Dementia is a growing concern as the global population ages, with millions of people affected by cognitive decline each year. But what if there were steps you could take to fight dementia before it starts? Neurologists emphasize that while there is no guaranteed way to prevent dementia, certain lifestyle changes can significantly reduce the risk of cognitive decline and improve brain health.

The good news is that many of these changes are within your control. From mental exercises to dietary improvements and physical activity, neurologists recommend a holistic approach to brain health that can boost your cognitive function and potentially delay or prevent the onset of dementia.

Dementia is not a single disease, but rather an umbrella term for a range of cognitive impairments that can affect memory, thinking, behavior, and the ability to perform daily tasks. The most common type of dementia is Alzheimer’s disease, followed by vascular dementia and Lewy body dementia. According to Dr. Richard Isaacson, a neurologist and expert in Alzheimer’s disease, the key to fighting dementia lies in prevention and early intervention.

“We know that lifestyle factors such as diet, physical activity, and mental engagement can significantly influence brain health,” says Dr. Isaacson. “The sooner we adopt these habits, the better the chance of reducing dementia risk later in life.”

Just as your body needs exercise to stay healthy, your brain needs regular mental workouts to maintain cognitive function. Neurologists agree that staying mentally engaged is one of the most effective ways to protect your brain. Activities that challenge your mind, such as reading, puzzles, learning a new language, or even playing musical instruments, are all excellent for brain health.

A study published in JAMA Neurology found that people who engaged in mentally stimulating activities had a lower risk of developing Alzheimer’s disease and cognitive decline. Researchers suggest that lifelong learning and cognitive engagement create new neural connections that may help protect against dementia.

Action Steps:

• Engage in Brain-Boosting Activities: Apps like Lumosity and Peak offer fun brain exercises that target memory, attention, and problem-solving.
• Learn Something New: Consider taking an online course or learning a new skill. Websites like Coursera and Duolingo make learning languages and other subjects easy and accessible.

Physical exercise has been shown to have a profound impact on brain health. Neurologists recommend at least 150 minutes of moderate aerobic activity per week to reduce the risk of cognitive decline. Exercise increases blood flow to the brain, promotes the growth of new brain cells, and enhances memory function.

Research from the National Institute on Aging suggests that regular physical activity can reduce the risk of developing dementia by improving cardiovascular health and enhancing brain plasticity. Studies also show that people who engage in physical activities like walking, swimming, or dancing have better cognitive function as they age.

Action Steps:

• Get Moving: Use apps like Strava or MyFitnessPal to track your workouts and stay motivated.
• Join a Group Activity: Participate in activities like yoga, tai chi, or dancing. Social exercises can provide both physical and mental benefits, helping to improve cognitive function while fostering a sense of community.

Neurologists stress the importance of a healthy diet for brain health, and the Mediterranean diet is widely recommended for reducing dementia risk. This diet emphasizes foods rich in antioxidants, healthy fats, and essential nutrients, such as leafy greens, berries, fish, nuts, and olive oil.

A study in the Journal of Alzheimer’s Disease found that following the Mediterranean diet was associated with a 40% reduction in the risk of developing Alzheimer’s. The diet’s focus on omega-3 fatty acids, antioxidants, and anti-inflammatory foods helps protect brain cells from damage and supports overall cognitive health.

Action Steps:

• Adopt a Mediterranean Diet: Incorporate more fruits, vegetables, whole grains, and fatty fish into your Apps like Yummly and MyPlate can help you plan brain-healthy meals.
• Focus on Healthy Fats: Add foods rich in omega-3s, such as salmon, flaxseeds, and walnuts, to your diet to support cognitive function.

Sleep plays a crucial role in brain health, and poor sleep quality has been linked to an increased risk of dementia. According to Dr. Isaacson, sleep helps consolidate memories, remove brain toxins, and restore cognitive function. Chronic sleep deprivation can impair memory and cognitive abilities, and has been shown to increase the risk of Alzheimer’s disease.

A study published in Neuron revealed that inadequate sleep disrupts the brain’s ability to clear harmful proteins associated with dementia, like beta-amyloid. Ensuring that you get 7-9 hours of quality sleep each night is essential for protecting your brain.

Action Steps:

• Improve Sleep Hygiene: Use apps like Calm and Headspace for guided sleep meditations and relaxation techniques.
• Establish a Sleep Routine: Go to bed and wake up at the same time every day, avoid screens an hour before bed, and create a calming nighttime environment.

Social isolation has been identified as a major risk factor for cognitive decline. Neurologists recommend staying socially engaged through family interactions, community activities, or volunteer work. Strong social networks provide emotional support, reduce stress, and encourage mental stimulation.

Research from The Lancet found that older adults who remained socially active were less likely to experience cognitive decline. Social activities, such as joining clubs, taking part in group fitness, or volunteering, can help keep your brain sharp while fostering a sense of purpose and connection.

Action Steps:

• Join a Club or Group: Websites like Meetup or VolunteerMatch can help you find local groups that share your interests.
• Connect Virtually: If you’re unable to meet in person, stay connected through virtual calls, gaming, or online forums.

Fighting dementia doesn’t have to be complicated—it’s about making small, intentional changes to your lifestyle. From mental exercises to regular physical activity, a healthy diet, and sufficient sleep, these changes can significantly improve your brain health and reduce the risk of dementia. The earlier you start, the better.

What changes have you made in your life to protect your brain health? How have you seen improvements in your cognitive function from staying active and socially engaged?

Join the conversation at the Age Brilliantly Forum.