BY THE OPTIMIST DAILY EDITORIAL TEAM

Dementia affects millions worldwide, with numbers expected to rise sharply in the coming years. While aging remains the primary risk factor, there’s good news: there are simple, research-backed ways to reduce your risk and keep your brain healthy.

Dr. Nicole Anderson, a cognitive neuroscientist, explains: “There’s strong evidence that lifestyle changes can help lower the risk of dementia.” The best part? These changes are practical, approachable, and good for your overall well-being. Let’s explore how you can prioritize your brain health with four straightforward steps.

1. Move more, think better

Exercise is a brain booster in disguise. Regular physical activity increases blood flow, supports neuron growth, and reduces depression—a key risk factor for dementia. The recommended goal? At least 150 minutes of moderate to vigorous activity per week.

“Mix cardio with resistance or strength training,” says Anderson. “That’s shown the strongest evidence of a reduction in dementia risk.” Whether it’s brisk walking, swimming, yoga, or even dancing, the key is consistency.

And don’t forget: exercise isn’t just for the gym. Simple activities like gardening, playing with kids, or even a daily walk can make a big difference.

2. Fuel your brain with the right foods

What’s on your plate matters just as much for your mind as it does for your body. “Whatever’s good for the gut is good for the brain,” Anderson notes, emphasizing the importance of a balanced diet.

Follow the classic rule of a healthy plate:

Half: Fruits and vegetables—rich in antioxidants that protect the brain from damage.

A quarter: Whole grains, which may support cognitive function.

The last quarter: Protein sources like lean meats, fish, or plant-based alternatives low in saturated fats.

Small changes, such as swapping processed snacks for nuts or choosing whole-grain bread over white, can add up to a healthier mind over time.

3. Stress less, remember more

Stress is an unavoidable part of life, but chronic stress can take a toll on your memory. “Stress increases our cortisol levels,” Anderson explains. “When frequently released, it’s very toxic, especially to the hippocampus, where we encode new memories and access old ones.”

Managing stress doesn’t have to mean meditating for hours. Simple strategies can be just as effective:

• Practice deep breathing or mindfulness.

• Take a walk in nature.

• Call a friend for a chat.

• Listen to your favorite music.

These activities not only help in the short term but also reduce your long-term risk of dementia by protecting your brain’s memory centers.

4. Boost your memory with simple tricks

Ever struggled to remember a name seconds after being introduced? Memory aids can bridge the gap. Tools like calendars, reminders, or even good old-fashioned notebooks can keep you organized and sharp.

Anderson also recommends “spaced repetition,” a simple technique to make information stick. “If you’re introduced to someone new, say their name right back, like ‘Nice to meet you, Alex,’” she explains. “Use their name again later in the conversation. Spacing out the repetition helps the name stick better than if you don’t.”

Another tip? Challenge your brain with puzzles, reading, or learning a new skill. These mental exercises build “cognitive reserve,” which helps your brain adapt and stay resilient as you age.

Small changes, big impact

Prioritizing brain health doesn’t mean overhauling your life—it’s about small, consistent changes. Adding an evening walk, tweaking your diet, or trying mindfulness can create a ripple effect of benefits for your mind and body.

As Anderson emphasizes, “Intervening early can significantly reduce the likelihood of developing problems later on.” The earlier you start, the greater the impact—but it’s never too late to begin.

Your brain works hard for you every day. These four steps are simple, actionable ways to give it the care it deserves—and enjoy a sharper, healthier future in the process.