The guide to
14 Science-Backed Ways to Prevent Dementia
Source: The Lancet 2024 Study
Reduce Air Pollution
Exposure to air pollution leads to higher risk of dementia, especially to those living closer to major roads and freeways.
Spend more time in green spaces
Monitor indoor air quality and invest in air purifiers if needed
Return
Next
Treat Hearing Loss
Hearing loss increases dementia risk leading to social isolation, and cognitive decline.
If exposed to loud sounds and dangerous levels of noise, use hearing protection
Consider hearing testing and a hearing aid if necessary
Return
Next
Avoid Social Isolation
Loneliness and social isolation may increase the risk of dementia and can lead to problems like depression and stroke.
Spend at least 15 minutes each day talking with a loved one on the phone or in-person
Join a club or social community
Return
Next
Build Cognitive Reserve
Learning builds cognitive reserve and strengthens connections between brain cells and prevents brain aging.
Stay intellectually active, e.g. reading, crafting, playing games
Engage in learning at all stages of life by learning new skills like languages and instruments
Return
Next
Avoid Alcohol
Alcohol consumption can damage brain cells and tissue, increasing dementia risk, especially early-onset dementia before age 65.
Drink plenty of water if you consume alcohol
Set a limit for yourself if you choose to drink
Return
Next
Quit Smoking
Smoking raises dementia risk by damaging blood vessels and causing inflammation in the brain that can lead to small strokes or bleeds.
Find a way to quit smoking that works for you
Alter daily habits and activities linked to smoking
Return
Next
Regular Exercise
Regular exercise can help prevent dementia by promoting the growth of new brain cells, regulating mood and improving memory.
Combine aerobic exercises and strength training to support overall well-being
Aim for 30 minutes of moderate activity per day
Return
Next
Treat Depression
Depression is linked to faster brain aging and increased dementia risk by causing changes in behavior like social isolation that negatively impact brain health.
Healthy foods may help fight depression
Journal to help monitor your mental health and consider talking to a mental health professional
Return
Next
Traumatic Brain Injury
Traumatic brain injury raises dementia risk, so those at high risk should prevent injury and seek proper medical care if injured.
Do exercises to improve balance and leg muscle strength
Look for and eliminate tripping hazards
Return
Next
Lose Weight
Obesity raises dementia risk by increasing risk of chronic diseases like diabetes and cardiovascular disease that damage blood vessels and reduce blood flow in the brain.
Feel full for longer by eating more fiber-rich foods such as vegetables, fruits, beans, and whole grains
Get enough sleep, because sleep deprivation will trigger hormones that make you feel hungrier
Return
Next
Minimize Diabetes Risk
Type 2 diabetes doubles dementia risk by damaging blood vessels and contributes to Alzheimer’s biomarkers like beta-amyloid plaques and tau tangles.
Maintain a healthy weight through diet and exercise
Talk to your doctor about reducing your diabetes risk
Return
Next
Treat Blood Pressure
Hypertension raises dementia risk by blocking blood flow and causing strokes and brain cell loss over time.
Regularly monitor your blood pressure
Find healthy ways to reduce stress
Return
Next
Treat Vision Loss
Vision loss increases dementia risk by 47-percent.
Vision problems can precede memory or thinking problems in dementia
Schedule regular appointments with your eye doctor
Return
Next
Manage High LDL Cholesterol
High LDL cholesterol is associated with a higher risk of dementia, as it causes amyloid and tau proteins to build up.
Avoid eating processed foods that are high in saturated fats, like sausages, bacon, pastries and fried foods
Don’t smoke and limit your alcohol intake
Return
Next
Explore more resources on beingpatient.com
Return
Next
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
Return
14 Science-Backed Ways to Prevent Dementia
Deborah Kan
Created on October 30, 2025
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Transcript
The guide to
14 Science-Backed Ways to Prevent Dementia
Source: The Lancet 2024 Study
Reduce Air Pollution
Exposure to air pollution leads to higher risk of dementia, especially to those living closer to major roads and freeways.
Spend more time in green spaces
Monitor indoor air quality and invest in air purifiers if needed
Return
Next
Treat Hearing Loss
Hearing loss increases dementia risk leading to social isolation, and cognitive decline.
If exposed to loud sounds and dangerous levels of noise, use hearing protection
Consider hearing testing and a hearing aid if necessary
Return
Next
Avoid Social Isolation
Loneliness and social isolation may increase the risk of dementia and can lead to problems like depression and stroke.
Spend at least 15 minutes each day talking with a loved one on the phone or in-person
Join a club or social community
Return
Next
Build Cognitive Reserve
Learning builds cognitive reserve and strengthens connections between brain cells and prevents brain aging.
Stay intellectually active, e.g. reading, crafting, playing games
Engage in learning at all stages of life by learning new skills like languages and instruments
Return
Next
Avoid Alcohol
Alcohol consumption can damage brain cells and tissue, increasing dementia risk, especially early-onset dementia before age 65.
Drink plenty of water if you consume alcohol
Set a limit for yourself if you choose to drink
Return
Next
Quit Smoking
Smoking raises dementia risk by damaging blood vessels and causing inflammation in the brain that can lead to small strokes or bleeds.
Find a way to quit smoking that works for you
Alter daily habits and activities linked to smoking
Return
Next
Regular Exercise
Regular exercise can help prevent dementia by promoting the growth of new brain cells, regulating mood and improving memory.
Combine aerobic exercises and strength training to support overall well-being
Aim for 30 minutes of moderate activity per day
Return
Next
Treat Depression
Depression is linked to faster brain aging and increased dementia risk by causing changes in behavior like social isolation that negatively impact brain health.
Healthy foods may help fight depression
Journal to help monitor your mental health and consider talking to a mental health professional
Return
Next
Traumatic Brain Injury
Traumatic brain injury raises dementia risk, so those at high risk should prevent injury and seek proper medical care if injured.
Do exercises to improve balance and leg muscle strength
Look for and eliminate tripping hazards
Return
Next
Lose Weight
Obesity raises dementia risk by increasing risk of chronic diseases like diabetes and cardiovascular disease that damage blood vessels and reduce blood flow in the brain.
Feel full for longer by eating more fiber-rich foods such as vegetables, fruits, beans, and whole grains
Get enough sleep, because sleep deprivation will trigger hormones that make you feel hungrier
Return
Next
Minimize Diabetes Risk
Type 2 diabetes doubles dementia risk by damaging blood vessels and contributes to Alzheimer’s biomarkers like beta-amyloid plaques and tau tangles.
Maintain a healthy weight through diet and exercise
Talk to your doctor about reducing your diabetes risk
Return
Next
Treat Blood Pressure
Hypertension raises dementia risk by blocking blood flow and causing strokes and brain cell loss over time.
Regularly monitor your blood pressure
Find healthy ways to reduce stress
Return
Next
Treat Vision Loss
Vision loss increases dementia risk by 47-percent.
Vision problems can precede memory or thinking problems in dementia
Schedule regular appointments with your eye doctor
Return
Next
Manage High LDL Cholesterol
High LDL cholesterol is associated with a higher risk of dementia, as it causes amyloid and tau proteins to build up.
Avoid eating processed foods that are high in saturated fats, like sausages, bacon, pastries and fried foods
Don’t smoke and limit your alcohol intake
Return
Next
Explore more resources on beingpatient.com
Return
Next
Visit
beingpatient.com
for the latest news and information on brain health and Alzheimer's disease
Return