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Put brain health on your daily to-do list

Sept. 24, 2026—You can't control every risk factor for dementia. But when it comes to protecting your brain health, lifestyle choices can make a big difference. In fact, experts estimate that more than 45% of dementia cases may be preventable. Here are 11 stay-sharp habits that you can start working on today.

Control high blood pressure. High blood pressure can harm the heart, blood vessels and brain. It's also linked to a higher risk of stroke and vascular dementia, per Alzheimers.gov.

Manage your blood sugar. Having type 2 diabetes makes dementia more likely. Limit sugary food and refined carbohydrates, and pay attention to added sugar in packaged foods.

Stay social. Keep up with your community. Try volunteering, joining a club, taking a group class or making a weekly date with friends. Remember: It's never too late to build new connections.

Address hearing loss if you need to. Using hearing aids may help protect against cognitive decline and dementia, reports UpToDate.com. If you're having trouble hearing, let your doctor know.

Stay up-to-date with vaccines. Some studies suggest that the flu and shingles vaccines may offer some protection against dementia, notes the Center for Infectious Disease Research and Policy. Ask your doctor about the shots that you need.

Get plenty of physical activity. Exercise can help manage high blood pressure and high blood sugar. Aim for at least 150 minutes of activity each week. A mix of aerobic exercise and strength training is best.

Eat healthfully. Reach for fruits and vegetables, whole grains, beans, nuts and seeds, lean meats and seafood, low-fat or nonfat dairy products, and olive oil. Limit unhealthy fats and added sugar.

Avoid drinking to excess. Heavy alcohol intake could raise dementia risk. It can also worsen conditions such as diabetes and high blood pressure.

Keep your brain busy. Reading, board games, crafting, picking up a hobby and volunteering help your mind stay active. Pick what's fun and engaging for you.

Get the right amount of sleep. For most adults, that's about seven to eight hours of sleep each night. Let your doctor know if you regularly have trouble sleeping or feel tired during the day.

Don't smoke. Quitting protects your brain—and your body. If you need help, let your doctor know.

You don't have to overhaul your entire life at once to support better brain health. Start with one or two changes that feel doable, and build from there. Small steps today can add up to big benefits as you get older.

Sources

• Alzheimers.gov. Can I Prevent Dementia?
• Center for Infectious Disease Research and Policy. Some Adult Vaccines Are Linked to Lower Dementia Risk. Can They Promote Brain Health?
• HelpGuide. Preventing or Slowing Down Alzheimer's Disease and Dementia.
• JAMA Medical News. Nearly Half of Dementia Cases May Be Preventable—Here's What the Research Says So Far.
• National Institute on Aging. Preventing Alzheimer's Disease: What Do We Know?
• National Institute on Aging. What Do We Know About Diet and Prevention of Alzheimer's Disease?
• UpToDate. Prevention of Dementia.
• World Health Organization. Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines, Second Edition—Executive Summary.