10 Surprising Habits That Lower Dementia Risk
### 10 Surprising Habits That Lower Dementia Risk
Dementia is a serious condition that affects millions of people worldwide. While it’s often associated with age and genetics, there are many simple habits you can adopt to lower your risk. Here are 10 surprising habits that can help protect your brain health and reduce the risk of dementia.
#### 1. Stay Physically Active
Regular exercise is crucial for maintaining brain health. Activities like walking, light aerobic exercises, or even daily chores like cooking and gardening can help reduce the risk of cognitive decline. Studies show that older adults who are active have a 35% lower risk of experiencing cognitive decline. Start with small goals, like a 15-minute daily walk, and gradually increase your activity level to meet the recommended 150 minutes of moderate exercise per week[1].
#### 2. Prioritize a Balanced Diet
Eating a healthy, balanced diet rich in vegetables, whole grains, and healthy fats can significantly lower dementia risk. The Mediterranean diet, which emphasizes fruits, vegetables, fish, and olive oil, has been particularly noted for its brain-boosting benefits. Incorporate leafy greens, berries, and omega-3-rich fish into your meals to support cognitive health. If preparing meals becomes challenging, consider seeking assistance through a dementia home care provider[1].
#### 3. Engage in Cognitive Activities
Mental stimulation is a powerful way to maintain cognitive functions and delay the onset of dementia symptoms. Simple activities like reading, solving puzzles, or learning a new skill can keep the brain engaged and improve memory. Try jigsaw puzzles, word games, or even daily journaling. Many senior home care services include activities tailored to stimulate the mind[1].
#### 4. Maintain Social Connections
Isolation and loneliness can increase the risk of dementia by up to 50%. Social interactions are vital for cognitive health as they stimulate areas of the brain associated with memory and emotional regulation. Engage with friends and family or participate in local community groups to foster connection and emotional well-being. If family members are unavailable, look into dementia care at home services that provide companionship[1].
#### 5. Monitor Blood Pressure and Heart Health
High blood pressure and poor cardiovascular health are linked to an increased risk of dementia, especially vascular dementia. Ensure regular check-ups and maintain a heart-healthy lifestyle by avoiding smoking, limiting alcohol, exercising regularly, and keeping stress in check. Caregivers in dementia home care settings can help monitor blood pressure and offer guidance on heart-healthy lifestyle choices[1].
#### 6. Get Consistent, Quality Sleep
Sleep is essential for clearing toxins from the brain and supporting memory consolidation. Aim for 7–8 hours of uninterrupted sleep each night in a quiet, dark room. Avoid screen use before bedtime, maintain a consistent sleep schedule, and limit caffeine intake. A well-rested brain is better protected against the effects of aging and cognitive decline[1].
#### 7. Manage Stress
Persistent stress takes a toll on the brain, increasing the risk of dementia. Many studies have linked anxiety with the development of Alzheimer’s, especially in people who are already at risk for the disease. To manage stress, relax and have fun daily. Engage in leisure activities like knitting, taking a walk in the park, yoga, or playtime with your dog. Practice meditation to increase protective tissue in the brain and reduce the hormone cortisol[4].
#### 8. Stay Mentally Active
Engage in activities that challenge your mind, such as studying, learning a new language, doing crosswords, playing board games, reading books, or writing. Mental challenges help build up the brain, making it less vulnerable to developing lesions that can cause Alzheimer’s disease. The greater the novelty and challenge, the greater the benefit. Play strategy games and puzzles like Sudoku to give you a mental workout and train your brain to form and maintain cognitive associations[4].
#### 9. Follow a Healthy
