How to Prevent Dementia Like "Su Daqiang" – Science-Backed Strategies for a Healthier Brain

In the popular Chinese drama All Is Well, the character Su Daqiang captured hearts as a complex yet lovable father figure. As the series concluded, viewers were deeply moved by his emotional journey—especially when he was diagnosed with Alzheimer's disease, a form of dementia that affects millions worldwide. While the storyline brought awareness to this devastating condition, it also raised an important question: Can we prevent dementia like Su Daqiang's? The truth is, while age and genetics play a role, lifestyle choices significantly influence brain health. Let's explore evidence-based ways to protect your cognitive function and reduce the risk of Alzheimer's and other forms of dementia.

Adopt a Brain-Boosting Diet: The Power of Mediterranean-DASH

Nutrition plays a crucial role in maintaining long-term brain health. One of the most well-researched dietary patterns for preventing cognitive decline is the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. This hybrid approach combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, both known for supporting heart and brain function.

Studies show that individuals who closely follow the MIND diet can reduce their risk of developing Alzheimer's disease by 35% to 53%. Key components include:

Leafy green vegetables (e.g., spinach, kale) consumed at least six times per week
Whole grains, nuts, and berries as daily staples
Limited intake of red meat, butter, cheese, pastries, and fried foods
Regular consumption of fish, poultry, beans, and olive oil

This balanced eating pattern helps reduce inflammation and oxidative stress—two major contributors to neurodegeneration.

Stay Socially Active: Connection Is Cognitive Protection

Loneliness and social isolation are increasingly recognized as risk factors for cognitive decline. Engaging in meaningful conversations, participating in community events, or simply spending quality time with family and friends stimulates multiple areas of the brain.

Social interaction enhances mental resilience by improving mood, reducing stress hormones, and encouraging mental engagement. Research indicates that people with strong social networks have a lower incidence of both Alzheimer's disease and vascular dementia. Whether it's joining a book club, volunteering, or having regular phone calls with loved ones, staying connected keeps your mind sharp.

Exercise Regularly: Move Your Body, Protect Your Brain

Physical activity isn't just good for your heart—it's essential for your brain. Numerous studies confirm that consistent aerobic exercise improves blood flow to the brain, supports the growth of new neurons, and reduces the buildup of amyloid plaques associated with Alzheimer's.

Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Even light activities like gardening or dancing can make a difference. Strength training twice a week further boosts cognitive benefits by improving insulin sensitivity and reducing systemic inflammation.

Prioritize Quality Sleep: Rest to Remember

Sleep is when your brain performs critical maintenance tasks, including clearing out toxic proteins like beta-amyloid. Chronic sleep deprivation disrupts this process, increasing the risk of cognitive impairment and dementia.

Adults, especially those over 50, should aim for 7–9 hours of uninterrupted sleep each night. To improve sleep hygiene:

Maintain a consistent sleep schedule
Avoid screens one hour before bedtime
Create a cool, dark, and quiet sleeping environment
Limits caffeine and alcohol intake in the evening

Addressing sleep disorders like insomnia or sleep apnea can also dramatically reduce dementia risk.

Challenge Your Mind: Keep Your Brain Engaged

Just like muscles, your brain thrives on use. Mental stimulation through lifelong learning and engaging hobbies builds cognitive reserve—the brain's ability to adapt and function despite age-related changes.

Incorporate brain-challenging activities into your routine:

Reading books or listening to audiobooks
Playing strategy games like chess or Sudoku
Learning a new language or musical instrument
Writing, painting, or doing crossword puzzles
Taking dance classes or trying tai chi

These activities promote neuroplasticity and delay the onset of memory loss.

Monitor Heart Health: Atrial Fibrillation and Dementia Risk

As a cardiologist, I cannot emphasize enough the link between heart health and brain function. One often-overlooked condition is atrial fibrillation (AFib), an irregular heartbeat that becomes more common with age.

Patients with AFib—especially older adults—show measurable declines in attention, verbal fluency, memory, and processing speed. More alarmingly, AFib increases the risk of dementia by 1.4 times and post-stroke cognitive impairment by 2.7 times. Even without a full-blown stroke, poor cerebral perfusion due to erratic heart rhythms can silently damage the brain over time.

What to Do If You Have Atrial Fibrillation?

If you've been diagnosed with AFib, early intervention is key:

Anticoagulation therapy: Reduces the risk of stroke and subsequent dementia by preventing blood clots.
Rate or rhythm control: Medications or procedures like catheter ablation can restore normal heart rhythm, improving cardiac output and oxygen delivery to the brain.
Regular monitoring: Routine ECG checks and wearable devices can help detect AFib early, even if symptoms are mild.

Treating AFib proactively not only protects your heart but also preserves your cognitive future.

Conclusion: Prevention Starts Today

You don't have to wait for symptoms to take action. By adopting a holistic approach—eating well, staying active, nurturing relationships, sleeping deeply, challenging your mind, and managing heart conditions like atrial fibrillation—you can significantly reduce your risk of dementia.

The story of Su Daqiang reminds us that cognitive decline doesn't just affect memory—it impacts identity, relationships, and quality of life. But the good news is, many risk factors are within our control. Start making small, sustainable changes today to build a stronger, sharper brain for tomorrow.