It used to be thought that as we got older, mental capacity naturally deteriorated. A new study has proved the brain can go on making new pathways to replace damaged ones! You just have to give it the right stimulus and the right building blocks.

That's great news for dementia sufferers, but it's important news for everyone, because we can use the same steps to prevent damage, and keep our brains young and keen.

One secret is exercise, but not just any exercise – it must be the kind that engages the muscles and the brain at the same time.

That means exercise where you have to concentrate on what you’re doing – not the kind of exercise where you can wonder what to have for dinner, or carry on a conversation with your exercise buddy. So walking, running or swimming don’t qualify, because you don't have to think about putting one foot or arm in front of the other. Substitute aqua-aerobics or step class, where you have to learn set moves and think about what the instructor's directions mean, and you're getting closer.  But dancing or T'ai Chi really hit the jackpot, because you have to memorise sequences, too, which is a further brain challenge.

Even if you're already less mobile, there are exercises you can do. Look for chair-based exercise programs. Or learn to play an instrument! We may not think of playing music as exercise, but it meets the criteria of engaging the muscles and the brain at the same time. When you're playing the piano, you're constantly thinking about where you're going to put your fingers next.

Muscle/brain exercises stimulate the brain to build new pathways, but it needs fuel to build them. So it's important to eat well.

Folate and Omega-3 are especially important to nourish the brain. The best sources of Omega-3 are fish and flaxseed.  Note there's no point in eating flaxseed - you have to grind them, so you may as well buy the oil and save yourself a lot of effort!

Strangely, some studies have found fish oil capsules are less effective than flaxseed oil capsules, while studies using real fresh fish have done well.  So perhaps there is something else about fish that's important. Whatever the reason for the difference, I choose the flaxseed - 3 times a day.

A thorough annual check-up is also a wise move, especially if you're noticing any tendency to confusion or forgetfulness. Untreated infections, even minor ones, can have an effect on mental function, especially in older people. A really bad infection, left untreated, can even mimic Alzheimers.

I knew one 80-year-old lady who developed a leg ulcer which resisted treatment. Shortly afterwards, she became vague, forgetting appointments and people's names, and putting sugar in the spaghetti. Everyone was concerned that she had Alzheimers, and arrangements were put in train to move her out of her home and into a nursing home. Fortunately, her ulcer was successfully treated before she was moved, and she was soon back to her old feisty self.

So if you have an elderly relative who seems confused or forgetful, make sure they're not suffering from some underlying illness. People of that generation were brought up with the attitude that doctors were only for serious illnesses. They need to learn they should see their doctor for even small ailments, as they can have such big implications for their health in old age.

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All text copyright Marisa Wright. Photo courtesy of Liz Henry on Flickr.