Four Simple Lifestyle Changes to ReduceCognitive Decline and Dementia Risk

HealthySeventy • Healthy Aging, Stronger Minds

Cognitive decline is not an inevitable part of aging. While no single habit can guarantee

prevention, research consistently shows that simple daily lifestyle choices can significantly

lower the risk of dementia and help preserve memory, focus, and independence as we age.

1. Move Your Body Every Day

• Improves blood flow and oxygen delivery to the brain

• Supports the growth of new brain cells

• Reduces inflammation linked to dementia

• Enhances balance and coordination

Aim for gentle, consistent movement such as walking, swimming, light strength training, yoga,

or tai chi.

2. Eat to Protect Your Brain

• Leafy greens and colorful vegetables

• Berries, especially blueberries

• Fatty fish rich in omega-3s

• Olive oil, nuts, seeds, and whole grains

Limit processed foods and excess sugar. Small improvements at each meal add up over time.

3. Prioritize Quality Sleep

• Sleep clears harmful brain proteins

• Poor sleep accelerates memory decline

• Consistent routines improve brain repair

Maintain a regular sleep schedule, reduce screen time before bed, and create a calm sleep

environment.

4. Stay Socially and Mentally Engaged

• Conversation strengthens memory and language

• Learning new skills builds cognitive reserve

• Social connection lowers dementia risk

Engage in activities you enjoy—clubs, volunteering, games, learning, and meaningful

conversations.

Healthy aging is built on daily habits. Start small, stay consistent, and remember that every

positive choice supports your brain, independence, and quality of life.