To help prevent or reduce the risk of dementia, a combination of lifestyle and health strategies is recommended:
Key Prevention Strategies
- Stay Physically Active
Engage in at least 150 minutes of moderate-intensity aerobic exercise weekly, such as brisk walking, cycling, dancing, or gardening. Physical activity helps maintain heart and brain health, reduces risk factors like high blood pressure and diabetes, and supports cognitive function
- Eat a Healthy, Balanced Diet
Follow a diet low in saturated fats, sugar, and salt. Mediterranean-style diets rich in fruits, vegetables, whole grains, fish, and healthy fats may reduce dementia risk by supporting cardiovascular and brain health
- Manage Cardiovascular and Metabolic Health
Control high blood pressure, diabetes, cholesterol, and maintain a healthy weight. These conditions increase dementia risk if unmanaged
- Keep Your Mind Active
Engage regularly in mentally stimulating activities such as puzzles, reading, learning new skills or hobbies, and educational pursuits. These activities may build brain resilience and delay cognitive decline
- Stay Socially Connected
Maintain social interactions and community involvement to reduce isolation, which is linked to higher dementia risk. Social engagement supports brain areas vulnerable to dementia
- Avoid Smoking and Limit Alcohol
Smoking increases dementia risk, so quitting is beneficial. Limit alcohol consumption to recommended guidelines (e.g., less than 14 units per week in the UK) to avoid brain damage and related health issues
- Prevent Head Injuries
Avoid serious or repeated head trauma, as these injuries are associated with increased dementia risk
- Manage Hearing and Vision
Address hearing loss and vision problems, which can impact cognitive health
Summary
While there is no guaranteed way to prevent dementia, adopting a healthy lifestyle that includes physical exercise, a balanced diet, cognitive and social engagement, and managing health conditions can reduce risk factors associated with dementia development. These measures also promote overall well-being as you age
