Are cognitive decline and dementia an inevitable part of aging? No. Although many people see it as a natural part of growing older and believe that nothing can be done to prevent it, the state of science is clear that dementia is not a part of normal aging and even in 90- and 100-year-olds, only around half of them are affected by dementia. Furthermore, a recent report by an expert commission suggests that nearly half of all dementia cases could potentially be prevented by addressing modifiable risk factors for developing dementia.1
While some risk factors for dementia, such as air pollution, are best handled through policy solutions, many others can be reduced if we adopt certain habits and make lifestyle changes. So what are we waiting for? Here’s how you can start making changes based on the latest research.1
Keep your brain active
People with more early-life education, higher education level and who work in cognitively stimulating jobs have a lower risk of developing dementia.1 But even if you don’t fit this description, there’s still a lot you can do to keep your brain healthy.
Thanks to neuroplasticity, the brain can change and adapt like a muscle. To keep it healthy and fit, engage it in new and varied activities. So get out, meet new people, learn a new skill, maybe a new language, sport or an instrument, read books and travel places you have never been. Keeping your brain fit sounds like a lot of fun, doesn’t it?
All in all, the brain has many functions that need to be kept sharp, so keep your activities varied – stay curious and never stop learning.
Socialize
Did you know: Social isolation can cause our brain volume to decrease? Research suggests that social isolation can lead to brain shrinkage and cognitive decline as we age, while staying socially active and connected to others is associated with better cognitive function later in life.2 This means that maintaining strong social relationships and engaging in social activities, such as volunteering, can help keep our brains healthier as we age.
For more details, explore the GetBrainHealthy Tool: Dimension > Social
Protect your head
Our brain is a delicate organ, and although it is protected by the skull and cushioned by a clear, protective liquid called cerebrospinal fluid, head injuries are not uncommon.
While head injuries occur most frequently in road traffic accidents, research indicates that certain sports, such as cycling, horse riding, boxing, and kitesurfing, are associated with a higher risk of severe traumatic brain injury. Additionally, one should not underestimate that repeated mild head injuries, like heading a ball in football, can also have serious consequences for brain health. Therefore, if your favorite form of exercise involves contact sports or activities with a higher risk of falling, such as skiing, it is essential to protect your head. Wearing a helmet is a simple yet effective way to reduce the risk of head injuries.
Look after your mental health
When you think of clinical depression, you probably think of feeling down for long periods of time. But besides these, depression can also affect your ability to think, concentrate and make decisions.3 Research shows that depression increases the risk of dementia at all stages of adulthood.1 Therefore, it’s important to care for your mental health, take preventive measures, and seek professional help if you experience low mood. Psychotherapy and medication are effective treatment options against depression.
Stay physically active
Did you know that people who exercise regularly and moderately have a larger brain volume than those who exercise less or not at all?4 Yes, exercise supports not only your general well-being but also helps to keep your brain fit. Consider playing tennis, for instance. While it clearly offers cardiovascular and muscle-strengthening benefits, it also engages the brain in constant thinking, decision-making, and learning.
The World Health Organization (WHO)5 strongly recommends:
- at least 150 to 300 minutes of moderate-intensity physical activity (increased heart rate and heavier breathing), 75 to 150 minutes of vigorous-intensity physical activity (increased body temperature and perspiration) per week OR an equivalent mix of both.
- muscle-strengthening activities, performed on at least two days per week, targeting all major muscle groups.
- limit sedentary behaviour and replace it with physical activity of any intensity to gain health benefits.
For more details about this subject, explore the Science behind our body or the article on benefits and tips around physical activity and brain health.
Don’t skip your routine health check-ups and adhere to your doctor’s recommendations
Many health indicators evaluated during a routine check-up, including cholesterol levels, hearing and sight loss, blood pressure, diabetes risk, and weight, are associated with cognitive decline. Therefore, it’s important to see your physician regularly for health check-ups to monitor these metrics and maintain overall well-being. To manage these factors effectively, consider incorporating regular exercise, a nutritious diet, and any prescribed treatments.
