How to Reduce Your Risk of Dementia: Practical Steps for Brain Health at Any Age

Dementia affects millions of people worldwide, often bringing understandable concern for the future. However, research suggests that up to 45% of dementia cases may be preventable by addressing modifiable risk factors across the course of a lifetime.

In this guide, Suzanne Mumford, Director of Clinical and Dementia Care at KYN, shares practical, evidence-based steps to support brain health at any age.

While there is no guaranteed way to prevent dementia, there are realistic approaches that can help keep your brain healthier for longer. Small, positive changes (started at any age and maintained over time) can make a meaningful difference.

Understanding Dementia Risk

Dementia is not an inevitable part of ageing. It develops due to a combination of biological, lifestyle, health and social factors. Some risks,  such as age or genetics,  cannot be changed. Others, however, can be influenced through everyday choices and good healthcare.

The strongest evidence for dementia risk reduction comes from the 2024 Lancet Commission, which identified 14 modifiable risk factors across childhood, midlife and later life. These include physical inactivity, untreated hearing or vision loss, high blood pressure, smoking, depression, diabetes, social isolation and excessive alcohol consumption.

Understanding these factors is the first step towards making informed, empowering choices — for yourself or for someone you love.

1. Stay Physically Active

Regular physical activity is one of the most effective ways to protect brain health. Exercise improves blood flow to the brain, reduces inflammation and supports the growth of new neural connections.

• Aim for at least 2.5 hours of moderate activity per week (roughly 20 minutes each day)
• Include strength and balance exercises such as yoga, pilates or Tai Chi alongside walking, swimming, dancing or cycling
• Choose activities you enjoy — consistency matters more than intensity

Studies consistently show lower dementia risk among people who remain physically active throughout adulthood. The most important thing is finding something that brings you pleasure and keeps you moving.

2. Look After Your Heart (and Blood Vessels)

What's good for your heart is good for your brain. High blood pressure, diabetes, obesity and high cholesterol all increase dementia risk, particularly when they develop in midlife.

Key steps include:

• Attending regular health checks
• Managing blood pressure and cholesterol
• Maintaining a healthy weight
• Taking prescribed medications as directed

Reducing vascular damage is believed to be a major reason dementia rates have fallen in some high-income countries, despite ageing populations. Staying on top of your cardiovascular health is one of the most valuable things you can do for your brain.

3. Eat for Brain Health

No single "brain food" prevents dementia, but overall dietary patterns matter. Diets rich in plant-based foods and healthy fats are linked to better cognitive outcomes.

The strongest evidence supports:

• Mediterranean or MIND-style diets
• Plenty of vegetables, especially leafy greens
• Whole grains, berries, nuts, olive oil and fish
• Limiting processed foods and saturated fats

Even moderate improvements in diet can support long-term brain resilience. It doesn't have to mean overhauling everything overnight — small, thoughtful changes to what you eat can go a long way.

4. Stay Socially Connected

Social isolation and loneliness significantly increase dementia risk. As human beings, we thrive on connection, and regular interaction helps maintain cognition and emotional wellbeing.

Protective activities include:

• Spending quality time with family and friends
• Joining clubs, faith groups or community activities
• Volunteering or engaging in shared hobbies

Strong social networks are associated with better cognitive outcomes in later life. At KYN, we understand how important meaningful connection is, which is why community, companionship and a vibrant social life are at the heart of everything we do in our care homes.

5. Keep Your Brain Active

Mental stimulation helps build what's known as "cognitive reserve," allowing the brain to cope better with age-related changes.

Helpful activities include:

• Reading, puzzles or learning new skills
• Learning or practising a foreign language
• Continuing education or training
• Mentally engaging work or hobbies

Lifelong learning (at any age) supports brain health and may delay the onset of cognitive symptoms. Whether it's picking up a new craft, joining a book club or exploring a subject that's always intrigued you, keeping the mind engaged is a wonderful way to care for it.

6. Protect Your Hearing and Vision

Hearing loss and untreated vision problems are newly recognised as major dementia risk factors, particularly in mid and later life.

• Have regular hearing and eye tests
• Use hearing aids or vision correction when prescribed
• Address sensory loss early

Correcting hearing loss appears to reduce cognitive decline and dementia risk. This includes reversible hearing loss, which can sometimes be addressed through something as simple as regular wax removal. If it's been a while since your last check-up, it's well worth booking one.

7. Pay Attention to Mental Health

Depression is linked to increased dementia risk, and looking after your emotional wellbeing is every bit as important as caring for your physical health.

• Seek support for persistent low mood
• Stay connected and active
• Access professional help when needed

Effective treatment of depression is considered an important dementia risk-reduction strategy.

8. Avoid Smoking and Limit Alcohol

Smoking is a well-established risk factor for dementia, and excessive alcohol consumption also damages brain health.

• Stopping smoking at any age reduces risk
• Keep alcohol within recommended limits

These changes benefit both brain and overall health — and it is never too late for them to make a positive difference.

It's Never Too Early — or Too Late

Dementia risk reduction is not about perfection. It's about making realistic, sustainable changes that support your brain throughout life. Whether you are in your 30s, your 70s, your 80s or your 90s, positive steps still matter.

While no single action guarantees prevention, combined lifestyle and health approaches can substantially reduce risk and improve quality of life, regardless of outcome. Every step you take is a step worth taking.

Discover Outstanding Dementia Care with KYN

At KYN, we believe that everyone living with dementia deserves to be supported with dignity, warmth and the highest standard of care. Our beautifully designed care homes across London provide enriching environments where residents are encouraged to maintain their independence and continue living life to the full.

Our dedicated team offers tailored dementia care that honours each individual's unique journey, needs and wishes. To learn more about life at KYN, enquire today. Request a brochure through our contact form, call us on +44 (0) 20 3535 1923 or email enquiries@kyn.co.uk.

References
●      The 2024 Lancet Commission on Dementia

●      Alzheimer Europe: 2024 Lancet Commission on Dementia Risk Reduction