Specialising in Dementia Consulting

Preventing dementia is not about a single change—it's about adopting a range of healthy lifestyle habits that support your brain, body, and emotional well-being. Here are 18 proactive steps you can take to reduce your risk and promote lifelong cognitive health:

Avoid exposure to loud noises, and use hearing protection when necessary. If you have hearing loss, wearing hearing aids can help support brain health.

Protect your eyes from sun damage, wear proper eyewear, and treat conditions like cataracts promptly to reduce cognitive strain.

Engage in lifelong learning, pursue hobbies, take classes, and challenge yourself with new experiences to keep your brain sharp.

Keep alcohol consumption to fewer than 7 drinks per week. Excessive drinking can negatively affect brain function over time.

Aim for 7–8 hours of restful sleep each night. If you snore or suspect sleep apnea, seek treatment—it can make a significant difference.

Some medications may affect memory. Speak with your healthcare provider about alternatives or adjustments if needed.

Falls that result in head injury can increase dementia risk. Take steps to improve your balance and reduce fall hazards at home.

Build and maintain meaningful relationships. A strong social life supports emotional health and cognitive resilience.

Depression can affect memory and cognition. Seek support through lifestyle changes, counseling, or medication when necessary.

Chronic anxiety may impact brain health. Mindfulness, therapy, and healthy routines can be effective tools.

Believe in your ability to grow and age well. Reject outdated views on aging and focus on purpose, growth, and empowerment.

Engage in a variety of physical activities: aerobic, strength-building, and balance-focused exercises all support brain health.

Follow a Mediterranean-style diet rich in vegetables, fruits, legumes, whole grains, healthy fats, and fish. Check for and address deficiencies in B12, Vitamin D, and Thiamine.

Stopping smoking is one of the most powerful ways to protect your brain, heart, and overall health.

Aim to keep your blood pressure within the range of 120/70 to 130/80. This helps protect blood vessels in the brain.

Use lifestyle changes and/or medications to keep blood sugar levels in check, which supports brain and nerve health.

Keep LDL ("bad") cholesterol in a healthy range. Diet, exercise, and medication if necessary can all help.

Staying within your recommended weight range supports both heart and brain health.

These steps are not about perfection—they're about progress. Even small changes, made consistently, can have a big impact on your cognitive health over time. Speak with your healthcare provider about which actions might benefit you the most.