How To Avoid Dementia: 8 Everyday Habits Doctors Say Help Protect Your Memory
Learn why you should ditch fancy brain games in favor of this classic pastime
Key Takeaways
- Doctors say simple daily habits like exercise and sleep may significantly reduce dementia risk.
- Staying socially active and mentally engaged helps support long-term brain health.
- Protecting your hearing, heart and oral health can also help prevent dementia over time.
If you’ve ever walked into a room and forgotten why, you know the little flicker of worry that follows. You’re not alone—and here’s the good news: While dementia isn’t 100 percent preventable, top doctors say the choices you make every day can meaningfully lower your risk. Learning how to avoid dementia doesn’t require a life overhaul. It starts with a few small, doable habits.
What is dementia?
“Dementia is a decline in one’s thinking abilities that interferes with daily activities,” explains neurologist Judith Heidebrink, MD, a research professor of Alzheimer’s disease at the University of Michigan. Alzheimer’s disease is the most common form, but vascular dementia, Huntington’s and Parkinson’s-related dementia also fall under the umbrella.
Common symptoms include memory loss—like forgetting appointments or familiar driving routes—along with trouble communicating and changes in reasoning. Aging is the biggest risk factor (your odds roughly double every five years between ages 65 and 90), and family history matters too. But here’s the encouraging part: A Lancet study estimated that 45 percent of dementia cases could be prevented or delayed by addressing lifestyle factors.
How to avoid dementia: 8 habits that really work
When it comes to how to avoid dementia, there are simple prevention strategies that can make a big difference. Some of your best options:
Move, even in short bursts
Aerobic exercise boosts oxygen flow to your brain. A study from the Johns Hopkins Bloomberg School of Public Health found that just 35 minutes of moderate exercise a week was linked to a 41 percent lower dementia risk. Bump that to 140 minutes—about 20 minutes a day—and you’ll see a 69 percent reduction, research shows. “There’s lots of evidence that shows breaking up a 30-minute workout into three 10-minute intervals gives you just as many benefits,” says Harvard-trained neurologist Andrew E. Budson, MD, of Boston University.
Bonus: Staying physically active helps bring down high blood pressure, another risk factor for dementia.
Eat the Mediterranean way
“A menu which includes fish, olive oil, fruits, vegetables, nuts, beans and whole grains has been shown to decrease the risk of Alzheimer’s,” Dr. Budson says. The MIND diet—a hybrid of Mediterranean and DASH—lowers dementia risk by nine percent. Almonds deliver brain-protecting vitamin E, leafy greens supply folate and B6, black beans offer memory-supporting B vitamins, and about half a tablespoon of olive oil daily can reduce the risk of dementia, experts say. Try to limit red meat, full-fat dairy and alcohol.
Stay socially connected
“Social interaction is one of the most important kinds of brain stimulation there is,” Dr. Budson says. One Japanese study showed that people who were more socially isolated actually saw a shrinkage of their brain. And a study in Nature Aging suggests staying socially active in mid- and late-life is linked to up to a 50 percent lower dementia risk. Call a friend, join a bridge group or schedule that coffee date to stay socially connected while protecting your brain health.
Challenge your brain daily
Skipping the trendy digital brain games and picking up an old-fashioned crossword can help you avoid dementia. In one recent study, the maker of digital memory games pitted their product against crossword puzzles—and the crosswords won. “The clues are always different, and the words link together in new ways,” Dr. Budson explains. Reading novels aloud to grandkids and turning off the GPS to explore a new route also give your neurons a workout.
Protect your hearing
An estimated seven percent of dementia cases could be prevented if people addressed hearing loss with hearing aids, Dr. Budson says. Wear earplugs when mowing the lawn or attending a loud concert, and get your hearing checked regularly. (Learn more about the link between hearing loss and dementia.)
Prioritize sleep—and screen for sleep apnea
“One of the biggest risk factors for Alzheimer’s that is both under-diagnosed and under-addressed is sleep apnea,” says Dale Bredesen, MD, an internationally recognized expert in neurodegenerative disease. Aim for seven hours a night. If you snore loudly or wake up unrefreshed, talk to your doctor about getting screened for sleep apnea.
Check your vitamin levels
Skip pricey memory supplements promising to reduce your risk of developing dementia—the Federal Trade Commission has sued the maker of Prevagen for false claims, Dr. Budson notes. Instead, ask your doctor to check vitamin B12 and vitamin D, since low levels are linked to cognitive problems in the long term.
Mind your mouth
Gingivitis can trigger brain inflammation, so keep up with regular brushing, flossing and cleanings. An electric toothbrush, such as the Guru Nanda Butter on Gums Pressure Sensor Electric Toothbrush, can help deliver a more thorough cleaning.
And if you have any pesky cold sore bumps, it’s worth getting them treated. A Taiwanese study found people who treated herpes cold sore outbreaks with antiviral creams had up to a 90 percent lower dementia risk, Dr. Bredesen says.
How to avoid dementia: A gentle place to start
You don’t have to do everything at once. Pick one or two habits that feel doable this week—maybe a daily walk with a friend or trading your evening scroll for a crossword. Small steps, done consistently, add up to real protection for the brain you’ll need for all the good years ahead.
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