreno, an associate professor at Simon Fraser University’s School of Interactive Arts and Technology in British Columbia (no relation to Monica Moreno), agrees that staying mentally agile is important—so important that it might have more weight to protect you from dementia. than your genetics or your current cognitive abilities.
What is there to learn in retirement? “You’re never too old to improve cognitive function,” he says.
And when you think about retirement, think about staying engaged as you age. “Having a plan is very important,” says Monica Moreno. Ask yourself, “How will I stay busy, engaged, and active?”
Taking up a new hobby is a great first step.
“Based on a large scientific literature, our general feeling is that it’s never too early or too late to engage in physically and mentally stimulating activities,” says Judy Pa, co-director of the Cooperative Study of the Disease Alzheimer’s at the University of California, San Diego.
“Think of these healthy activities as a savings account for the brain,” Pa says. “Start building that cognitive reserve now, so that money is in the bank for the future if our brain needs it.”
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