Want to lower your risk of dementia? Good news – there are several simple lifestyle changes you can make that may help protect your brain health as you age.
Exercise is one of the most powerful ways to reduce dementia risk. Even small amounts of physical activity can make a big difference. A recent study found that just 35 minutes of moderate exercise per week lowered dementia risk by 41%. The more you move, the more protection you get – those who exercised for 140 minutes or more per week had a 69% lower risk. Any type of movement counts, from brisk walking to gardening to dancing.
Eating a healthy diet is another key factor. Focus on eating plenty of fruits, vegetables, whole grains, and healthy fats like olive oil. The Mediterranean diet has been linked to lower dementia risk in many studies. Try to limit processed foods, red meat, and added sugars.
Keeping your mind active and engaged is also important. Challenge your brain by learning new skills, doing puzzles, reading, or taking classes. Social connections matter too – stay in touch with friends and family, join clubs or volunteer. Loneliness and isolation can increase dementia risk.
Getting enough quality sleep is crucial for brain health. Aim for 7-9 hours per night and talk to your doctor if you have sleep issues like insomnia or sleep apnea. Managing stress through relaxation techniques like meditation may also be protective.
If you have hearing loss, don’t ignore it. Untreated hearing problems are linked to higher dementia risk. Getting hearing aids if needed can help keep you socially engaged.
While you can’t control all dementia risk factors like age and genetics, these lifestyle habits are in your power to change. Even small steps can add up to make a difference in protecting your cognitive health over time. It’s never too early or too late to start taking care of your brain.