For more details, explore the GetBrainHealthy Tool: Dimension > Body > Body Check-ups
Avoid excessive alcohol intake
The less you drink, the safer it is – especially for your brain health. The World Health Organization recently emphasized that there is no safe level of alcohol consumption. Any amount of alcohol can affect your health.6 The risk begins with the very first drink, and generally, the more you drink, the greater the harm.
Avoid smoking
For current smokers, risk of developing cancers and dying prematurely is significantly increased. And here’s another compelling reason to quit: research has shown that smoking cessation significantly reduces the risk of developing dementia.
Preserve your senses
Worldwide, 1 in 5 people has hearing loss, due to age, exposure to harmful noise at work or in the environment, or due to untreated infections. Around 40% of those are under the age of 50.7 It is therefore highly recommended that you protect your hearing – reduce the sound levels on your earbuds and only go to loud concerts with some ear protection. Protect yourself from harmful noise exposure. If you have hearing loss, consider using hearing aids. The same applies to vision loss.
Sensory impairments, such as hearing loss, can indirectly contribute to cognitive decline. When hearing is compromised, it becomes more difficult to process environmental stimuli. Although hearing aids can help, they may not always be fully comfortable and do not fully restore hearing abilities, especially in group settings. Difficulty in following conversations or engaging with others in noisy environments can increase psychosocial risks, such as loneliness, social isolation, and depression—all of which can, in turn, affect brain health.
To conclude, keep in mind that you have the power to maintain or even improve your brain health. Cognitive decline and dementia are not inevitable parts of aging. From staying mentally and socially active to protecting our heads and maintaining our overall health, there are many proactive steps we can take to reduce our risk of developing dementia. Let’s embrace this knowledge and make our brain health a priority.
Idea in Brief
- Preventing dementia:
- Cognitive decline and dementia are not inevitable parts of aging. Nearly half of all dementia cases could be theoretically prevented by addressing modifiable risk factors.
- While some factors, like air pollution, require policy solutions, many can be mitigated through lifestyle changes.
- The knowledge that dementia is partly preventable should not put blame on individuals affected by dementia. There is still a part of dementia risk that is either genetically determined or not explained yet.
- Active brain, healthy brain:
- Keeping your brain active is crucial.
- Engaging in new and varied activities, such as learning new skills, socializing, and staying physically active, can help maintain cognitive functioning or delay cognitive decline.
- Protect and preserve:
- Protecting your head from injuries, maintaining mental health, and avoiding harmful habits like smoking and excessive alcohol consumption are important.
- Regular health check-ups and managing conditions like hypertension and diabetes also play a significant role in preserving brain health.
- By taking these proactive steps, you can reduce your risk of dementia and enjoy a healthier brain as you age.
- Livingston G, Huntley J, Liu KY, Costafreda SG, Selbæk G, Alladi S, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. Vol. 404, The Lancet. Elsevier B.V.; 2024. p. 572–628.
- Sommerlad A, Kivimäki M, Larson EB, Röhr S, Shirai K, Singh-Manoux A, et al. Social participation and risk of developing dementia. Vol. 3, Nature Aging. Springer; 2023. p. 532–45.
- American Psychiatric Association. Diagnostic and statistical manual of mental disorders : DSM-5-TR . 5th ed. 2022.
- Raji CA, Meysami S, Hashemi S, Garg S, Akbari N, Gouda A, et al. Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals. Journal of Alzheimer’s Disease. 2024 Jan 16;97(2):829–39.
- Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Vol. 54, British Journal of Sports Medicine. BMJ Publishing Group; 2020. p. 1451–62.
- Anderson BO, Berdzuli N, Ilbawi A, Kestel D, Kluge HP, Krech R, et al. Health and cancer risks associated with low levels of alcohol consumption. Vol. 8, The Lancet Public Health. Elsevier Ltd; 2023. p. e6–7.
- Haile LM, Kamenov K, Briant PS, Orji AU, Steinmetz JD, Abdoli A, et al. Hearing loss prevalence and years lived with disability, 1990-2019: Findings from the Global Burden of Disease Study 2019. The Lancet. 2021 Mar 13;397(10278):996–1009.
