My favorite person growing up was my Yeh Yeh, my grandfather. He was my biggest cheerleader, always supportive and seeing the absolute best in me. He had a way of making me feel like I could accomplish anything. Watching his cognitive decline as he aged was one of the hardest experiences of my life. The sharp, vibrant person I adored slowly faded, and eventually, he was no longer the same man. My Yeh Yeh inspired me to want to understand and prevent dementia.

While genetics can play a role, many lifestyle factors can significantly reduce our risk of cognitive decline. These are the practices I recommend to my patients and follow myself to nurture brain health for the long term.

Ways to Invest in Your Brain Health

Think of these tips as daily investments in your cognitive future. Small, consistent actions can lead to powerful, lasting benefits.

1. 🏃 Exercise More Than 150 Minutes Per Week

Higher levels of physical activity are associated with a 14–35% lower risk of dementia. Exercise does more than help your body—it enhances blood flow to the brain, lowers high blood pressure, encourages the growth of new neurons, reduces inflammation, and helps clear harmful proteins. Aerobic exercise especially is linked to improved cognitive functions and may even increase brain volume, particularly if you start earlier in life. Try brisk walking, swimming, cycling, or any activity that gets your heart rate up for at least 150 minutes each week.

2. 🍎 Eat Plenty of Fruits and Vegetables

Eating a rainbow of fruits and vegetables gives your brain protective antioxidants, which reduce oxidative stress and inflammation—two factors linked to dementia. Leafy greens, cruciferous vegetables like broccoli, and especially berries are packed with flavonoids and nutrients that support brain health. Diets rich in plant-based foods, such as the Mediterranean and MIND diets, have repeatedly been connected to a lower risk of dementia. Aim to fill at least half your plate with fruits or vegetables at each meal.

3. 🤝 Connect Socially With Friends and Family

High social engagement is linked to reduced odds of developing dementia and delays in cognitive decline. Regular personal interactions provide mental stimulation, help battle loneliness and depression, and create emotional support networks—all key to brain health. Make time for family meals, coffee with friends, or join social clubs. Remember, positive relationships matter most, while negative or stressful interactions can do more harm than good. Socializing also encourages healthier habits, making it doubly protective.

4. 🙅♀️ Don’t Smoke and Limit Alcohol

Smoking damages blood vessels—including those supplying your brain—raising dementia risk. Likewise, drinking too much alcohol harms brain cells and can increase your risk. If you smoke, quitting is one of the best things you can do for your brain. If you drink, stick to recommended limits (or less).

5. ⛑️ Protect Your Head

Even minor head injuries can increase dementia risk later in life. Wear a helmet when engaging in activities with a risk of head trauma (cycling, skiing, contact sports). Take extra care at home to prevent slips or falls, especially as you get older.

6. 🧘♀️ Manage Stress Effectively

Long-term, unmanaged stress activates your body’s stress system (the HPA axis), leading to changes in hormone levels, increased inflammation, and ultimately greater risk of cognitive decline and brain changes. In contrast, resilience and good coping strategies protect the brain. Studies show that higher perceived stress and poor coping increase the risk of dementia, while those who manage stress well tend to have lower risk and better cognitive performance. Mindfulness, meditation, deep breathing, yoga, and regular relaxation can all lower stress and promote long-term brain health.

7. ❤️ Find and Nurture a Strong Sense of Purpose

Having a strong sense of purpose in life is independently associated with a significantly lower risk of developing dementia—across age, sex, education, and even genetics. People who feel their lives have meaning are more likely to stay cognitively, socially, and physically active, lead healthier lives, manage chronic illnesses better, and experience less stress. This protective effect is consistent across many studies and cultures.

Take Charge of Your Cognitive Future

Proactive steps toward brain health are a gift we can give ourselves and our families. It’s never too late or too early to start making choices that support your cognitive well-being. By embracing these simple habits, you are not just preventing a potential disease; you are investing in a more vibrant, sharp, and fulfilling life for years to come.