Lifestyle Changes That Could Lower Dementia Risk

Dementia, including Alzheimer’s disease, affects millions worldwide, but research continues to show that lifestyle habits play a powerful role in protecting brain health. While genetics and medical conditions can influence risk, what you do every day how you move, eat, manage stress, and connect with others can make a meaningful difference.

Here are six simple habits that may help keep your brain sharp and lower your risk of dementia.

1. Stay Physically Active

Regular movement is one of the strongest protective factors for brain health. In fact, new findings presented at the 2025 Alzheimer’s Association International Conference showed that walking and other forms of exercise protected against cognitive decline even in people genetically predisposed to Alzheimer’s.

Great options include:

• Walking or jogging

• Swimming

• Resistance training or lifting weights

• Dancing

• Yoga or tai chi

• Sports like tennis, soccer, or pickleball

Start at a level that feels safe, then gradually increase intensity. The goal is to move often and avoid prolonged sitting, which is now linked to both heart and brain decline.

2. Manage Stress Effectively

Chronic stress can damage your body and brain. Stress management doesn’t mean eliminating all pressure it’s about how you respond.

Try:

• Prioritizing what really matters and saying “no” to unnecessary tasks

• Practicing meditation, deep breathing, or journaling

• Talking with a therapist if you find yourself dwelling on past experiences or toxic relationships

• Making time for hobbies, friendships, or lighthearted activities

3. Eat a Brain-Friendly Diet

Food directly influences both cardiovascular and cognitive health. The FINGER trial, a large international study, found that dietary improvements alongside other healthy habits reduced dementia risk.

Aim to:

• Fill your plate with fruits and vegetables

• Include lean protein and fish

• Choose complex carbs (like whole grains) over refined ones

• Limit processed and deep-fried foods

• Minimize added sugars

• Avoid or limit alcohol

Maintaining a healthy weight is also key for protecting your brain long term.

4. Stay Socially Engaged

Social connections protect against isolation, which has been linked to higher dementia risk. Quality interactions can reduce stress and strengthen thinking skills.

Ways to stay connected:

• Join hobby or book clubs

• Try group exercise classes

• Attend community or cultural events

• Make time for dinners, coffee dates, or family gatherings

5. Challenge Your Brain

Just like muscles, your brain benefits from regular training. Cognitive training such as memory exercises, problem-solving tasks, or virtual reality games is being studied for its potential to slow cognitive decline.

Simple ways to stimulate your brain include:

• Learning a new language or instrument

• Taking a class online or in person

• Playing strategy games or puzzles

• Practicing skills that require focus and coordination

6. Build Accountability

Lifestyle changes are easier to stick with when you have guidance or support. The US POINTER trial found that participants in structured lifestyle programs saw more cognitive benefits than those who tried on their own.

You might try:

• Joining an exercise or walking group

• Working with a trainer, dietitian, or coach

• Asking a friend or family member to be your accountability partner

• Using apps to track progress and set reminders

The Bottom Line

While no single habit can guarantee prevention, combining healthy movement, nourishing food, social connection, stress management, and accountability can strengthen both body and mind. Small, consistent steps can help protect against dementia and support a healthier future.

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