Purling to puzzles: hobbies that lower dementia risk

Understanding Dementia and Its Growing Impact

Dementia is now the leading cause of death in Australia. Approximately 446,000 people are currently living with a brain condition that may affect their memory, thinking, and behavior. This number is expected to nearly double by 2065. The rise in dementia cases is alarming, especially as we age or watch loved ones grow older. However, it’s important to note that dementia risk is not solely determined by genetics, aging, or bad luck.

Research indicates that up to 40% of dementia cases worldwide may be linked to lifestyle factors that can be modified. One such factor could be the hobbies individuals choose. But why are hobbies beneficial for the mind, and which ones help maintain cognitive sharpness?

Key Risk Factors Identified by Research

The latest Lancet Commission on dementia prevention, intervention, and care analyzed data from numerous large studies globally. It identified 14 modifiable risk factors for dementia at different life stages. These include:

Less education in early life
Hearing loss
Lack of exercise
Obesity
Diabetes
High cholesterol
High blood pressure, particularly in mid-life
Smoking, especially in adulthood
Excessive alcohol consumption
Untreated vision loss
Air pollution
Traumatic head injury
Depression
Social isolation

Importantly, these findings do not imply blame if someone develops dementia. Instead, they highlight that everyday choices can significantly impact brain health over time.

The Role of Cognitive Reserve

Researchers often use the term “cognitive reserve” to explain these findings. This concept suggests that education, engaging work, and other mentally stimulating activities create more neural connections in the brain. This may enhance problem-solving abilities and complex task performance.

Individuals with higher cognitive reserve often cope better with age-related brain changes or disease, even before symptoms like memory loss become apparent. Hobbies and leisure activities may help boost cognitive reserve. A systematic review found that people who regularly engaged in leisure activities had a significantly lower risk of developing dementia compared to those who did not. Activities were categorized into physical (e.g., walking), cognitive (e.g., puzzles), and social (e.g., joining a club) types, all of which were associated with reduced dementia risk.

Are There ‘Magic’ Hobbies?

Current research does not support the idea of a single “magic” hobby. A large Japanese study followed over 22,000 people without dementia for 11 years. It found that those with at least one hobby in mid-life had about a 19% lower risk of developing disabling dementia. Those with multiple hobbies saw an even greater benefit, with a 23% reduction in risk. However, no specific type of hobby was found to be more effective than others.

Australian research has echoed similar results. A 2023 study found that literacy and critical thinking tasks—such as writing, solving puzzles, or using a computer—were linked to a 9–11% lower dementia risk. Creative activities like knitting or woodworking were associated with a 7% reduction. Again, no single hobby stood out as the best option.

This is reassuring, as it means you don’t need to find the “perfect” hobby. Instead, focus on one you enjoy and can engage with regularly.

The Benefits of Combining Elements

Hobbies contribute to reducing dementia risk by combining several elements that support overall brain health. These include:

Cognitive challenge, such as learning new skills and solving problems, which is linked to higher cognitive reserve
Physical activity, such as dancing and gardening, which is one of the most robust protective factors for brain health
Reduced stress, as conditions like depression and chronic stress are associated with higher dementia risk
Social connection, as social isolation is a major risk factor for dementia, especially in older age

For example, playing cards might provide mental stimulation, but organizing a weekly card night with friends adds movement, stress relief through laughter, and social connection. From a brain-health perspective, the latter is more beneficial.

If prioritizing one element, social connection should be top of your list. Evidence shows that social isolation is one of the strongest predictors of dementia risk, accounting for about 5% of cases. A long-running study found that older people who were not socially active developed dementia symptoms roughly five years earlier than their socially active peers.

How to Choose a Brain-Healthy Hobby

Hobbies are not a cure for dementia, but they offer a practical and enjoyable way to reduce several risk factors simultaneously. If you’re selecting a hobby to boost brain health, consider asking yourself: