Dementia is a progressive disorder that affects the memory, thinking, and social abilities of individuals. As we age, our risk of developing dementia increases, but several lifestyle choices can significantly reduce the risk.

In this article, we discuss the best tips to lower the risk of dementia.

1. Exercise regularly

Regular exercise is essential for maintaining a healthy brain and reducing the risk of dementia.

Exercise increases blood flow and oxygen to the brain, stimulates the growth of new blood vessels and brain cells, and strengthens connections between brain regions. According to research, regular physical activity can reduce the risk of dementia by up to 50%. Try to incorporate at least 30 minutes of moderate exercise into your daily routine, such as brisk walking or cycling.

2. Eat a healthy diet

A healthy diet that is rich in fruits, vegetables, whole grains, fish, and lean meats can help to reduce the risk of dementia.

Studies have found that a Mediterranean-style diet, which emphasizes these food groups, can lower the risk of cognitive decline by up to 35%. Try to limit your intake of processed foods, sugar, and saturated and trans fats, which can increase the risk of developing dementia.

3. Challenge your brain

Keep your mind active and challenged by engaging in mentally stimulating activities. Activities such as reading, writing, playing games, and learning a new skill can help to maintain cognitive function and reduce the risk of dementia.

Incorporate activities that involve different skills, such as memory, problem-solving, and creativity, to exercise different regions of the brain.

4. Get enough sleep

Quality sleep is essential for brain health and cognitive function. Sleep helps to consolidate memories, clears out toxins from the brain, and promotes the growth of new neurons.

Chronic sleep deprivation has been linked to an increased risk of cognitive decline and dementia. Aim to get 7-9 hours of sleep per night, and establish good sleep hygiene habits, such as creating a relaxing bedtime routine and avoiding electronic devices before bedtime.

Social engagement is essential for brain health and can reduce the risk of dementia. Social connections can help to provide a sense of purpose, reduce stress, and stimulate cognitive function.

Engage in social activities that you enjoy, such as volunteering, joining a club, or taking a class. Maintain relationships with family and friends, and communicate regularly to stay connected.

6. Manage chronic conditions

Chronic health conditions such as diabetes, high blood pressure, and heart disease can increase the risk of dementia.

Take steps to manage these conditions effectively, such as monitoring your blood sugar and blood pressure levels, taking medication as prescribed, and making lifestyle changes to improve your overall health.

7. Reduce stress

Chronic stress can have a significant impact on brain health and cognitive function and increase the risk of dementia. Practicing relaxation techniques such as deep breathing, yoga, and meditation can help to reduce stress levels and promote relaxation.

Engaging in activities that you enjoy and that promote relaxation, such as listening to music or taking a bath, can also be beneficial.

8. Protect your head

Head injuries can increase the risk of developing dementia, especially if they are severe or occur repeatedly.

Take precautions to protect your head by wearing a helmet when cycling or participating in contact sports, and preventing falls by removing tripping hazards from your home and wearing appropriate footwear.

9. Don’t smoke

Smoking is a significant risk factor for many chronic health conditions, including dementia. Smoking can damage blood vessels and reduce blood flow to the brain, leading to cognitive decline.

Quitting smoking can significantly reduce the risk of developing dementia and improve overall health.