Small tweaks to your daily routine can go a long way toward protecting your body’s control center and preventing cognitive decline down the road. In fact, scientists believe that as many as 45 percent of dementia cases could be delayed or prevented with help from some simple, sometimes surprising, changes in behavior.
It’s never too early or too late to start, but time is of the essence when it comes to building your brain’s defenses, especially since it’s generally impossible to reverse brain damage once it’s happened, said Dr. Eva Feldman, a professor of neurology at the University of Michigan’s Neuroscience Institute.
We asked eight neurologists and neuroscientists to share their best tips.
1. Wear a helmet.
Physically protecting your head is the single most important step you can take to safeguard your brain, experts said. Recurrent head trauma from traumatic brain injuries and concussions can lead to chronic traumatic encephalopathy (C.T.E.), which can worsen cognition overall, and in some cases cause dementia.
Wearing a helmet during activities like biking and skiing can significantly reduce the risk of injury, Dr. Feldman said. Motorcyclists should also always wear helmets, even if state laws don’t require them.
2. Put in earplugs when you’re mowing the lawn.
Older people with hearing loss have a greater risk for developing dementia. Scientists think it may be because the part of the brain that processes hearing is close to the part responsible for memory, or it could be a result of atrophy; people who have hearing loss tend to withdraw from social activities that could keep their minds engaged.
To protect your brain’s ability to process sensory signals, use earplugs or noise-protection earmuffs when you’re around loud sounds, said Dr. Elizabeth Bevins, a neurologist at UC San Diego Health. In addition, people over 50, and anyone frequently exposed to loud noises, should get a hearing test every one to three years, she said.
When it’s time to get hearing aids, don’t hesitate. Even if you’re only losing hearing in one ear, the change can significantly impact your ability to interact with the world, said Dr. Shlee Song, a neurologist at Cedars-Sinai in Los Angeles.
And don’t just put them in when you go out, Dr. Bevins added. Wear them when you’re alone, too, as it’s “important for the brain to receive auditory stimulation from even ambient noise.”
3. Get your eyes checked.
It’s not only about maintaining your hearing; scientists also believe vision loss is linked to cognitive decline. One 2023 study found that about a third of adults over 71 who had moderate to severe vision impairment also had dementia. Scheduling regular eye exams (every few years in adulthood, depending on your age and overall health) and wearing glasses or getting corrective surgery, when needed, could help minimize that risk.
“We have this saying in brain health” that is especially true for retirees, Dr. Song said: “Use it or lose it.” The brain is better at making connections, and processing input, for the senses that it actively uses, she said.
4. Take a walk, and swap your chair for a stool.
Neurologists know that exercise benefits the brain by increasing blood flow and ferrying oxygen to it. Even a small dose of daily exercise — like walking half a mile — can bring those rewards, said Dr. Cyrus Raji, an associate professor of radiology at Washington University School of Medicine.
Minimizing the amount of time you spend sitting or being inactive can also deliver some of those benefits, said Dr. Kevin Bickart, an assistant professor of behavioral and sports neurology at the University of California, Los Angeles. Standing up or walking around every 20 minutes or so can help; so can using a seat that forces you to engage your core. “Minimize fully supported seats,” Dr. Bickart said. “Use stools, boxes, benches or the floor when possible.”
5. Manage your cholesterol.
The low-density lipoprotein (or “bad”) cholesterol that can come from consuming red meats, full-fat dairy and sugary drinks can harden your arteries, restricting blood flow to the brain and increasing your risk for stroke and cognitive decline, said Dr. Fernando Testai, a professor of vascular neurology at the University of Illinois College of Medicine.
Eating legumes, whole grains and fruits and vegetables can help you manage cholesterol levels. So can maintaining a healthy weight, regular aerobic exercise and medications like statins, Dr. Testai said. Check your levels every few years, or more frequently if you have diabetes or an elevated risk of stroke or heart disease, he said.
6. Floss every day.
Oral hygiene is essential for preventing infections and gum disease. Oral infections can spread to the sinuses, which can then trigger a clot or drainage problems in the brain, Dr. Song said. Research has also found a link between gum disease and dementia.
Regularly flossing and brushing your teeth and visiting the dentist at least every year (or twice a year) can keep your teeth and gums healthy, she said, which can help avert an infection that could lead to future issues.
7. Join a book club.
Maintaining an active social life keeps the negative health effects of isolation — such as depression, or even early mortality — at bay, said Dr. Jessica Choi, a neurologist at Cedars-Sinai. Dr. Choi said that her patients who have a strong social support system are typically in better overall health than the ones who don’t. “Not having that can lead to depressive episodes,” which are tied to cognitive decline in older patients, she said. Book clubs or gardening groups can do the trick, but “even a scheduled monthly dinner with a close friend or family members makes a big difference for patients,” Dr. Choi said.
8. Wear a mask on smoggy or smoky days.
There’s growing research linking air pollution exposure to cognitive decline; scientists think very fine, inhalable particles in the air could trigger chemical changes once they reach the brain, said Deborah Cory-Slechta, a neuroscientist in the department of environmental medicine at University of Rochester Medical Center. Not all harmful particles can be avoided — some are so small that they slip through air filters — but wearing an N95 or surgical mask and using indoor air filters on days when air quality is worse (including because of wildfire smoke) can minimize your exposure, she said.
9. Watch your neck.
Your neck supplies blood to your brain, and neck injuries can restrict that blood flow, starving the brain of oxygen, or even causing clots. Dr. Song said she often sees patients with neck twists from car accidents, bad massages or chiropractic visits.
To protect your neck from injury, “avoid any sudden twist or pulling adjustments,” she said. “I’d avoid massage guns or ‘deep tissue’ massage when it comes to the neck. Stick with the upper back and shoulders.” Wearing a seatbelt in the car is also crucial. Visit a doctor promptly if you suspect you have a neck injury, she said.
10. Sleep well.
Finding ways to improve your time spent sleeping, and the quality of that sleep, can go a long way toward helping you stay sharp and fend off dementia, Dr. Feldman said.
If you work night shifts and sleep during the day, consider blackout shades to help regulate your body’s circadian rhythm, she said. If anxiety and depression are keeping you up, try meditating before bed, she added. If you aren’t sure where your sleep problems lie, keep a sleep diary to help identify potential issues.
“A rested mind” is crucial for brain health, “as sleep helps consolidate memories and clear out cellular debris from the brain,” Dr. Feldman said.
