6 Everyday Habits That Can Help Prevent Dementia

Dementia doesn’t have to be an inevitable part of aging. While some risk factors, such as age and genetics, are beyond our control, there are many things we can do today to reduce our chances of developing dementia later in life. Along with eating a healthy diet and exercising regularly, there are several lesser-known strategies that can help protect your brain and maintain cognitive health. Here are six easy, science-backed ways to lower your risk of dementia:

#1 Prioritize Quality Sleep

Good sleep is essential for your brain to function optimally. During sleep, your brain clears out waste products and toxins that accumulate throughout the day, helping to keep your mind sharp. Chronic sleep deprivation has been linked to an increased risk of dementia and Alzheimer’s disease.

Aim for 7-9 hours of high-quality sleep each night. If you struggle with sleep apnea, consider seeking treatment, as untreated sleep apnea can disrupt your sleep and elevate your dementia risk. Creating a consistent bedtime routine, avoiding screens before bed, and managing stress can also help improve the quality of your sleep.

#2 Stay Socially Connected

Social isolation has been shown to increase the risk of cognitive decline. When you engage with others, whether through regular phone calls, social activities, or family gatherings, you’re exercising your brain, improving mood, and lowering stress levels—all of which contribute to better brain health.

Even if you can’t see loved ones in person, try to stay connected virtually. Join a club, volunteer, or make time for regular interactions with friends and family. Social engagement helps keep your brain sharp by stimulating cognitive functions and improving your overall well-being.

#3 Don’t Ignore Hearing Loss

Hearing loss is one of the most overlooked risk factors for dementia. Even mild hearing loss can have a significant impact on your brain health. When you can’t hear well, your brain has to work harder to fill in the gaps, which can lead to mental fatigue and slower processing over time. Plus, difficulty hearing can lead to social isolation, another risk factor for cognitive decline.

If you're noticing signs of hearing loss—whether it's trouble hearing people in a crowded room, needing the volume on the TV to be higher, or frequently asking others to repeat themselves—don’t wait. Schedule an appointment with an audiologist to get your hearing tested. If hearing aids are recommended, don’t hesitate to use them. It’s about more than just hearing—it’s about keeping your brain engaged and active.

#4 Protect Your Head

Head injuries are more than just an inconvenience—they can significantly increase the risk of dementia later in life. A traumatic brain injury (TBI), even one that seems minor, can have lasting effects on brain function.

Whether you’re biking, skiing, or participating in contact sports, always wear a helmet to protect your head. And remember, even a bump or fall that doesn’t seem like a big deal can cause brain trauma. Protecting your head and minimizing the risk of injury is a simple but powerful step in safeguarding your brain health.

#5 Challenge Your Mind with New Skills

One of the best ways to keep your brain healthy is by constantly challenging it to learn new things. The more you learn, the more neural connections your brain forms, which can help keep cognitive decline at bay.

Pick up a new hobby or skill—whether it's learning a new language, taking up an instrument, or even trying a new type of exercise. Studies show that mentally stimulating activities help improve memory, attention, and cognitive function. The key is to push yourself outside your comfort zone and keep your brain actively engaged.

#6 Take Care of Your Teeth and Gums

This one may surprise you, but your oral health is closely linked to your brain health. Gum disease and poor dental hygiene have been associated with a higher risk of dementia. Chronic oral infections can lead to inflammation in the body, which may eventually affect the brain. In fact, recent research suggests that bacteria from the mouth may contribute to the development of Alzheimer’s disease.

To keep both your mouth and brain healthy, practice good oral hygiene. Brush and floss daily, and visit your dentist regularly for check-ups and cleanings. Taking care of your gums isn’t just about preventing cavities—it’s an important part of maintaining your overall health, including your brain.
The memory care villages at BSH Care are designed to create an environment that fosters dignity, self-respect, and an enhanced quality of life for every resident. Our approach is rooted in a deep commitment to caring for the whole person—psychosocially, emotionally, and spiritually—recognizing the importance of family and friends in the journey. We understand that when a loved one is affected by dementia or another memory-related condition, it impacts everyone involved.

While there is no surefire way to prevent dementia, making small but meaningful lifestyle changes can significantly reduce your risk. The key is consistency. Whether it’s improving your hearing, getting better sleep, staying socially connected, or challenging your brain with new learning experiences, the actions you take today can set the foundation for better brain health in the future. Start small, stay committed, and prioritize your mind. It’s never too early to take steps to protect your most valuable asset: your brain.