If you have someone dear to you who’s faced dementia, you might find yourself wishing for a way to foresee whether you’ll also encounter memory loss. Yet, there’s good reason to feel empowered rather than overwhelmed. Certain daily habits can shield your brain and potentially stave off dementia.
A recent viral video highlighted this topic. Hal Cranmer, an expert in assisted living, shared a list of 23 ways to enhance brain health as we age, particularly focused on reducing hospital visits through smart lifestyle choices. He expressed, “[Here’s] everything I’d do if my mom or dad had dementia (even if it’s just early signs):” which got us pondering: What additional habits do experts recommend for those with a family history of dementia? Here are some beneficial lifestyle habits and preventive steps you can adopt to feel more secure about your brain’s future.
A family history of dementia isn’t a predetermined fate
While having a family history of dementia does heighten your risk, it doesn’t mean you’re destined to experience it. “If dementia appears in your family, remember that while your genes set the stage, it’s your daily habits that predominantly dictate whether that fate unfolds,” suggests Rachel Lambert, a board-certified neurofeedback expert and the founder of Braincode Centers. “Many risk factors are influenced by lifestyle choices you wouldn’t typically associate with brain health.”
8 strategies to help mitigate dementia risk when it’s in your family
There might not be a guaranteed way to avoid dementia, but there are practical steps you can take to maintain mental acuity well into your later years. Consider trying out these strategies to lower your long-term risk:
Safeguard your hearing
“Begin by protecting your hearing and ensuring adequate sleep; both are crucial for brain health,” suggests Lambert. “Unaddressed hearing loss forces the brain to exert more effort and is one of the most frequently ignored risk factors.” She advises, “Have your hearing evaluated, and use hearing aids if necessary.”
Embrace new hobbies
“One of the best things you can do is build your ‘cognitive reserve’—the brain’s ability to remain resilient,” explains Kat Grassetti, an EMDR practitioner focusing on women’s mental health. The key is to “stay mentally curious.”
So, how can you do that? “Engage in activities that genuinely challenge you, like learning a new language or playing an instrument. This helps establish cognitive reserve, a kind of buffer that allows the brain to keep functioning as it ages,” she states. Just casually scrolling through social media won’t cut it.
Make sleep a priority
Lack of sleep is a significant lifestyle factor that might heighten your dementia risk. “Treat sleep as essential. Deep sleep is when the brain clears away metabolic waste, including proteins associated with Alzheimer’s,” Lambert notes. This detoxifying process happens through the glymphatic system, which circulates cerebrospinal fluid to eliminate damage.
“Sleep is often neglected in discussions on dementia prevention,” adds Laura Bojarskaite, a neuroscientist studying neurodegeneration. “The brain is quite active during sleep; it consolidates memories and reorganizes neural connections.” She emphasizes, “Sleep isn’t merely a time of rest; it’s a critical maintenance phase for the brain.” Keep in mind: “You can’t cultivate a healthy brain by sacrificing sleep over the years.”
Incorporate healthy fats
David Perlmutter, a neurologist, emphasizes that empowering individuals to stave off dementia involves daily dietary choices. “For too long, traditional neurology has concentrated on treating symptoms. It’s time we address the underlying issues,” he points out.
One dietary recommendation? “Research indicates that women with Alzheimer’s had lower omega-3 levels and higher saturated fat levels, suggesting that an unhealthy lipid balance may contribute to brain degeneration.” He advises consuming more omega-3 fatty acids, through supplements or foods such as wild salmon. “Omega-3 levels could be key in determining whether women develop Alzheimer’s,” says Dr. Perlmutter.
Support your heart
“Focus on actions that enhance your cardiovascular health: regular exercise, managing blood pressure, controlling blood sugars and cholesterol, ensuring adequate sleep, and avoiding smoking,” recommends Amy Fitzpatrick, a chief medical officer.
“What benefits your heart benefits your brain,” Lambert adds. “The same vessels nourish both. Regular aerobic activity is among the most reliable protective measures. Treat movement as an essential prescription for brain health.”
Stay socially engaged
“Building and nurturing strong social connections, along with addressing issues like depression and anxiety, are crucial for maintaining cognitive wellness,” Dr. Fitzpatrick stresses.
Engage in regular physical activity
According to Dr. Perlmutter, even simple movements like walking daily can help reduce age-related memory decline. He points out that “10,000 steps a day might cut your dementia risk by 50 percent.”
Maintain oral hygiene
Longevity expert Kami Hoss states that “your mouth serves as the gateway to overall health.” This idea aligns with Cranmer’s broader list, which included treating gum disease and consulting a dentist about outdated mercury fillings to potentially decrease dementia risk.
Dementia prevention goes beyond a single brain hack
Research from both a systematic review and studies at Harvard indicates that preventing dementia stems from a lifetime of healthy choices rather than a singular action.
Cranmer advised his followers, “You don’t need to do everything. Choose three strategies and begin this week.”
The essence of dementia prevention
“A family history provides insight, not a final diagnosis,” Lambert reassures. “Starting early in caring for your brain empowers you to influence its aging process.”
“The most effective approach to preventing dementia should be viewed as a lifelong commitment rather than a one-time effort,” Dr. Fitzpatrick adds. “Even if there’s a family history of dementia, proactive choices made today can improve brain health for the future.”
