A new study has found that engaging in simple hobbies can significantly lower the risk of developing dementia. Research indicates that up to 40 per cent of dementia cases worldwide may be linked to lifestyle factors that individuals can change.
Dementia as a Leading Cause of Death
Dementia is now the leading cause of death in Australia. Approximately 446,000 people currently live with a brain condition that affects memory, thinking, and behaviour. This number is projected to nearly double by 2065. While this may sound frightening, dementia risk is not solely determined by genetics, old age, or bad luck. Instead, research suggests that up to 40 per cent of dementia cases are associated with modifiable lifestyle factors.
The Role of Hobbies
One such factor is the hobbies you pursue. The latest Lancet Commission on dementia prevention, intervention, and care pooled data from numerous large studies worldwide and 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, and social isolation.
This does not imply blame for those who develop dementia, but it highlights that everyday choices can help maintain brain health for longer.
Keeping Your Brain Active
Researchers often explain these findings using the term cognitive reserve. This concept suggests that education, engaging work, and other mentally stimulating activities create more neural connections in the brain, enabling better problem-solving and complex task performance. People with higher cognitive reserve often cope better with age-related changes or brain disease, even before symptoms like memory loss become apparent.
Hobbies and leisure activities can boost cognitive reserve. A systematic review found that individuals who regularly participated in leisure activities had a significantly lower risk of developing dementia compared to those who did not. The researchers categorised these activities into three types: physical (e.g., walking), cognitive (e.g., puzzles), and social (e.g., joining a club). All were associated with reduced dementia risk.
Is There a Single ‘Magic’ Hobby?
Current research suggests it is not that simple. A large Japanese study followed over 22,000 people without dementia for 11 years and found that those with at least one hobby in mid-life had about a 19 per cent lower risk of developing disabling dementia. Those with multiple hobbies had about a 23 per cent reduction. However, no particular hobby type was more beneficial than others.
Australian research echoes these findings. A 2023 study linked literacy and critical thinking tasks (e.g., writing, puzzles, computer use) to a 9–11 per cent lower dementia risk, while creative activities like knitting or woodworking were associated with a 7 per cent reduction. Again, no single hobby stood out as the top dementia-preventing activity. This is reassuring, as it means you do not need to choose the perfect hobby, but one you enjoy and can pursue regularly.
Bundling the Benefits
Hobbies help reduce dementia risk because they combine several ingredients that support overall brain health. These include:
- Cognitive challenge: Learning new skills and solving problems, associated with higher cognitive reserve.
- Physical activity: Activities like dancing and gardening are robust protective factors for brain health.
- Reduced stress: Conditions like depression and chronic stress are linked to higher dementia risk.
- Social connection: Social isolation is a major risk factor, particularly in older age.
For example, playing solitaire on a phone may provide cognitive stimulation, but organising 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 you prioritise any one ingredient, social connection should be at the top. Current evidence suggests social isolation is one of the strongest predictors of dementia risk, accounting for about 5 per cent of cases. One 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 Keep Your Brain Healthy
Hobbies are not a silver bullet against dementia, but they are a practical and enjoyable way to reduce several risk factors simultaneously. When choosing a hobby, especially for brain health, consider these questions:
- Will this hobby challenge me mentally?
- Will it get me moving on a regular basis?
- Will it lift my mood or give me a sense of pleasure or purpose?
- Will it help me see, talk, or connect with other people?
The more “yes” answers, the more likely the hobby will keep your brain healthy and engaged.
