How to Reduce Your Risk of Dementia and Support Brain Health
- By the dedicated team of editors and writers at Newsletter Station.
Dementia is a general term for conditions that affect memory, thinking, behavior, and the ability to perform everyday activities. Although age is the strongest known risk factor, dementia is not an inevitable part of aging, and several factors that influence risk can be addressed throughout life.
There is no guaranteed way to prevent dementia, and some risk factors—including genetics and age—cannot be changed. However, the latest evidence emphasizes that healthy lifestyle choices, management of chronic health conditions, and ongoing social and cognitive engagement may help reduce the risk of cognitive decline and dementia.
Here are practical steps you can take to support brain health as you age.
Stay Physically Active
Regular physical activity benefits your heart, blood vessels, and brain. Exercise can improve cardiovascular health and help manage conditions such as high blood pressure, diabetes, and obesity, which are associated with dementia risk.
Aim for at least 150 minutes of moderate-intensity physical activity each week, or an equivalent amount of more vigorous activity. Walking, swimming, cycling, dancing, gardening, and other activities you enjoy can all contribute to an active lifestyle.
If you have been inactive, start gradually and choose activities appropriate for your fitness level.
Eat a Balanced, Brain-Friendly Diet
A healthy diet supports both cardiovascular and brain health. Focus on a variety of vegetables and fruits, whole grains, beans, nuts, fish, and other nutritious sources of protein and healthy fats.
A Mediterranean-style eating pattern is one approach that has been studied in relation to cognitive health. Rather than relying on a single "brain food," focus on your overall eating pattern and limit excessive amounts of highly processed foods, added sugars, and unhealthy fats.
Current World Health Organization guidance supports a healthy, balanced diet as part of dementia risk reduction. It also notes that vitamin and mineral supplements should not routinely be used specifically to prevent dementia in people without a diagnosed deficiency.
Keep Your Brain Active
Learning and mentally challenging activities can help maintain cognitive function. Consider activities that require you to actively think, learn, remember, or solve problems.
You might:
Learn a new skill or language
Read regularly
Play strategy games
Take a class
Learn to play an instrument
Work on puzzles
Try a new hobby
Participate in activities that challenge your thinking
Cognitive training and stimulation are included in current dementia risk-reduction recommendations, although no single activity can guarantee protection from dementia.
Stay Socially Connected
Maintaining relationships and participating in social activities can support overall well-being and provide opportunities for meaningful mental engagement.
Stay connected with friends and family, join community organizations, volunteer, participate in group activities, or pursue hobbies that allow you to interact with others.
While social connection is strongly associated with good health and well-being, researchers are still studying exactly how much social activity directly affects dementia risk. The important takeaway is that staying socially engaged can contribute to a healthier, more active lifestyle.
Manage Blood Pressure, Cholesterol, and Blood Sugar
Heart health and brain health are closely connected. High blood pressure, diabetes, and unhealthy cholesterol levels can damage blood vessels and are associated with increased dementia risk.
Have your blood pressure and other important health measures checked regularly. If you have a chronic condition, work with your healthcare provider to manage it through appropriate lifestyle changes and medications when prescribed.
Don't stop or change medications without discussing it with your healthcare professional.
Don't Smoke
Smoking affects blood vessels and increases the risk of numerous health conditions, including cardiovascular disease and stroke. It is also associated with increased dementia risk.
If you smoke, quitting can benefit your health at any age. Talk with your healthcare provider about evidence-based smoking cessation resources and strategies that may work for you.
Limit Alcohol
Excessive alcohol consumption can negatively affect brain and overall health and is considered a modifiable dementia risk factor. Current WHO guidance recommends avoiding harmful alcohol use as part of a broader approach to reducing dementia risk.
If you drink alcohol, discuss your consumption with your healthcare provider if you're unsure whether it could be affecting your health.
Protect Your Hearing and Vision
Hearing and vision problems can affect communication, independence, social engagement, and daily functioning. Hearing loss is also associated with increased dementia risk.
Have your hearing and vision checked when recommended. If hearing loss is identified, discuss appropriate treatment options with a qualified healthcare professional. Current WHO guidance specifically recognizes hearing care as part of dementia risk-reduction strategies.
Protect Your Head
Traumatic brain injuries, particularly repeated injuries, are associated with dementia risk. Take appropriate precautions during activities where head injuries are possible.
Wear properly fitted protective equipment when appropriate, follow safety recommendations for sports and recreational activities, and take falls seriously—particularly as you get older.
Prioritize Quality Sleep
Sleep plays an important role in overall physical and cognitive health. Poor sleep has been associated with dementia risk, although the relationship between sleep and dementia is complex and researchers continue to study it.
Establishing consistent sleep and wake times, creating a comfortable sleep environment, and addressing persistent sleep problems can support better overall health.
If you regularly have difficulty sleeping or suspect you have a sleep disorder, talk with your healthcare provider.
Manage Stress and Mental Health
Chronic stress, depression, and other mental health concerns can affect overall health and quality of life and have been associated with cognitive health.
Make time for activities that help you relax, such as exercise, hobbies, spending time with friends, mindfulness, or other healthy stress-management strategies. If you're experiencing persistent depression, anxiety, or other mental health concerns, seek professional support.
Reduce Exposure to Air Pollution When Possible
An emerging area of dementia research involves environmental factors, including air pollution. The WHO's updated 2026 dementia guidelines now specifically include reducing exposure to air pollution among strategies that may help reduce risk.
While individuals cannot always control the air quality around them, checking local air-quality information and limiting prolonged outdoor activity when pollution levels are particularly high can be reasonable precautions.
Take a Long-Term Approach to Brain Health
Reducing dementia risk isn't about finding one miracle food, supplement, exercise, or brain game. Current evidence supports a multifaceted approach that addresses physical health, cognitive activity, social engagement, lifestyle habits, and environmental factors throughout life.
It's also important to avoid products that promise to prevent dementia without strong scientific evidence. The WHO's updated guidance does not recommend vitamin B or E supplements, omega-3 supplements, or multivitamins specifically for dementia prevention in people without a diagnosed deficiency.
Supporting Your Brain at Every Age
There is no guaranteed way to prevent dementia, but many everyday choices can support healthier aging. Staying active, eating a balanced diet, maintaining social and cognitive connections, managing blood pressure and other chronic conditions, avoiding tobacco, limiting harmful alcohol use, protecting your head and senses, and getting appropriate medical care can all contribute to better overall health.
The earlier you establish healthy habits, the more opportunities you have to benefit from them. And it's never too late to make positive changes. Talk with your healthcare provider about which steps are appropriate for your individual health and circumstances.
