7 Ways to Help Reduce Your Risk of Dementia

Dementia impacts millions worldwide, with almost 1 in 10 people over 65 in the U.S. showing signs of the condition. While age remains the strongest risk factor, the 2024 Lancet Commission reveals a hopeful insight: nearly 40% of dementia cases could be prevented or delayed through simple lifestyle changes. The takeaway? You have more influence over your brain health than you might realize. Here are seven research-backed, practical tips to help keep your mind sharp and resilient as you age.
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1. Keep an Eye on Your Blood Pressure

High blood pressure isn’t just a heart issue. It's a brain issue, too. According to neurologist Dr. Judith Heidebrink of the University of Michigan, maintaining a systolic blood pressure of 130 mm Hg or lower during midlife (typically from your 40s to 60s) is associated with a significantly reduced risk of cognitive decline and dementia later in life. That’s because unmanaged hypertension can damage the blood vessels in your brain, leading to reduced blood flow and an increased risk of strokes both major contributors to cognitive deterioration.

Midlife is a critical window for brain health, and studies confirm that even modest improvements in blood pressure can reduce dementia risk. Keeping your blood pressure in check doesn’t always mean medication. Simple lifestyle adjustments like eating less sodium, staying physically active, reducing stress, and maintaining a healthy weight can go a long way. Monitoring your blood pressure regularly and working with a healthcare provider to manage it can help safeguard both your heart and your brain. Prevention starts early and it starts with awareness.

2. Protect Your Hearing

Hearing loss may seem like an unavoidable part of aging, but it’s also a modifiable risk factor for dementia. In fact, researchers now consider midlife hearing loss one of the single largest preventable contributors to later-life dementia. Dr. Henry Paulson, a neurologist at the University of Michigan, notes that consistent exposure to loud noise without protection or ignoring early signs of hearing loss can increase cognitive load. When you can't hear well, your brain has to work harder to process sound, leaving fewer resources available for memory and thinking.

The good news? There’s strong evidence that using hearing aids, especially when hearing loss is first diagnosed, significantly reduces the risk of developing dementia. A study led by U-M’s Dr. Elham Mahmoudi found that older people who received hearing aids had a notably lower risk of dementia within the following three years. So whether it's earplugs at a concert or regular hearing check-ups, protecting your hearing is also protecting your brain. And if you need hearing aids wear them. They’re not just for hearing; they’re for thinking clearly, too.

3. Reduce Your Exposure to Air Pollution

You might not associate the air you breathe with your risk of dementia, but growing evidence suggests that air pollution is a significant, yet often overlooked, contributor to cognitive decline. Pollutants including small particles from car exhaust, industrial emissions, and even indoor contaminants can enter the bloodstream, reach the brain, and trigger inflammation. Over time, this can lead to structural brain damage and impaired cognition.

Dr. Heidebrink highlights that communities with sustained improvements in air quality also report a decline in dementia cases. While you can’t control everything, there are proactive steps you can take to limit exposure. Consider using high-efficiency particulate air (HEPA) filters in your home, especially if you live in urban areas. Seal leaks in your home’s ductwork to prevent pollutant circulation and maintain good indoor air quality. Reducing exposure to pollution is not only good for your lungs. It's crucial for brain health, too. Additionally, emerging research is exploring the potential role of l-lysine weight loss in supporting overall health and cognitive function.

4. Prevent Head Injury

Traumatic brain injuries (TBIs), even mild ones like concussions, can significantly elevate the risk of developing dementia later in life. This is because physical trauma to the brain can disrupt neuron function, trigger long-term inflammation, and lead to the accumulation of harmful proteins like tau all of which are implicated in Alzheimer’s and other dementias. Dr. Paulson urges everyone, regardless of age, to take steps to avoid head injuries.

That means wearing seatbelts in the car, using helmets when biking, skiing, or playing contact sports, and ensuring your home is fall-proof especially as you age. For older, this might include removing loose rugs, improving lighting, and installing grab bars in bathrooms. If you do suffer a head injury, don’t brush it off. Seek medical evaluation promptly. The sooner you address it, the better your chances of minimizing long-term consequences. Protecting your head protects your mind. It's as simple and serious as that.

5. Limit Alcohol Use and Avoid Smoking

It’s long been known that smoking and heavy alcohol consumption are damaging to overall health, but their direct link to dementia makes moderation even more essential. Alcohol, especially in large quantities, can damage neurons and shrink brain volume over time. Studies show that individuals who limit themselves to no more than one alcoholic beverage per day reduce their risk of cognitive impairment. Smoking, on the other hand, causes blood vessel damage, reducing the flow of oxygen and nutrients to the brain, a known pathway to accelerated cognitive decline.

Fortunately, it’s never too late to quit. Dr. Heidebrink emphasizes that people who stop smoking, even later in life, can reverse some of the cognitive risks associated with tobacco use. Tools like nicotine patches, support groups, or behavioral therapy can help you quit successfully. Likewise, cutting back on alcohol or switching to low-alcohol alternatives can be a powerful brain-health strategy. A healthy brain thrives in a smoke-free, low-to-no alcohol environment.

6. Stay Cognitively and Socially Engaged

Challenging your brain regularly isn’t just good fun, it's vital for maintaining mental sharpness. Dr. Paulson notes that people with more years of education and lifelong cognitive engagement are significantly less likely to develop dementia. Activities that challenge your memory, reasoning, and problem-solving skills like learning a new language, taking up a hobby, reading, or doing puzzles help strengthen connections between neurons. Even trying new routes during your walk or cooking unfamiliar recipes can spark new brain activity.

Social interaction is another powerful cognitive stimulant. Regular conversations, whether with friends, family, or strangers, help maintain communication skills, empathy, and emotional intelligence all tied to overall brain performance. Consider joining a book club, attending community events, or volunteering. Staying mentally and socially active helps build cognitive reserve and the brain’s ability to adapt and compensate, even in the face of damage. So, stay curious and connected; your brain will thank you.

7. Eat Mindfully and Exercise Regularly

The phrase “what’s good for your heart is good for your brain” has never been more accurate. A heart-healthy lifestyle, particularly one that includes a balanced diet and regular physical activity supports brain health by reducing inflammation, stabilizing blood sugar, and preventing conditions like high cholesterol, obesity, and diabetes, which are known to increase dementia risk.

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is one standout approach. Rich in leafy greens, berries, nuts, whole grains, fish, and olive oil, the MIND diet has been shown to slow cognitive aging by as much as 7.5 years. You don’t have to follow it perfectly to benefit, even partial adherence can help.

Exercise is equally important. Just 150 minutes a week of moderate activity, like brisk walking, cycling, or swimming, improves blood flow to the brain and supports neuroplasticity. Aerobic activity, in particular, helps reduce levels of beta-amyloid, the protein that accumulates abnormally in Alzheimer's patients. Whether it’s dancing, yoga, or resistance training, moving your body moves the needle on long-term brain health.

Final Thoughts
Small Changes, Big Impact. The 2024 Lancet Commission report makes one thing clear: the power to reduce your dementia risk lies largely in your hands. Dr. Ken Langa, general internist and dementia researcher, notes that these healthy habits are not only cost-effective but come with wide-ranging benefits- improved mood, reduced chronic disease, and a better quality of life overall.