11 Ways to Help Prevent Dementia and Keep Your Brain Healthy as You Age

As people get older, they often start to notice changes in the way their brain works — especially their memory. And for some, this can trigger worry about dementia. 

Although age is the biggest risk factor for dementia, changes in memory are normal as you age. And there’s evidence to suggest that certain lifestyle changes can lower your risk of developing dementia or Alzheimer’s disease. No matter your age, there are steps you can take that may help your brain stay healthy as you age. 

Who is at risk for dementia? 

Dementia is a general term that describes changes in cognitive functions — like memory, thinking, reasoning, and problem-solving. There are many different types of dementia. The most common one is Alzheimer’s disease, and researchers are still trying to understand what causes it. 

There are several different risk factors that increase the likelihood that a person will develop dementia. These include:

• Age: This is the biggest risk factor for developing dementia. Risk starts to noticeably increase for people 65 years old or older.

• Sex: Women have a higher risk of dementia. The reason for this is not well understood. 

• Family history: If a person has a close relative who has dementia, their chances of developing it are higher. 

• Genetics: Researchers have determined that certain genes may increase the likelihood that a person will develop dementia. But these genes are rare.

While you can’t change any of these risk factors, there are still changes you can make to lower your risk.

How can you prevent dementia? 

No single treatment can prevent or reverse dementia. But researchers have identified some lifestyle tips that may help prevent or slow down memory loss. And the good news is that it’s never too late to adopt these habits.

It can feel overwhelming to make many lifestyle changes at once. So try to focus on one recommendation at a time. Start with one that feels easy and enjoyable. Or focus on the ones that are most relevant to your situation.

1. Protect your head

Research shows that injury to the head may increase a person’s chances of developing dementia later in life. Here are some ways to protect your head:

• Avoid sports or activities with a higher risk of concussion, like football and boxing. 

• Wear a helmet if you do high-impact activities.

• Use a seatbelt.

• Use a walking device if you are at risk of falls. 

• Move cords or tripping hazards away from areas where people walk frequently in the home.

2. Do physical activity

Regular exercise can help boost blood flow to the brain. To work physical activity into your daily routine, start by setting small and reasonable goals. For example, try to take the stairs instead of the elevator. Or try standing (instead of sitting) when you take phone calls. And consider planning activities with a friend, since this can make things more fun.

There are two different types of physical activity — aerobic exercise and strength-building exercise. Combining both can help keep your brain healthy. 

Aim for 150 minutes of moderate aerobic activities a week. Examples include:

• Walking

• Running

• Swimming

• Hiking

• Dancing

• Cycling

• Tennis

In addition to the aerobic activities, aim to do strength exercises twice a week. Examples include:

• Weight lifting 

• Walking with wrist or ankle weights

• Exercises with resistance bands

• Yoga

• Tai chi

• Karate

And you may find that you work up a sweat when doing other things you enjoy — like gardening, decorating, or mowing the lawn. All of these count as physical activity, too!

3. Eat a healthy diet

Research shows that what you eat affects your brain health. Experts recommend limiting red meat, sugar, and saturated fats. To keep your mind sharp, recommended diets are the DASH diet and the Mediterranean diet.

But you don’t necessarily need to follow a particular diet to protect your brain. Foods that are good for your brain are high in:

• Omega-3 fatty acids, such as salmon, kiwi, and walnuts

• Flavonoids, which are in citrus fruits and dark chocolate

• Vitamin D, which is in cereal, milk, and mushrooms

• Vitamin E, such as asparagus, spinach, and avocados

4. Quit smoking

Smoking has been linked to increased inflammation and oxidative stress in the brain. Oxidative stress can damage the cells in the brain that send information. And over time, this type of damage can lead to dementia. 

But the good news is that quitting smoking reduces the risk for dementia to similar levels as someone who has never smoked. And studies show that even if you’re 60 years old or older and have been smoking for decades, quitting will benefit your health. 

Quitting smoking can be hard for anyone, but it can be especially challenging for older adults. Here are some resources to help you quit:

• The National Cancer Institute’s Smoking Quitline

• Your State’s Quitline at Smokefree.gov

• Your GoodRx guide on the best ways to quit smoking

5. Challenge your brain

When you stimulate your mind, you can slow down or prevent memory loss. There are several ways to challenge your brain:

• Playing card games

• Puzzling

• Learning a new skill, like photography or quilting

• Reading books or magazines

Some online games claim they can improve your cognitive health. But more research is needed to know if they actually help.

6. Stay social

Research shows that social activity can protect against developing dementia. And people who participate in social activities tend to feel a stronger sense of purpose. Ways that you can stay social include:

• Talking to your neighbors

• Joining a local interest group

• Volunteering at a charity

• Joining a group fitness class

• Scheduling time to connect with family and friends every day

• Sending mail or cards to friends and loved ones

• Finding a faith-based organization that aligns with your beliefs where you can meet others and participate in activities

• Fostering or adopting a pet, if you’re able to care for one

If you’re not sure where to begin, check in with your local social services agency for resources and programs. Public libraries and community and senior centers often have a calendar of events as well.

7. Get enough sleep

Having trouble falling asleep or staying asleep can lead to memory problems. A good night’s sleep is important and can help decrease the risk of developing dementia.

If you’re having trouble getting quality sleep, here are some sleep hygiene tips that may help:

• Develop a nighttime routine. This can help your body prepare for bed and make it easier to fall asleep.

• Avoid napping late in the day or evening. Napping at these times can make it harder to fall asleep and stay asleep through the night.

• Keep your bedroom at a comfortable temperature — ideally between 60°F to 67°F degrees.

• Create a tech-free zone. Avoid using your cell phone, TV, and other electronic devices in your bedroom.

• Stay away from large meals late in the evening.

• Avoid caffeine in the afternoon and evening.

• Avoid drinking alcohol, since this can disrupt your sleep.

• Aim to exercise early in the day. 

8. Take care of your mental health

Research has shown that there might be a link between depression and dementia. Treating anxiety, depression, or other mental health conditions may help decrease the potential risk. Talk to your healthcare provider if you’re experiencing mental health symptoms. They can connect you with resources and come up with a plan that works for you.

Hotlines are a good option if you’re looking for confidential and free services. Around-the-clock options include:

• 988 Suicide & Crisis Lifeline provides free and confidential support across the U.S. You can also talk with someone through a live chat.

• Veterans Crisis Line provides free and confidential support for veterans.

• Disaster Distress Hotline provides immediate counseling and is free and confidential. It also has multilingual services.

9. Take care of your heart

Conditions that increase the risk of heart disease or stroke — like obesity, high blood pressure, diabetes, and high cholesterol — may also increase the risk of dementia. It’s important to treat any of these conditions to protect both your heart and your brain.

10. Limit alcohol consumption 

If someone drinks alcohol, experts recommend that they drink in moderation. Drinking in high amounts may be harmful to the brain and lead to problems with thinking and memory.

11. Treat hearing problems

Hearing loss is a common problem for older adults. People with hearing loss may experience a faster decline in memory and concentration than older adults who can hear clearly.

But the good news is that treating hearing loss can help keep your brain healthy as you age. For people at risk for dementia, hearing aids can reduce the risk of decreasing function by almost 50% over a 3-year period. 

If you have noticed a difference in your hearing, be sure to talk to your provider. They can help figure out what may be causing the hearing loss and find the best next steps to help you hear things clearly again.

Why trust our experts?

Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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