Unlock Your Brain’s Potential: 7 Daily Habits to Fight Dementia

# Daily Habits to Protect Your Brain From Dementia

Research shows that .

## Key Protective Habits

Regular physical activity is one of the most impactful steps you can take. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity weekly, such as brisk walking, cycling, or dancing, along with strengthening exercises at least twice a week. Physical activity increases brain-derived neurotrophic factor, which supports brain growth, while also improving blood flow and reducing inflammation.

following patterns like the Mediterranean or DASH diet, which emphasize fruits, vegetables, whole grains, and fish while limiting processed meats and refined grains. These dietary patterns lower oxidative stress and improve insulin sensitivity.

. Getting adequate sleep is essential for brain health and was one of seven healthy habits studied in connection with dementia prevention.

. Social engagement promotes neuroplasticity and mental resilience, while cognitive stimulation through learning or hobbies helps protect brain function.

like high blood pressure, diabetes, and depression, as these are known risk factors for cognitive decline. Also and avoid smoking, as quitting can help preserve brain structure.

Research from a major U.S. trial found that participants assigned to intensive lifestyle interventions showed statistically significant improvements in global cognition and executive functions like memory and attention over two years. People who followed all seven healthy habits had a 54% lower risk of dementia compared to those following two or fewer habits.