When it comes to protecting long-term brain health, waiting until symptoms show up is far too late. Scientists now know that certain lifestyle choices made in midlife—and even earlier—can help reduce the risk of dementia down the line. While puzzles and memory games have their place, the real brain boosters are often hiding in plain sight: how you move, eat, sleep, and care for your body day to day.

Studies reveal that up to 40% of dementia cases may be linked to preventable risk factors like poor diet, lack of exercise, untreated hearing loss, and more. In other words, what you do now can make a serious difference later.

Here are six science-backed strategies to help keep your mind sharp for the long haul.

1. Move More, Shrink Less

Freepik | To safeguard memory, regular exercise helps mitigate the midlife shrinkage of the brain's hippocampus.

Regular exercise doesn’t just keep your muscles toned—it supports your brain too. By midlife, the brain’s hippocampus (key for memory) starts to naturally shrink. But staying physically active can slow that process down.

According to Dr. Gary Small, chair of psychiatry at Hackensack University Medical Center, “Just 45 to 60 minutes of aerobic or resistance training most days of the week is one of the strongest tools to protect brain health.” That includes walking, swimming, cycling, or lifting weights. Don’t have much time? Quick bursts of high-intensity workouts—like cycling for six minutes—can also increase brain-boosting proteins that improve memory.

Even daily movement matters. Sitting for long periods (over three hours a day) was linked to thinning of a brain region tied to memory in a PLOS One study. Set reminders to stand, stretch, or walk—your brain will thank you.

2. Follow a Brain-Friendly Diet

What’s on your plate has a direct line to your cognitive health. The MIND diet, which blends Mediterranean and DASH eating plans, has shown strong links to a lower risk of dementia.

It's less about restriction and more about smarter choices:

- Include leafy greens daily
- Eat berries 2–5 times weekly
- Choose whole grains at every meal
- Add nuts, seeds, and beans regularly
- Include fatty fish like salmon or sardines at least once a week
- Use extra virgin olive oil as your go-to fat

Avoiding processed foods, sugary snacks, and red meat can help control blood sugar and cholesterol—two factors closely tied to brain aging. A recent Annals of Neurology study even connected slower biological aging with closer adherence to this eating pattern.

3. Keep Up with Your Vaccines

It might be surprising, but vaccines are showing promise beyond disease prevention. People who stay up to date on shots for illnesses like shingles, pneumococcus, and tetanus have shown a lower chance of developing dementia in multiple studies.

One 2023 study from the Journal of Alzheimer’s Disease even noted that those who had received at least one flu vaccine had a 40% lower risk of Alzheimer’s. The possible reason? These vaccines may help reduce brain inflammation over time.

4. Understand Hormones and Their Timing

For women entering menopause, hot flashes and mood swings aren’t the only concerns. Estrogen plays a role in brain function, and timing matters. Hormone therapy might help reduce dementia risk if started during perimenopause or early postmenopause, according to a large 2023 review published in Frontiers in Aging Neuroscience.

Dr. Lisa Mosconi, director of the Women’s Brain Initiative at Weill Cornell Medicine, explains, “There seems to be a window—possibly a decade before menopause—when hormone treatment can be most effective in preserving cognitive function.”

5. Prioritize Hearing and Dental Health

Freepik | DC Studio | Regular hearing and dental care is vital for safeguarding cognitive health.

Neglecting your ears or teeth can quietly harm your memory. Even mild hearing loss has been tied to faster cognitive decline, according to research in JAMA Otolaryngology. And gum disease bacteria have been discovered in the brains of people with Alzheimer’s.

Make hearing exams and dental cleanings part of your yearly routine. They’re more than preventive—they’re protective.

It’s also worth watching your cholesterol, blood sugar, and blood pressure. These issues can damage tiny blood vessels in the brain, quietly raising dementia risk over time.

6. Rethink Certain Medications

Not all over-the-counter or prescription meds are harmless for your brain. Two types to watch out for:

1. Benzodiazepines, often used for anxiety (like Valium or Xanax)
2. Anticholinergics, found in allergy and sleep aids (like Benadryl or Tylenol PM)

Dr. Carolyn Fredericks of Yale School of Medicine advises minimizing or avoiding these drugs when possible, especially for extended periods. These medications may interfere with brain chemicals needed for memory and learning.

Taking small, thoughtful actions in your 30s, 40s, and beyond can stack the odds in your favor when it comes to preventing dementia. It’s not about doing everything perfectly—it’s about being consistent with habits that support a healthy brain over time.

Keep moving, eat for nourishment, stay connected to care providers, and be mindful of what goes into your body. Protecting your cognitive health doesn’t require perfection—just a plan and a bit of daily attention.