Sally Novak, an Integrative Psychotherapist at GWCIM and in private practice, discusses an important topic in her latest blog: “The relationship between mental health conditions and dementia risk isn’t simply coincidental—it’s deeply interconnected. Research consistently shows that individuals who experience chronic depression, anxiety, or other mental health challenges face an elevated risk of developing dementia later in life.”
Curious about what can be done? Read Sally’s blog for insights and strategies on her website, or scroll down.
Sally Novak is a psychotherapist and one of the key providers in the ReCODE (Reverse Cognitive Decline) program at GWCIM, specializing in caring for individuals with early and mild cognitive decline. She also practices Chinese Medicine in private practice in Howard County, MD.
As an integrative psychotherapist working closely with individuals facing Alzheimer’s and other forms of dementia, I witness daily the profound impact that mental health has on cognitive wellbeing. While dementia can feel like an inevitable part of aging for some, emerging research reveals a more hopeful truth: the steps we take to care for our mental health today may significantly influence our brain health in the years to come.
MENTAL HEALTH TODAY, BRAIN HEALTH TOMORROW
Sally Novac, LCSW, DOM, L.Ac., MSW
Understanding the Connection
The relationship between mental health conditions and dementia risk isn’t simply coincidental—it’s deeply interconnected. Research consistently shows that individuals who experience chronic depression, anxiety, or other mental health challenges face an elevated risk of developing dementia later in life. Depression, in particular, can increase dementia risk by 50-100%, while chronic stress and anxiety create inflammatory processes that may accelerate cognitive decline.
This connection works through several pathways. Chronic stress elevates cortisol levels, which can damage the hippocampus—the brain’s memory center. Depression often leads to social withdrawal and reduced cognitive stimulation, both of which are risk factors for dementia. Additionally, mental health conditions can disrupt sleep patterns, affect nutrition, and reduce physical activity, all of which play crucial roles in maintaining cognitive health.
The Power of Early Intervention
Here’s where hope enters the picture: addressing mental health concerns early and maintaining good psychological hygiene throughout life can significantly reduce these risks. Just as we brush our teeth daily to prevent dental problems, we can adopt practices that protect our mental and cognitive wellbeing.
When I work with families affected by dementia, I often hear regret: “If only we had known sooner” or “I wish I had dealt with my anxiety years ago.” While we cannot change the past, we can absolutely influence our future brain health by taking action today.
Building Your Mental Health Foundation
Think of mental wellness as an investment in your future self. Small, consistent actions compound over time to create profound protective effects:
Emotional Regulation: Learning healthy ways to process and express emotions prevents the chronic stress that damages brain tissue. This might involve therapy, mindfulness practices, or creative outlets that help you navigate life’s challenges.
Social Connection: Maintaining meaningful relationships provides cognitive stimulation and emotional support. Loneliness and isolation are significant risk factors for both mental health problems and dementia.
Stress Management: Developing effective coping strategies—whether through meditation, exercise, hobbies, or professional support—protects your brain from the harmful effects of chronic stress hormones.
Sleep Hygiene: Quality sleep allows your brain to clear toxins and consolidate memories. Addressing sleep disorders and maintaining consistent sleep schedules supports both mental health and cognitive function.
Physical Activity: Regular movement reduces inflammation, improves mood, and promotes the growth of new brain cells. Even moderate exercise like daily walks can provide significant protective benefits.
When to Seek Support
Mental health concerns are not character flaws or signs of weakness—they’re health conditions that respond well to treatment. Consider reaching out to a mental health professional if you’re experiencing:
- Persistent sadness, anxiety, or mood changes
- Difficulty managing stress or life transitions
- Sleep problems or changes in appetite
- Social withdrawal or loss of interest in activities
- Feeling overwhelmed by daily responsibilities
Early intervention is far more effective than waiting until problems become severe. Many people I work with express surprise at how much better they feel after addressing long-standing mental health concerns they had dismissed as “just part of life.”
A Message of Hope
While a family history of dementia or personal mental health struggles can feel frightening, remember that you have more control than you might think. Every step you take to support your mental health—whether it’s starting therapy, joining a support group, learning stress management techniques, or simply prioritizing self-care—is an investment in your cognitive future.
The brain possesses remarkable plasticity throughout life. By nurturing your mental health today, you’re not just improving your current quality of life; you’re actively working to preserve your cognitive abilities and reduce your risk of dementia tomorrow.
Your future self will thank you for the care you show your mind today. The journey toward better mental health is never too late to begin, and every small step matters more than you know.
If you’re concerned about your mental health or cognitive wellbeing, consider reaching out to a qualified mental health professional. Together, you can develop strategies that support both your current emotional wellness and your long-term brain health.
