08/12/2025
Build Your Brain’s Defense With These 10 Habits
Growing evidence shows that people can reduce their risk of cognitive decline and dementia by adopting key lifestyle habits. Here is how you can take control:
1. Protect your head from injuries
Head injuries, even mild ones, can impact brain health over time. Buckle up in the car, use a helmet when playing sports or biking, and take steps to prevent falls, especially around the home as you get older.
2. Quit smoking
Still smoking? It is never too late to quit. Quitting smoking can reduce the risk of cognitive decline to levels similar to those who have not smoked.
3. Control your blood pressure
Work with a healthcare provider to keep your blood pressure in a healthy range. Lifestyle adjustments and medications can help.
4. Manage diabetes
Type 2 diabetes can be prevented or controlled by healthier eating, regular physical activity and medication (if needed).
5. Exercise regularly
Regular exercise raises your heart rate and increases blood flow to the brain. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of high-intensity exercise. Can’t do that much? Just move as much as you can, as often as you can.
6. Get enough sleep
Your brain clears out waste and recharges while you sleep. If you snore or wake up tired, talk to a healthcare provider.
7. Eat right
A balanced diet with fruits, veggies, whole grains, and healthy fats fuels your brain. The MIND Diet has been linked to lower risk of cognitive decline.
8. Challenge your mind
Whether it’s solving puzzles, reading, or learning a new skill, mental activity helps keep your thinking sharp.
9. Stay social
Regular connection with others lowers stress and supports mental well-being. Call a friend, volunteer, or join a group.
10. Keep learning
Education in any stage of life will help reduce your risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. If you are no longer in school, consider taking a class at a local library, college, or online.
