Ways to Help Reduce the Risk of Dementia: Practical Lifestyle Strategies for Brain Health

Dementia is a broad term used to describe a decline in memory, thinking, and the ability to perform everyday activities. While there is currently no guaranteed way to prevent dementia, research shows that certain lifestyle habits and health choices may help reduce risk and support long-term brain health.

This blog outlines practical, evidence-informed strategies that can be incorporated into daily life to support cognitive function, independence, and overall wellbeing.

1. Stay Physically Active

Regular physical activity is one of the most strongly supported factors in maintaining brain health. Exercise improves blood flow to the brain, supports cardiovascular health, and helps reduce inflammation.

Helpful activities include:

• Walking

• Swimming

• Strength and balance exercises

• Gardening

• Light aerobic activity

Consistency is more important than intensity. Even moderate movement done regularly can provide meaningful benefits.

2. Keep the Brain Mentally Active

Mental stimulation helps strengthen neural connections and may slow cognitive decline.

Brain-stimulating activities include:

• Reading books or newspapers

• Puzzles and games

• Learning a new skill or hobby

• Playing music

• Engaging in creative activities such as painting or writing

Challenging the brain in varied ways is particularly beneficial.

3. Maintain Strong Social Connections

Social engagement supports emotional well-being and cognitive resilience. Regular interaction helps reduce isolation and depression, both of which are linked to cognitive decline.

Ways to stay socially connected:

• Spending time with family and friends

• Joining community or hobby groups

• Participating in group activities

• Volunteering

• Attending social or cultural events

Meaningful connection plays an important role in long-term brain health.

4. Prioritise Quality Sleep

Sleep is essential for memory consolidation and brain recovery. Poor sleep over long periods may increase dementia risk.

Healthy sleep habits include:

• A consistent sleep schedule

• Limiting screen use before bed

• Creating a calm sleep environment

• Addressing sleep disorders such as sleep apnoea

Most older adults benefit from 7–8 hours of sleep per night.

5. Manage Cardiovascular Health

Heart health and brain health are closely connected. Conditions such as high blood pressure, high cholesterol, diabetes, and obesity are associated with increased dementia risk.

Support cardiovascular health by:

• Following medical advice

• Staying physically active

• Eating a balanced diet

• Monitoring blood pressure and blood sugar levels

Managing these conditions supports both physical and cognitive well-being.

6. Eat a Brain-Supportive Diet

Nutrition plays a role in maintaining brain structure and function.

Dietary habits that support brain health include:

• Eating fruits and vegetables

• Including whole grains and lean proteins

• Consuming healthy fats (such as olive oil and fish)

• Limiting processed foods and excessive sugar

Balanced, nutrient-rich meals support overall health and energy levels.

7. Reduce Harmful Habits

Certain lifestyle factors are linked to increased cognitive decline.

Helpful steps include:

• Limiting alcohol intake

• Avoiding smoking

• Managing chronic stress

• Seeking help for hearing or vision loss

Addressing these factors may help protect long-term cognitive function.

8. Stay Independent and Purposeful

Having purpose and routine supports mental engagement and emotional wellbeing.

Examples include:

• Maintaining hobbies

• Setting daily goals

• Participating in meaningful activities

• Staying involved in household or community tasks

A sense of purpose encourages ongoing mental and emotional activity.

Summary

While dementia cannot always be prevented, adopting healthy lifestyle habits may help reduce risk and support long-term brain health. Regular physical activity, mental stimulation, social connection, quality sleep, balanced nutrition, and proactive health management all contribute to cognitive resilience. Small, consistent actions over time can make a meaningful difference in maintaining independence and quality of life.

Disclaimer: This information is general in nature and is not a substitute for professional medical advice. Please consult your healthcare provider before making health decisions.