The human brain is one of the most extraordinary and intricate organs in the body, responsible for memory, thought, emotion, and movement. As rates of dementia, including Alzheimer’s disease, continue to rise globally, protecting brain health has never been more important. Dementia not only affects memory and cognitive function but is also a leading cause of disability and death among older adults.

Fortunately, adopting healthy habits early in life can significantly reduce your risk of developing dementia. Dr. Ali Sheharyar, a vascular neurologist at Bayhealth, offers valuable insights into how closely brain and heart health are linked—and how simple lifestyle changes can make a major difference.

Understanding the Link Between Heart Health and Brain Health

Many of the risk factors for dementia mirror those of heart disease and stroke. According to Dr. Sheharyar, factors that increase the risk of cognitive decline include:

• Family history of dementia

• High blood pressure (hypertension)

• High LDL (“bad”) cholesterol

• Diabetes

• Obesity

• Smoking and exposure to secondhand smoke

• Sedentary lifestyle

• Exposure to air pollution, especially in urban environments

“What’s bad for your heart is often just as bad for your brain,” explains Dr. Sheharyar. The effects of these risk factors begin to show as early as mid-life, so taking action sooner rather than later is critical for prevention.

Why Early Prevention Matters

One of the most important points emphasized by Dr. Sheharyar is that preventing dementia starts well before symptoms appear. Once cognitive decline has begun, treatment options become limited and are mostly focused on slowing disease progression rather than reversing it.

“Managing or reducing risk factors is the only proven way to prevent dementia in the long run,” says Dr. Sheharyar. He also notes that managing blood sugar levels, controlling high blood pressure, and even long-term statin use can contribute to reduced dementia risk.

Healthy Habits That Help Prevent Dementia

The good news? There are many proactive steps you can take to protect your brain, starting today.

1. Engage in Regular Physical Activity

Exercise is one of the most powerful tools in preventing cognitive decline. Dr. Sheharyar recommends:

• At least 30 minutes of aerobic exercise (such as brisk walking, jogging, cycling)

• Two to three sessions per week to maintain brain and heart health

Walking is particularly beneficial as it’s low-impact and accessible for most people.

2. Eat a Mediterranean Diet

What you eat can have a profound impact on brain health. The Mediterranean diet has been shown to be particularly protective against dementia and cognitive decline. This diet emphasizes:

• Green leafy vegetables

• Fresh fruits

• Fatty fish (like salmon and sardines)

• Poultry

• Legumes such as beans and lentils

• Nuts and seeds

• Olive oil as the primary fat source

• Minimal red meat and processed foods

Foods rich in omega-3 fatty acids and antioxidants, like berries and walnuts, are particularly beneficial for the brain.

3. Maintain Strong Social Connections

Social isolation is a significant risk factor for dementia. Staying connected with friends and family provides emotional support and cognitive stimulation. Engaging in regular social activities like:

• Joining clubs or community groups

• Volunteering

• Scheduling regular meet-ups with loved ones

can make a major difference in maintaining brain health.

4. Stimulate Your Brain

Just like muscles, the brain needs regular exercise to stay strong. Cognitive training activities that stimulate the mind include:

• Crossword puzzles

• Sudoku

• Strategy games like chess

• Learning a new skill or language

• Reading and writing

The adage “use it or lose it” certainly applies to cognitive fitness.

5. Manage Chronic Health Conditions

Properly managing conditions like diabetes, hypertension, and high cholesterol is essential. Follow your healthcare provider’s recommendations, take medications as prescribed, and attend regular check-ups to minimize your risks.

6. Avoid Smoking and Limit Alcohol

Smoking greatly increases the risk of cognitive decline by damaging blood vessels and reducing oxygen supply to the brain. Quitting smoking—and avoiding exposure to secondhand smoke—can significantly lower your dementia risk.

Excessive alcohol intake is also harmful to brain health. Moderate, responsible consumption is key.

7. Minimize Exposure to Pollution

While you can’t always control the environment, taking steps like using air purifiers at home, avoiding heavy traffic areas when exercising outdoors, and supporting clean air initiatives can reduce your exposure to harmful pollutants.

The Bottom Line: Small Steps Make a Big Difference

Protecting your brain health doesn’t require drastic changes overnight. By starting with small, sustainable habits—such as walking daily, eating more greens, and staying socially connected—you can significantly lower your risk of developing dementia later in life.

As Dr. Sheharyar highlights, proactive prevention is our best defense against cognitive decline. The earlier you begin, the better the outcomes for your brain and your overall quality of life.

FAQs

What are the main risk factors for dementia?

The major risk factors for dementia include high blood pressure, high LDL cholesterol, diabetes, obesity, smoking, a sedentary lifestyle, family history, and exposure to air pollution.

Can exercise really prevent dementia?

Yes, regular aerobic exercise like walking, swimming, or cycling for at least 30 minutes several times a week can significantly reduce the risk of dementia.

Is there a specific diet that helps prevent dementia?

The Mediterranean diet—rich in fruits, vegetables, fish, nuts, and olive oil—is strongly linked to lower risks of dementia and cognitive decline.

How does social interaction help prevent dementia?

Maintaining strong social connections keeps the brain engaged, reduces feelings of loneliness, and helps protect against cognitive decline.

At what age should I start worrying about dementia prevention?

It’s never too early to start! Preventive measures should ideally begin in mid-life, around your 40s, to have the greatest impact on brain health.