Research suggests that up to 40%–45% of dementia cases could be prevented or delayed by adopting healthy lifestyle habits, as many risk factors for cognitive decline are modifiable.
While there is no guaranteed way to prevent the disease, focusing on heart health, social engagement, and physical activity can significantly lower your risk.
Here are 5 simple ways to help prevent dementia:
Move Your Body Regularly
Aim for at least 150 minutes of moderate-intensity activity per week (like brisk walking, swimming, or dancing). Physical activity increases blood flow to the brain and may reduce the risk of Alzheimer’s by as much as 45%.
Follow a Brain-Healthy Diet
Focus on the Mediterranean Diet or the MIND diet, which emphasize fruits, vegetables, whole grains, beans, and healthy fats like olive oil. These diets help reduce inflammation and lower the risk of diabetes and high blood pressure.
Stay Socially Connected
Regularly interacting with friends, family, or community groups helps build cognitive reserve. Loneliness and social isolation in later life can increase dementia risk by an average of 60%.
Challenge Your Mind
Keep your brain active by learning new skills, reading, or doing puzzles like Sudoku and crosswords. Complex mental activities help the brain adapt and stay resilient against damage.
Protect Your Hearing and Vision
Untreated hearing loss in midlife is a major modifiable risk factor, increasing risk by 90% on average. Getting regular Hearing Tests and using hearing aids if needed can bring your risk back down to that of someone with normal hearing.
