Dementia is a common condition that affects older adults, but there are ways to reduce your risk and protect your brain health. Here are 10 simple habits you can incorporate into your daily routine to help prevent dementia.

1. Stay Physically Active

Regular exercise has been shown to reduce the risk of cognitive decline and improve brain function. Aim for at least 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity activity.

2. Eat a Healthy Diet

A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help protect your brain health. Limit your intake of saturated and trans fats, processed foods, and sugar.

3. Stay Mentally Active

Engaging in mentally stimulating activities, such as reading, doing puzzles, or learning a new skill, can help keep your brain active and reduce your risk of dementia.

4. Get Quality Sleep

Getting enough high-quality sleep is important for brain health. Aim for seven to nine hours of sleep per night and establish a regular sleep schedule to help promote restful sleep.

5. Manage Your Stress

Chronic stress can have negative effects on brain health. Find healthy ways to manage stress, such as exercise, mindfulness, or talking to a therapist.

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6. Stay Socially Connected

Social isolation and loneliness can increase the risk of cognitive decline. Stay connected with friends and family, join a social club or group, or volunteer in your community to promote social engagement.

7. Protect Your Head

Head injuries can increase the risk of dementia. Wear appropriate safety gear when participating in high-risk activities, such as sports or construction work, and practice safe driving habits.

8. Limit Alcohol Use

Excessive alcohol use can damage brain cells and increase the risk of dementia. If you choose to drink, do so in moderation and avoid binge drinking.

9. Quit Smoking

Smoking can damage blood vessels in the brain and increase the risk of cognitive decline. Quitting smoking can help improve brain health and reduce the risk of dementia.

10. Stay on Top of Your Health

Chronic conditions, such as high blood pressure, diabetes, and high cholesterol, can increase the risk of dementia. Manage these conditions with regular health checkups and follow your healthcare provider’s recommendations for treatment and management.