Dementia is a broad term used to describe a decline in memory and thinking skills that’s severe enough to interfere with a person’s daily life. Among its many forms, the most common is Alzheimer’s disease, which accounts for 60–80% of all dementia cases.

In many instances, dementia is progressive — meaning symptoms gradually worsen over time. Early signs may include forgetfulness, difficulty recalling names or recent events, mood changes, apathy, or even depression.

While some risk factors, like age or genetics, can’t be changed, there are several lifestyle choices that may help lower your risk.

Controllable Risk Factors for Dementia:

• A poor diet lacking key vitamins
• Certain medications that may impair brain function
• Underactive thyroid (hypothyroidism)
• Heart health risks such as high blood pressure, high cholesterol, and diabetes
• Smoking
• Sedentary lifestyle
• Excessive alcohol use
• Repeated head injuries or trauma

9 Ways to Help Protect Your Brain

1. Track Your Health Numbers

Keep an eye on blood pressure, cholesterol, blood sugar, and weight. Managing these early can protect both your brain and heart.

2. Get Enough Vitamin D

Low vitamin D levels are linked to cognitive decline. Regular sun exposure or supplements can help.

3. Challenge Your Brain

Stimulate your mind with puzzles, reading, learning new skills, or playing memory games.

4. Stay Physically Active

Exercise boosts blood flow to the brain and supports overall cognitive health.

5. Limit Alcohol

Excessive drinking is linked to brain shrinkage and cognitive decline. Keep alcohol intake moderate.

6. Prevent Head Injuries

Wear helmets when biking or doing risky activities. Protect your head during sports or falls.

7. Stay Socially Connected

Spending time with others, joining clubs, or volunteering helps protect your brain from isolation-related decline.

8. Get Enough Vitamin B

Especially B12 and folate, which support brain and nerve function.

9. Quit Smoking

Smoking damages blood vessels, reducing oxygen to the brain and increasing the risk of dementia.

Taking small steps now — like eating better, exercising regularly, and protecting your brain — can help you stay mentally sharp for years to come.