Lifestyle steps to protect brain health from dementia

Key points

There's no guaranteed way to prevent dementia, but lifestyle changes can significantly lower your risk and slow cognitive decline.
Protecting your heart (through exercise, diet, and managing blood pressure/cholesterol) directly protects your brain.
The MIND diet—rich in leafy greens, berries, nuts, whole grains, and fish—can make your brain function years younger.
Aim for 150 minutes of moderate aerobic exercise weekly; it releases BDNF, a chemical that strengthens memory centers.
Stay socially connected, mentally active, and get 7-8 hours of sleep nightly—all are linked to lower dementia risk.
Start these habits now, no matter your age. Even small changes can make a difference, especially if you're a woman or have a family history.

General caregiving information, not medical advice. Check medications and major care changes with your clinician.

Speak in short, simple sentences and ask one yes-or-no question at a time, pausing long enough for the person to answer.
Adapt the home for safety: install grab bars, remove loose rugs, add nightlights, and lock away cleaning products, knives, and car keys.
Keep daily routines for waking, meals, bathing, and bedtime as consistent as possible.
When the person becomes upset or fixated, gently redirect their attention to a song, a snack, a walk, or a familiar object.
Offer activities matched to current abilities, such as folding towels, sorting beads, watering plants, or listening to favorite music from their youth.
Watch closely for non-verbal signs of pain, hunger, thirst, or a need to use the bathroom.
Protect your own health by accepting help, scheduling regular respite, and joining a caregiver support group.

Don't argue, correct, or try to use logic to convince the person they are mistaken.
Don't ask "Do you remember?" or quiz them on names, dates, or recent events.
Don't rush, multitask, or show impatience during care tasks.
Don't take hurtful accusations, suspicion, or name-calling personally.
Don't overstimulate with loud music, multiple TV channels, large crowds, or too many choices offered at once.
Don't talk down to, baby-talk, or speak about the person as if they aren't in the room.

Medication organizer with alarm
A weekly pillbox paired with a loud, vibrating timer, or a locked automatic dispenser like MedMinder, prevents missed or double doses.
GPS tracker for wandering
A wearable bracelet such as AngelSense, or a discreet AirTag slipped into a shoe, helps locate someone who slips out of the house.
Picture and photo communication cards
Laminated cards showing a cup, toilet, sweater, or family photos let the person point to needs and people when words fail.
Bathroom safety bundle
A shower chair, grab bars, non-slip mat, and handheld showerhead reduce falls and make bathing feel less threatening.
Incontinence supplies
A waterproof mattress protector, washable bed pads, and well-fitting absorbent briefs keep skin healthy and preserve dignity.
Familiar music and sensory items
A curated playlist of songs from the person's teens and twenties, paired with a fidget blanket or textured lap pad, soothes agitation and invites connection.

Ask your doctor: 'What is my target blood pressure, and how often should I have it checked?'

Ask your doctor: 'Should I have my cholesterol and blood sugar tested? What are my target levels?'

Ask your doctor: 'Is it safe for me to start a new exercise program, given my current health conditions?'

Ask your doctor: 'I'm having trouble sleeping. What are safe, non-medication approaches I can try?'

Ask your doctor: 'I'm feeling depressed or anxious. Could this affect my brain health, and what treatments are available?'

Ask your doctor: 'Should I consider any medications or supplements for brain health? What does the evidence say?'

Ask your doctor: 'I have a family history of dementia. Are there any genetic tests or preventive steps I should take?'

Ask your doctor: 'I'm a heavy drinker. How can I safely reduce my alcohol intake, and what resources are available?'