SAEDNEWS: Scientists believe that some simple—and perhaps even intriguing and surprising—changes in habits and behaviors could delay up to 45% of dementia cases.
By the Science and Technology Desk, Saed News
Maintaining a healthy mind and body is something we all need to prioritize. Sometimes, even small changes in your daily routine can help protect your brain and reduce the risk of dementia later in life.
According to The New York Times, scientists believe that simple—and sometimes surprisingly interesting—changes in our habits can delay up to 45% of dementia cases.
Dr. Eva Feldman, a professor of neurology at the University of Michigan’s Neuroscience Institute, explains:
"It’s never too early or too late to start these practices. But when it comes to building brain defenses, timing matters—especially because once brain damage occurs, it’s impossible to fully reverse it."
Here are 10 expert-backed strategies for protecting your brain:
1. Wear a helmet
Physical protection of your head is crucial. Brain injuries from accidents or trauma can lead to chronic traumatic encephalopathy (CTE), impair cognition, and in some cases, contribute to dementia. Helmets while cycling, skiing, or riding a motorcycle—regardless of legal requirements—significantly reduce risk.
2. Protect your hearing
Hearing loss is linked to an increased risk of dementia. Scientists suggest this may be because the brain’s auditory processing regions are near areas responsible for memory. People with declining hearing may withdraw from mentally stimulating social activities. Dr. Elizabeth Bevins recommends using earplugs or noise-canceling devices in loud environments to help maintain cognitive function.
3. Get your eyes checked
Vision loss is also connected to cognitive decline. A 2023 study found that roughly one-third of adults over 71 with moderate to severe vision impairment also had dementia. Regular eye exams, corrective lenses, or necessary procedures can help reduce risk.
4. Move regularly
Exercise increases blood flow and oxygen delivery to the brain. Even small amounts of daily activity can be beneficial. Dr. Kevin Bickart, assistant professor of behavioral and sports neuroscience at the University of California, notes that reducing sedentary time and walking briefly every 20 minutes also supports brain health.
5. Monitor cholesterol
Low-density lipoprotein (LDL), or "bad cholesterol," from red meat, full-fat dairy, and sugary drinks can stiffen arteries, restrict blood flow to the brain, and increase the risk of stroke and cognitive decline. Dr. Fernando Testai of the University of Illinois recommends eating legumes, whole grains, fruits, and vegetables to help control cholesterol.
6. Practice good oral hygiene
Oral health is essential for preventing gum infections, which can spread to the sinuses. Research also links gum disease to dementia. Regular flossing, brushing, and annual dental checkups help keep teeth and gums healthy.
7. Join social activities like book clubs
Dr. Jessica Choi, a neurologist, emphasizes that maintaining social engagement counteracts the negative effects of isolation and depression. Patients with strong social support networks generally enjoy better overall health.
8. Wear a mask on polluted days
Studies show that exposure to air pollution is associated with cognitive decline. Tiny inhalable particles can reach the brain and trigger chemical changes, affecting brain health over time.
9. Protect your neck
The neck carries blood to the brain. Injuries can restrict blood flow, reduce oxygen delivery, or even cause blood clots, putting the brain at risk.
10. Prioritize sleep
Dr. Feldman stresses that improving both sleep duration and quality supports cognitive health and may help prevent dementia. For shift workers, using blackout curtains can help regulate the body’s circadian rhythm.
Small, consistent steps in your daily routine—whether wearing a helmet, walking a little more, or getting regular checkups—can go a long way in keeping your brain sharp and your body healthy.
