Everyday habits that can help lower the risk of dementia

By , July 11, 2026

Many people associate dementia with old age, but growing evidence suggests that the choices we make throughout life can influence our brain health. While there is no guaranteed way to prevent dementia, adopting healthy daily habits may reduce the risk and help keep the brain functioning well for longer.

Dementia is a general term for loss of memory, language, problem-solving, and other thinking abilities that are severe enough to interfere with daily life.

According to the World Health Organization (WHO), maintaining a healthy lifestyle can lower the risk of cognitive decline and dementia while also benefiting overall physical health.

Stay physically active

Regular exercise improves blood flow to the brain and supports heart health, both of which are important for healthy brain function. Adults should aim for at least 150 minutes of moderate physical activity each week. Activities such as brisk walking, cycling, dancing or gardening can all make a difference.

Eat a balanced diet

A diet rich in fruits, vegetables, whole grains, legumes, fish and healthy fats provides nutrients that support brain health. Limiting foods high in salt, sugar and saturated fats may also help reduce the risk of conditions such as high blood pressure and diabetes, which are linked to dementia.

Keep your mind engaged

Learning does not stop with age. Reading books, solving puzzles, learning a new language, playing strategy games, or developing a new hobby can challenge the brain and strengthen cognitive function over time.

An older couple, looking active and smiling, in their backyard garden.
An older couple, looking active and smiling, in their backyard garden.

Stay socially connected

Spending time with family, friends and the community helps keep the brain active while reducing feelings of loneliness and isolation. Joining social groups, volunteering or simply making regular phone calls can provide meaningful mental stimulation.

Protect your heart

What is good for the heart is often good for the brain. Managing high blood pressure, diabetes, high cholesterol and maintaining a healthy weight can reduce damage to blood vessels that supply the brain.

An old woman suffering from dementia.

Get enough quality sleep

Sleep gives the brain time to rest and perform essential functions, including clearing waste products. Adults should aim for seven to nine hours of quality sleep each night and seek medical advice if they experience persistent sleep problems.

Avoid smoking and limit alcohol

Smoking damages blood vessels and reduces oxygen supply to the brain. Excessive alcohol consumption can also harm brain cells over time. Quitting smoking and drinking alcohol in moderation can benefit both brain and overall health.

While ageing remains the biggest risk factor for dementia, healthy daily habits can make a meaningful difference. Looking after your body, staying mentally active and maintaining strong social connections are simple steps that support brain health at every stage of life. Starting these habits today may help protect your memory and quality of life in the years ahead.

More Articles