14 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. There’s also 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, such as: 

• Memory

• Thinking

• Reasoning

• Problem-solving

There are many different types of dementia. The most common one — and probably most well-known — is Alzheimer’s disease. The causes are different for each type, and researchers are still trying to understand them better.

That said, 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. In most cases, symptoms begin to appear after age 65.

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

• Genetics: Researchers have determined that some types of dementia are due to a combination of genes and environmental factors. But in other types, certain genes may increase the likelihood that a person will develop dementia.

• Race: People who are African American, American Indian, and Alaska Native have higher rates of dementia.

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

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.

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1. Protect your head

Research shows a link between head injury and the risk of developing dementia later in life. While you can’t change any history of head injury, you can be more careful moving forward. 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’re at risk of falls. 

• Remove cords or other tripping hazards at home.

• Make sure high-traffic areas and staircases are well lit.

2. Do physical activity

Regular exercise can help boost blood flow to the brain. And experts agree that it’s one of the most important risk factors in dementia prevention that you can modify. Many studies suggest exercise may slow or delay cognitive decline. And a recent study found that people in midlife who exercised regularly had fewer Alzheimer's-related brain changes than those who were sedentary.

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 different types of physical activity with different benefits, and the research isn’t clear on which type is best. But experts recommend 150 minutes of moderate aerobic activities a week. Examples include:

• Walking

• Running

• Swimming

• Hiking

• Dancing

• Cycling

• Racquet sports

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 or chair yoga

• Tai chi

• Karate

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 nutritious 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, consider one of these plans: 

• DASH diet

• Mediterranean diet

• MIND diet (a combination of DASH and Mediterranean)

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 almonds, 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. Smoking also causes vascular disease, which 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 or older and have been smoking for decades, quitting will benefit your health. So it’s never too late to quit.

Quitting smoking can be hard, to say the least. These resources can help you quit:

• The National Cancer Institute’s Smoking Quitline at 1–877–44U–QUIT

• Your state’s Quitline at 1–800–QUIT–NOW

• Additional resources at Smokefree.gov

• Your GoodRx guide on the best ways to quit smoking

5. Challenge your brain

Research suggests that specific forms of cognitive training can slow down or prevent memory loss. But there’s not enough evidence to say that brain training can prevent dementia. That said, experts recommend keeping your mind engaged, as there isn’t really a downside to doing so.

There are several ways to challenge your brain, including:

• Playing card games

• Puzzling

• Learning a new skill, like photography or quilting

• Reading books or magazines

6. Stay social

Research shows that infrequent social activity is a risk factor developing dementia. So staying socially engaged and limiting isolation is a good way to help prevent it. People who participate in social activities tend to feel a stronger sense of purpose, so staying connected with family and friends can be beneficial in more ways than one.

Some ideas for staying 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 centers for older adults often have a calendar of events as well.

7. Get enough sleep

Sleep disturbance — like having trouble falling asleep or staying asleep — is another risk factor for dementia. A good night’s sleep is important for many reasons, and now you can add keeping your mind sharp to the list.

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 a healthcare professional if you frequently feel sad, down, or hopeless. 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

This may be a surprise to some, but there’s a strong link between coronary artery disease and dementia. To protect both your heart and your brain, it’s important to treat any conditions that can contribute to the risk of heart disease or stroke. These include conditions like: 

• Obesity

• High blood pressure

• Diabetes

• High cholesterol

Taking steps to reduce your risk of heart disease can also help reduce your risk of dementia.

10. Keep your blood pressure under control

High blood pressure (hypertension) is an important risk factor for dementia. This could be due to its contribution to heart disease, but there may be something more at play that isn’t clear yet. 

One study found a link between hypertension at age 50 and later dementia risk. In this study, hypertension was defined as having a blood pressure reading with systolic pressure (the top number) greater than 130. But the researchers also found that the risk remained even without heart disease, suggesting another mechanism. 

Hypertension usually doesn’t cause symptoms, so the best way to know your numbers is to check it regularly. Your primary care provider can provide guidance on blood pressure treatment if needed. Experts note that treating high blood pressure with medication is the “only known preventive medication for dementia.”

11. Manage your diabetes

According to studies, people with diabetes are more likely to develop Alzheimer’s and vascular dementia. Recent research finds that the longer you have diabetes (earlier age of diagnosis), the higher that risk is. The exact relationship isn’t clear, but it could be related to vascular disease or how glucose is metabolized in the brain.

More research is needed to better understand how well diabetes treatment affects dementia risk. Blood sugar control is important, especially for those with Type 1 diabetes. But hypoglycemia (low blood sugar) is also linked to dementia risk in older adults. So it can be tough to find balance. It’s best to stay in touch with your diabetes care team about the best target range for you.

12. Limit alcohol consumption 

Alcohol can affect both short- and long-term memory. This is likely due to how alcohol and its byproducts directly damage brain cells, as well as thiamine deficiency. Drinking in high amounts is more likely to damage the brain and lead to problems with thinking and memory. If you drink alcohol, experts recommend light-to-moderate consumption.

13. 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’ve noticed a difference in your hearing, be sure to talk to your healthcare team. 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.

14. Treat vision problems

Increasing age can also cause changes in vision and eye conditions like age-related macular degeneration and cataracts. This can make daily life difficult, and it can also increase the risk of dementia. Researchers think correcting and improving vision can help decrease the risk of dementia for older adults.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's 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.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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