A combination of healthy lifestyle choices such as eating well, regularly exercising, playing cards and socialising at least twice a week may help slow the rate of memory decline and reduce the risk of dementia, a decade-long study suggests.

“A combination of positive healthy behaviours is associated with a slower rate of memory decline in cognitively normal older adults,” researchers from the National Center for Neurological Disorders in Beijing, China, wrote in the BMJ.

Practising multiple healthy lifestyle choices together “was associated with a lower probability of progression to mild cognitive impairment and dementia”, they added.

A healthy diet was deemed as eating at least seven out of 12 food groups: fruits, vegetables, fish, meat, dairy, salt, oil, eggs, cereals, legumes, nuts and tea.

Social contact at least twice a week was the sixth healthy behaviour, including activities such as visiting family and friends, attending meetings or going to parties.

Dr Susan Mitchell, head of policy at Alzheimer’s Research UK, said: “This is a well-conducted study, which followed people over a long period of time, and adds to the substantial evidence that a healthy lifestyle can help to support memory and thinking skills as we age.