The Most Effective Ways to Lower Your Dementia Risk

**Simple Ways to Lower Your Dementia Risk**

Dementia affects millions, but research shows everyday choices can significantly lower your risk. Here’s what works, explained in plain terms:

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**1. Move your body regularly**
Physical activity isn’t just good for your heart—it protects your brain too. Aim for 150 minutes of moderate exercise weekly (like brisk walking or gardening). Even short 10-minute walks help[3]. Studies suggest staying active could cut Alzheimer’s risk by nearly half[3].

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**2. Keep blood pressure in check**
High blood pressure damages blood vessels in the brain over time. Manage it through diet, exercise, and medications if needed[1][3]. Programs like Fresh Start offer free support for this[3].

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**3. Eat brain-friendly foods**
Focus on vegetables, fruits, whole grains, and lean proteins while limiting processed foods and sugars. A balanced diet supports both heart and brain health[2][5].

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**4. Stay socially connected**
Regular chats with friends or family aren’t just fun—they keep your mind engaged. Social isolation increases dementia risk, so make time for others[5][2].

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**5. Prioritize quality sleep**
Poor sleep is linked to cognitive decline later in life. Aim for 7-9 hours nightly and treat conditions like sleep apnea promptly[5][2].

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**6 Avoid smoking & limit alcohol **
Smoking harms blood flow to the brain, while heavy drinking accelerates memory loss[3][5]. Quitting tobacco and sticking to moderate drinking (1 drink/day max) helps protect cognition[3][5].

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***Bonus tip:*** Recent research found the shingles vaccine might reduce dementia diagnoses by 20%—ask your doctor about it during checkups[4].

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The key? **Combine these habits.** People who regularly practice multiple healthy behaviors see the biggest protection against cognitive decline according to recent studies analyzing lifestyle factors like exercise, socializing, and sleep quality together [5].”Every bit adds up,” as researchers note—start small but stay consistent [3][5].”