Can you keep your brain healthy? Can you prevent dementia? Researchers have answers to these questions. Good news: There’s a lot you can do.
It’s natural to feel anxious about how our brain changes with aging. In fact, fear of dementia is common (see Understanding Dementia to learn more.) Some of us also worry about minor cognitive changes that occur, such as not being able to remember a name.
Like all other organs of the body, the brain undergoes changes over time. Just as you can take steps to keep your heart or bones healthy through the years, you can also take steps to support your brain health.
Dementia: reduce the risk
Some of the best research about preventing dementia is summarized by the Lancet Commission on Dementia, who analyzed findings in 2020 and again in 2024. Their strong message to the world is that by adopting some wellness habits, we can significantly reduce the risk of developing dementia. They say that about 45% of cases of dementia are “potentially preventable”.
Based on their research, here are 11 wellness tips to help prevent dementia:
| Things that increase the risk of dementia | What you can do |
|---|---|
| High blood pressure: About half of adults have high blood pressure, but 1 in 3 don’t know it. Often, there are no symptoms. | Monitor your blood pressure. If you’ve been diagnosed with high blood pressure, follow the lifestyle and medication plan provided by your doctor—and keep monitoring. |
| Smoking: Smoking harms nearly every organ in the body. | If you currently smoke, you can make a plan to quit. Find help at smokefree.gov or https://espanol.smokefree.gov/ |
| Obesity: Excess body fat is caused by an energy imbalance—eating more calories than your body can use, and/or not having enough physical activity. There are social, cultural, and genetic factors that influence body weight, too. | Stick with nutrient-dense foods and limit your intake of sweets as part of Healthy Eating for Healthy Aging. Take a look at eating in Mediterranean style—good for your weight, your heart, your brain, and more. Help balance out your calories with exercise. |
| Depression: Depression can be hard to recognize. Get to know the symptoms. | Talk to your healthcare provider about therapy, medicines, or other treatments that can help you feel better. |
| Physical inactivity: Many of us don’t get enough exercise. Exercise plays a role in reducing your risk of more than 30 chronic illnesses. | Keep moving! Explore Exercise for Older Adults, and consider joining a class. Even small bursts of activity every day can help. |
| Diabetes: Diabetes, or high blood sugar, is very common. It can affect your whole body. Older adults with diabetes are at higher risk of cognitive impairment, depression, and other ailments. | If you have diabetes, follow the treatment plan from your healthcare provider and track your blood sugar. Eating choices and exercise make a difference, too. If you don’t have diabetes, take advantage of screenings. Type 2 diabetes can show up at any age in adulthood. |
| Excessive alcohol consumption: Your body’s reaction to alcohol can change as you age. Over time, alcohol can damage many body organs, including the brain. The World Health Organization says that no level of alcohol consumption is safe for our health. | To lower your risks, “You can choose not to drink alcohol, drink less, or drink in moderation,” says the CDC. If you use alcohol to unwind, take a walk instead or try out some other ways to reduce stress. For beverages, try a mocktail or herbal tea for something different. |
| Social isolation: Adults who are lonely or socially isolated tend to be less healthy—physically and mentally. | Stay active and make a point to connect with others. Take a class or volunteer. Get involved in a senior center. Lend a hand in your own community. Some people who are retired choose to work part-time to stay connected. |
| Hearing loss: About one-third of older adults have hearing loss, which puts them at greater risk of developing dementia. Even ordinary cognitive abilities (including memory and concentration) decline faster in older adults with hearing loss. | Recognize the signs of hearing loss and talk to your healthcare practitioner about getting an evaluation. Use an assistive device, such as a hearing aid, as recommended for you. |
| Vision loss: Common among older adults, problems with vision can lead to cognitive problems. They can also increase the risk for dementia. | Get regular eye exams. Work with your practitioner to help correct your vision. |
| High LDL cholesterol: When you get a blood cholesterol test, it’s broken down into different parts. HDL is “good cholesterol,” and LDL is “bad cholesterol” that can build up in arteries. This can lead to heart attack, stroke, and dementia. | Know your cholesterol levels. If your LDL is high, follow the plan from your healthcare provider to keep it low. This may include diet, exercise, and/or medicines. |
Some additional factors come into play, like air pollution or having a traumatic brain injury. But the good news is that wellness happens on many dimensions. Most of the risk factors for dementia are in your control.
Build your cognitive reserve
Want to keep your brain functioning at its best? An important idea coming from research is called cognitive reserve. This is your brain’s ability to create workarounds, even as your brain ages. People who have high cognitive reserve can sustain strong cognitive function, even with unhealthy brain changes.
“An active social and intellectual life may lower your risk of cognitive impairment in later years,” explains Mayo Clinic. For example, “engaging in crafts — including knitting, woodworking and other types of handiwork — was associated with a 30 to 50 percent decrease in the chances of developing mild cognitive impairment.” Reading books, playing chess, taking courses, learning a new language, traveling, and going to the theater are other examples of activities that build up your cognitive reserve. The old adage is: Use it or lose it.
Wellness habits
Getting enough sleep is also important for your cognitive health. During sleep, your brain is doing maintenance that keeps it functioning at its best. Advice? Stay on a regular sleep schedule and exercise during the day to help with sleep. For more tips, visit the National Institute on Aging.
Taking care of your body through exercise, a healthy diet, and attention to your health needs is a great way to protect your brain. What’s more, learning new things, staying social, and nearly everything that challenges your brain to work hard can build up your cognitive reserve over a lifetime—helping your brain stay strong.